ALL · breakfast · Healthy Eating Ideas · superfoods

Poached Eggs with Spinach and Tomatoes

20171112_094735

I just love Lazy Sunday mornings, no alarm, no rushing, relaxing healthy breakfast with a good fresh cup of coffee, no better way to start the day. This little breakfast is so tasty and quick to pull together but also very nutritional:-

Spinach (Spinacia oleracea) is one of incredible green-leafy vegetable often recognised as one of the functional foods for its health benefiting nutritional, antioxidants and anti-cancer composition. Its tender, crispy, dark-green leaves are one of the favorite ingredients of chefs all around the world. It is very low in calories and fats (100 g of raw leaves provide just 23 calories). Fresh 100 g of spinach contains about 25% of daily intake of iron, one of the highest for any green leafy vegetables. Fresh leaves are a rich source of several vital antioxidant vitamins like vitamin-A & vitamin-C.

Eggs Eggs are an all-natural source of high-quality protein and a number of other nutrients, all for 70 calories per large egg. One egg has varying amounts of 13 essential vitamins and minerals plus 6 grams of high-quality protein. The high-quality protein in an egg is essential for building and maintaining lean body mass.

Tomatoes are also an excellent source vitamin C, biotin, molybdenum and vitamin K. They are also a very good source of copper, potassium, manganese, dietary fiber, vitamin A (in the form of beta-carotene), vitamin B6, folate, niacin, vitamin E and phosphorus. They are usually red when mature, but can come in a variety of colors, including yellow, orange, green and purple. The water content of tomatoes is around 95%. The other 5% consist mainly carbohydrates and fiber. One medium sized tomato (123 grams) contains only 22 calories.

 

2 Large eggs

100g Spinach

Mixture of tomatoes

Rainbow pepper

oil 1 tsp

Chopped Chilli (optional if you like a bit of spice)

 

  1. Heat a little oil in a fry pan on medium to high heat, half tomatoes and place face down in pan, cook for about 4-5 minutes or until browned and softened.
  2. Meanwhile bring a pan of water to boil then reduce to a simmer and place eggs in one at a time to poach, I make a swirling motion in water to help bring the egg together. Poach for about 3-4 minutes.
  3. Add the spinach to the tomatoes and place a lid on for about 1-2 minutes until spinach is wilted.
  4. Place spinach and tomatoes on to a plate, top with poached eggs and season with rainbow pepper and chilli. YUMMY!

20171112_094735

Advertisements
ALL · dinners · Healthy Eating Ideas · One Pot Wonders · superfoods

Split pea & Pearl Barley Curry

20170512_190740

Oh……I do love a good curry on a Friday!  Years ago it was always a takeaway or always had to have meat in it, not anymore. This little curry is a taste sensation, full of flavour and full of vitamins, more importantly nice n healthy too.

I served with my homemade Chapati’s too…..who says a curry can’t be healthy?

 

Serves 2

80g Green Split peas (soaked overnight)

80g Pearl Barley

100 g spinach – fresh

200g chopped tomatoes

1 red onion – finely chopped

1 clove garlic – finely chopped

1 tbsp Masala Paste

150ml veg stock

tbsp oil/spray oil

 

Method

  1. Heat oil in a wok and add in onions and garlic, cook for about 1 – 2 mins until onions are soft.
  2. Stir in masala paste and cook for further 1 min.
  3. Stir in tomatoes, stock, split peas and barley, mix through and bring to boil then simmer for about 30 mins.
  4. Stir in spinach and simmer for further 1 min
  5. Serve with some chapati or which ever you like. Yum!

 

ALL · breakfast · dinners · Healthy Eating Ideas · lunch/ light bites · One Pot Wonders

Love of omelettes

20170408_085917

I just love omelettes, one of my favourite quick and healthy meals, breakfast, lunch or dinner its one of those versatile foods and always staple ingredients in your cupboard. You can pretty much put anything in an omelette and it’ll taste great.

This is one of my favourites:-

3 eggs

6 cherry tomatoes – halved

handful of spinach

1 mushroom sliced

Salt & pepper to taste

  1. Lightly oil frying pan
  2. Add in tomatoes, mushroom and spinach, cook for a minute
  3. Whisk up eggs with seasoning and pour over, cook on medium heat for about 4-5 mins or until bubbling, turn and cook for 1 min more.
  4. Serve. Yummy!

