Recipe: VEGETABLE FRITTATA (grain & gluten free, paleo)

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This is one of my staple meals and is super versatile – great for dinner, and equally good as leftovers for breakfast or lunch. Despite being quick and easy, it is a nutritious, filling and fully balanced meal. Packed with nutrient dense, antioxidant vegetables, connective-tissue-strengthening protein and brain feeding fats (eggs and coconut oil), this dish will sustain you throughout the day without any energy slumps.

As always, I urge you to choose organic or free range eggs, not only for a healthier omega balance for you, but to also support independent farmers and the positive treatment of the animals and environment.

Ingredients

  • 6 large eggs or 8 small eggs
  • 1 TBSP coconut oil / butter / ghee
  • 1 courgette
  • 1/2 small head of brocolli
  • 1/2 red pepper
  • 4 mushrooms
  • 2 spring onions
  • good quality salt

Directions

  • Pre-heat the oven to 160 deg
  • Slice all the vegetables into small chunks.
  • Heat the coconut oil in a pan and stir-fry the vegetables and salt on a medium heat for 5 minutes (occasionally stirring)
  • In a bowl break the eggs then mix in the fried veg.
  • Pour the mixture into an oven safe dish and bake for 15-20 mins on 160 deg.
  • Done!

Variations

  • Cheesy top – remove the frittata from the oven a few minutes early and cover with your favourite grated cheese before returning to the oven. For a crispy top turn the oven to grill for the last few minutes.
  • Sprinkle toasted seeds on top once it’s out of the oven
  • Serve with a simple salad of fresh rocket, dressed with lemon juice and olive oil
  • Serve with butternut squash fries
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Recipe: SEASONS CHANGING SALAD! (gluten, grain, dairy & sugar free, vegetarian)

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It’s a transitional time for us all at the moment – whether shifting into Spring or Autumn/Fall, this half-cooked / half-raw salad should help ease into whatever the weather is bringing for you next. What I love about this salad is the combination of protein, fats and fresh greens. During seasonal changes some people can really struggle to digest raw vegetables and others can find fats and starchy root vegetables to cause bloating and gas. So striking a balance between ingredients and the manner in which they are prepared can make all the difference.

In this salad coconut and olive oils will provide high quality fats; protein from the egg will satiate, nourish and provide a strong source of building blocks; the greens will boost your nutrient and vitamin count, and their fibre will help clear out your gut on their way through; and the apple cider vinegar and sauerkraut provide excellent probiotics to help the full digestive cycle (breaking the food down, absorbing the goodness, cleaning the gut walls and eliminating waste).

This salad is free from any starchy vegetables so should feel very gentle on the tummy – perfect for those suffering from hormonal imbalances where digestion and energy levels are negatively affected.

  • Cold-pressed coconut oil: helps heal the gut, is anti-fungal, antibacterial and an amazing energy source. Read more from me here.
  • Cold-pressed olive oil: packed full of antioxidants it boosts the immune system and helps fight off all sorts of nasties
  • Organic broccoli, spinach, rocket: help to detox and cleanse the gut, curbing sugar cravings and fighting off candida
  • Apple cider vinegar: the best salad dressing! Amongst a whole host of other benefits, I love ACV as it stimulates stomach acids, so acts as an incredible digestive aid
  • Sauerkraut: just a little bit goes a long way in helping to balance your gut flora. Read more from me here.

Ingredients (serves 1):

  • 1 stalk of celery
  • 1 tsp coconut oil
  • 1 tsp cumin powder
  • 1 pinch of pink / rock / sea salt
  • 1 organic egg
  • 8 stalks of tender-stem broccoli
  • 1 large handful of baby spinach
  • 1 large handful of rocket
  • 1-2 tbsps sauerkraut
  • 1 tbsp cold-pressed organic olive oil
  • 1 tbsp apple cider vinegar (with the mother)

Preparation:

Heat the coconut oil in a small pan on a low heat

Bring a small pot of water to boil

Set aside a large salad bowl

Directions:

Finely chop the celery and add it to the fry pan along with the cumin and salt. Cook on low for 5 minutes.

Add the broccoli to the pot of water. Cover and turn the heat down. Steam for 5 minutes.

In the large salad bowl add the baby spinach, rocket, sauerkraut, apple cider vinegar and olive oil and mix well.

Once cooked add the celery and broccoli and mix well.

Lightly fry or poach your egg – keep the yolk runny for the best health benefits and yummiest flavour!

Top the salad with the egg and consume!

Egg substitutions:

Vegan – add some lightly fried tempeh (avoid tofu if you can)

Pescetarians – pan-fry or grill a piece of wild salmon or makarel

Omnivores – chop a chicken breast or bacon strips into small pieces and pan fry or grill in coconut oil / butter /ghee/ lard

Recipe: BAKED AVOCADO EGG NESTS (grain & gluten-free, vegetarian)

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These are so unbelievably delicious and nutritious – a quick and simple snack for any time of day!
Ingredients (serves one)
1 avocado
2 eggs
2 cherry tomatoes
1/2 courgette
1/2 carrot
sprig of parsley
Preparation
Cut avocado in half and remove the stone. Break 1 egg carefully into each of the halves. Add salt and pepper. Bake at 165 deg for about 15-20 mins. Take out and serve with sliced cherry tomatoes, grated courgette and carrot – raw or fry on low for 10 minutes with 1 TBSP of coconut oil.
Alternatively you could dress with bacon/salad/salsa/cheese.
Avocados are incredibly nutritious and packed full of the following nutrients and vitamins:
  • Fiber – helps mute blood sugar swings so excellent if you’re craving sugar or suffer from diabetes
  • Potassium – more than twice the amount found in a banana! Helps to lower blood pressure and carry oxygen to the brain – so excellent for headaches
  • Monounsaturated fat – easily used up and burned for energy – they WILL NOT make you gain weight!
  • Vitamin E – awesome antioxidant
  • B-vitamins – play many important roles in cell metabolism and regeneration
  • Folic acid – helps produce healthy red blood cells and also helps rapid cell division and growth – excellent in infancy and pregnancy

Eggs are also truly nutritious and bursting with goodness:

  • Protein – boosts energy and aids muscle building
  • All 9 essential amino acids – the building blocks for protein that can only be got through diet
  • Choline – particularly important for fetal brain development as well as overall brain function and health
  • Vitamin D
  • Selenium – essential for a healthy immune system
  • Cholesterol – essential to every cell in our body! do not fear it! It helps produce cell membranes, hormones, vitamin D and bile acids that help you to digest fat. Cholesterol also helps in the formation of memories and is vital for your neurological function.