Tag Archives: eggs

Smoked Mackerel Kedgeree

Brunch or dinner, this recipe provides MULTIPLE essential nutrients like omega-3 and omega-6 fatty acids from the mackerel, protein from the eggs (and mackerel), and loads of vitamins from the vegetables.

Serves 2.

INGREDIENTS:

  • 1 tsp olive oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp coriander seeds
  • 4 curry leaves
  • 1 onion, diced
  • 1 leek, sliced
  • 1 carrot, chopped
  • 1 clove garlic, diced
  • 100g rice
  • 1/2 tsp turmeric
  • 1/2 tsp mild curry powder
  • 2 eggs
  • 2 cooked smoked mackerel fillets
  • 1/2 lime

METHOD:

  1. Heat the olive oil in a pan on a high heat; add the mustard seeds, coriander seeds and curry leaves and stir until the seeds crackle, for roughly 1 minute.
  2. Add the onion, leek and carrot and reduce the heat to low. Cook for roughly 10 minutes or until the vegetables have softened.
  3. Add the garlic and cook for a further 2 minutes.
  4. Add the rice, turmeric and curry powder and combine; frying for 1 minute.
  5. Add the appropriate amount of boiling water for 100g of rice, reduce to a simmer,  and cover to cook for 15 minutes – keep watching, I read that 250ml water would be sufficient but found that much more was needed.
  6. Whilst the rice is cooking, boil the eggs for 5 minutes, then remove the shell and keep to the side.
  7. Uncover the rice, flake in the mackerel and season. Cook uncovered for a further 5 minutes – more water may need to be added to stop the rice sticking.
  8. Season and serve with the egg and 1/4 lime wedge.
  9. Enjoy!

NUTRITION:

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Mackerel – High in essential omega-3 and omega-6 fatty acids of which you should be having three times a week, and protein, so is a good choice of fish (and it tastes AMAZING).

Eggs –  Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Rice – high in carbohydrate to give you loads of energy to get you through your day!

Carrots – high in vitamin A (specifically beta-carotene) for vision and immune function.

Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

Super Healthy Banana Bread

Using no fat whatsoever and minimal added sugar, this loaf is transformed into something that can be enjoyed as a healthy carbohydrate! Plus it is only 104kcal per slice!!

Makes 2 loaves (7 slices per loaf) or 1 large loaf (14 slices)

INGREDIENTS:

  • 140g wholewheat flour
  • 100g self-raising flour
  • 1 tsp bicarbonate of soda
  • 1 tsp baking powder
  • 3 overripe bananas (plus one for topping)
  • 3 eggs
  • 150ml fat free plain yoghurt
  • 2 tbsp golden syrup
  • METHOD:
    1. Preheat the oven to 160/4.
      Line 2 baking tins with baking parchment.
      Mix the dry ingredients together.
      In a separate bowl, mush the bananas together, and then mix with the yoghurt, syrup and eggs.
      Combine the wet and dry ingredients.
      Half the extra banana and add to the top (optional), or add any other topping that takes your fancy.
      Bake for 40-45minutes if baking two loaves, or 1hr15-20minutes if only baking one.
      Enjoy warm or store to eat later! It can be frozen if needed.

    NUTRITION:

    Banana – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!

    Yoghurt – contributing towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

    Wholewheat flour – provides slow-release carbohydrate to keep you going for longer and fibre for good digestion.

    Quick and Easy Egg Noodle Salad

    Need a pack up lunch idea, meal-prep, or just have a busy schedule and need a quick and easy meal to fuel your day? Look no further, this veggie noodle bowl is perfect!

    Serves 1

    INGREDIENTS:

    • 1 boiled egg
    • Handful of spinach
    • 1 large tomato, chopped
    • Half an avocado, chopped
    • 50g dried egg noodles (1 nest)
    • 1 tbsp reduces-salt soy sauce

    METHOD:

    1. Boil the egg noodles as per packet instructions
    2. Toss all ingredients together
    3. Enjoy!

    NUTRITION

    Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

    Noodles – A good carbohydrate base to keep you fuller for longer, and relatively low in calories.

    Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Spinach – An excellent source of vitamin K for cell signalling and to aid calcium absorption, and magnesium for nerve transmission and heart function.

    Blueberry Banana Protein Pancakes

    Yasssss lazy mornings call for PANCAKES… with over 20g of protein per portion, these are perfect for keeping you fuller for longer!

    Serves 2

    INGREDIENTS:

    • 4 eggs
    • 4 ripe bananas
    • 70g porridge oats
    • 150g blueberries (to top)

    METHOD:

    1. Mash the bananas into a pulp, and beat in the eggs and oats to make the pancake mixture.
    2. Heat a non-stick frying pan on a high heat and add the mix with one spoonful per pancake (they should be quite small so they are easier to turn).
    3. Cook until brown on the underside and then flip (it should be around 2minutes per side).
    4. Top with blueberries or the toppings of your choice – peanut butter or maple syrup is also nice!
    5. Enjoy!

    NUTRITION

    Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

    Porridge oats – high in fibre for digestion and slow energy releasing carbohydrates to keep you going!

    Bananas – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!

    Peanut Butter Treat Brownies

    Okay okay okay – so if we eat a BALANCED we should be allowed little treats now and again. So here one is – gooey peanut butter brownies!