 

Here are my other favourites:-

Tomato and avocado

Ham & mushroom

Cheese & Ham

Spinach and bacon

Haggis and tomato

Spring onion & Feta cheese

Avocado and mushroom

Sundried tomato and Chorizo

 

ALL · Bread · Healthy Eating Ideas · One Pot Wonders · sauces & dips · Snacks and nibbles · superfoods

Spinach Pesto

20170318_133429

I had some Garlic Bread left over from dinner last night, so I wanted to try something different with it rather than just heating it up. I just love spinach, so why not? It turned out absolutely delicious….if I do say so myself. lol!

Makes 1 small pot – about 1 cup

2 cups of fresh spinach leaves or 6 rounds of frozen spinach

1/2 cup of fresh flat leaf parsley. (you could use basil also)

1/4 cup of walnuts or pine nuts

1/4 cup of parmesan cheese – freshly grated

2 garlic cloves

juice of 1 lemon

1 tsp sea salt

1 tsp black pepper

2 tbsp olive oil

 

  1. Put everything into a food processor and blitz until blended together.

20170318_125449

Serve up. I had mine on bread but you could use this as a base for pizza, in salads, so much more. Will keep in fridge covered for up to 3 days.

 

20170318_133341

 

20170318_125710

ALL · dinners · Healthy Eating Ideas · One Pot Wonders · Soups and Stews

Lentil and Spinach Masala

20170112_194525

Having some left over Masala Paste from the other nights curry, I wanted to try something different and a bit more healthier but filling, which means only 1 thing to me Lentils!

Lentils are so healthy and include all these beneficial nutrients like fibre, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

Makes for 2 large portions or 4 smaller portions if having with an accompaniment.

3 tbsp Masala Paste

1 tbsp olive oil

1 red onion – finely chopped

1 garlic glove – chopped

400g tin of chopped tomatoes

1 tin of coconut milk – I use the lighter option to make it healthier

20170112_153155

160g Red lentils, in my house it has to be Great Scot!

20170112_153144

1 bag of fresh spinach (about 300g)

100ml vegetable stock

 

  1. Heat the oil in a pan and fry the onion for a few minutes.
  2. Add in the masala paste and cook for another minute
  3. Add in the tomatoes and coconut milk then bring to the boil
  4. Pour in the lentils and reduce heat to a simmer, cook for about 25 mins until lentils are soft.                                                                                                      20170112_155931
  5. Add in the stock, mix through then add in the spinach and allow to wilt for a minute.
  6. Remove and Serve…Yum!

20170112_192253

ALL · Pastries and Pies

Spinach, Tomato and Egg Pastry Breakfast Square

20161120_103532

 

With some puff pastry left in the fridge and looking for a tasty Sunday brunch thought I’d have a go at a puff pastry tart. Such a simple and easy yet tasty delight. The fillings are endless too, I now have so many ideas going on in my head for next time…….goats cheese being one of my favourites.

 

1 sheet of puff pastry

1 egg whisked for the wash

2 egg yolks

handful cherry tomatoes – halved

handful of spinach

salt & pepper to taste

 

  1. Firstly cut your pastry into a square, about 5″ x 5″, using a sharp knife draw a square around the pastry about 1 cm in, be careful not to cut right through.                                                     20161120_093927
  2. Brush the pastry with the egg wash.
  3. Place the spinach in the square then the cherry tomatoes around the edge. 20161120_095524
  4. Place into a preheated oven at 190 deg for approx 10 minutes.
  5. After 10 minutes, pour the remaining egg wash into the centre and then place the egg yolks in the middle, put back in oven and continue to cook for approx 10-15mins.                        20161120_095616
  6. Remove and serve……Yum!

20161120_103532

 

 

ALL · breakfast · Healthy Eating Ideas · lunch/ light bites · Snacks and nibbles · superfoods

Avocado and Spinach Breakfast Muffins

20161015_114605

A great way to start your day, or a fab brunch recipe. Nice and healthy and full of superfoods, what could be better?

Makes 4

4 eggs

Handful of Spinach

Handful of smoked pancetta cubes

2 tbsp of sweetcorn

1/2 avocado – chopped

Grated cheese – Handful

Salt & pepper to taste

 

  1. Grease your muffin tin and preheat oven to 180 deg.
  2. Roughly fry your pancetta cubes in a little oil and pat dry
  3. Lay the spinach leaves at the bottom of your muffin tin                               20161015_105315
  4. Then add in the pancetta, avocado and sweetcorn                                     20161015_105424
  5. Whisk the eggs and season with salt & pepper
  6. Pour into the muffin tin then top with some cheese and chopped spinach.
  7. Bake for approx 20 mins. Yummy!                                                                 20161015_114605