    Makes 16

    INGREDIENTS:

    • 225g crunchy peanut butter
    • 200g dark chocolate
    • 280g brown sugar
    • 100g self raising flour
    • 3 eggs

    METHOD:

    1. Preheat the oven to 160/4.
    2. Heat 175g of the peanut butter, 150g of the dark chocolate and all of the sugar in a pan on a high heat until the sugar has just melted (this should take around 10minutes). Stir occasionally so that the sugar can caramelise.
    3. Leave the mixture for around 5minutes to cool and then add the eggs, stirring with a wooden spoon.
    4. Sieve in the flour and combine.
    5. Pour into a greased 20cm cubed tin and bake for 30minutes.
    6. Melt the remainder of the peanut butter, and drizzle onto the cooked brownies. Do the same with the remainder of the chocolate.
    7. Enjoy! (Not in excess).

    NUTRITION

    Compared to most other brownies, these are actually fairly low in calories and fat, most probably because peanut butter has replaced the butter that would have been added!

    Beef-ey Poached Eggs

    Yummy yummy yummy… a twist on a shaklaka (of which I will be making soon…) and can be eaten for breakfast, tea or dinner!

    Serves 2

    INGREDIENTS:

    • 250g 5% fat minced beef
    • 1 can chopped tomatoes
    • 4 eggs
    • 2 onions, chopped
    • 2 cloves garlic, diced
    • 1 tsp olive oil
    • 140g frozen peas

    METHOD:

    1. Saute the onions for 3-4minutes on a medium heat until soft.
    2. Add the mince beef and turn to a high heat to brown. Then reduce the heat and cook for a further 5minutes.
    3. Add the garlic and mix for 2 minutes.
    4. Add the canned tomatoes and peas, and mix.
    5. Crack the eggs on top of the beef, cover and cook for 4minutes or until the eggs are cooked as wanted.
    6. Enjoy!

    NUTRITION:

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    Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

    Eggs –  Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

    Super FLUFFY Omelette

    Lazy mornings are times of chilled out breakfasts… enjoy with this fluffy omelette and a cup of coffee to keep you fuller for longer.

    Serves 1

    INGREDIENTS:

    • 3 eggs
    • 1tsp olive oil

    METHOD:

    1. Separate the egg yolks and egg whites.
    2. Use a fork to whisk the egg yolks until combined.
    3. Using an electronic whisk, or a hand whisk, stir the egg whites until peaks have formed (like you are making meringue).
    4. Heat the olive oil in a frying pan (with a lid).
    5. Fold in the egg yolks to the whisked whites.
    6. Add the mixture to the hot pan, reduce the heat to low-medium, and cover for 10minutes until crispy at the bottom and hot all the way through.
    7. Serve and season (add any fillers if needed).
    8. Enjoy!

    NUTRITION:

    Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

    Cauliflower-Base Pizza

    A lighter meal but still AMAZINGLY yummy and, I would argue, is an even better alternative to regular pizza.

    INGREDIENTS

    • 300g cauliflower couscous
    • 2 eggs, beaten
    • 2 tsp oregano
    • 3 tbsp tomato puree
    • 60g 30% lighter cheese, grated or sliced
    • 2 sprigs fresh basil
    • 2 tsp green pesto
    • 100g cherry tomatoes, halved
    • 1 tsp olive oil
    • Seasoning

    METHOD

    1. Preheat the oven to 220/8.
    2. Combine the cauliflower couscous, eggs and oregano to make a ‘dough’.
    3. Spread the olive oil onto baking parchment – this is important as the dough will stick if not (I found this out the hard way!).
    4. Create a ball with the cauliflower and mould into pizza-base form.
    5. Cook for 15-20 minutes, until hard and browning on the outside like a normal pizza base.
    6. Spread the tomato puree on, and add the toppings.
    7. Cook for a further 10 minutes, until the cheese has melted.
    8. Top with more fresh basil.
    9. Enjoy!

    NUTRITION

    Screen Shot 2018-05-24 at 16.37.27.png

    Only contributing 11.89g of carbohydrate per serving, this low-calorie meal provides 21g of protein and is good for a lighter dinner.

    Cauliflower – High in vitamin C for protein and neurotransmitter synthesis; and vitamin K for bone construction and cell signalling.

    Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

    Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

     

    Veggie Pasta Frittata

    Providing 3 of your 5 a day and a fun way to spice up a frittata in this easy and cheap meal!

    INGREDIENTS:

    • 3 eggs, beaten
    • 200g pasta (cooked weight)
    • 1 red pepper, chopped
    • 80g peas, cooked
    • 1 onion, chopped
    • 30g cherry tomatoes, halved
    • 1 clove garlic, diced
    • 1 tsp olive oil

    METHOD:

    1. Heat the olive oil in a frying pan on a medium heat, and add the onion and fry for 4 minutes.
    2. Add the peppers, garlic and cherry tomatoes, and fry for a further 2 minutes.
    3. Turn to a high heat and add the cooked pasta and peas, mix.
    4. Add the beaten eggs and mix slowly until they start to form an omelette at the bottom.
    5. Top with cheese and move the frying pan to under the grill and leave until the cheese has melted.

    NUTRITION

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    Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body. They are also a major contributor of polyunsaturated and monounsaturated fats in this meal.

    Pasta – A low-fat, high-carbohydrate base, full of fibre for digestion and a fun swap for the regular potato which is used normally in a frittata.

    Tomatoes – Massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Pepper – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

    Peas – Providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

     

    Ham and Cheese Potato-Crusted Quiche

    Can be eaten hot or cold! Leftovers are perfect for a picnic when enjoying the beautiful (but limited) British sunshine.

    Serves 2

    INGREDIENTS

    • Potato, thinly sliced into circles
    • 5 eggs
    • 150ml semi-skimmed milk
    • Cooked Ham
    • 60g 30% lighter cheese, grated
    • 6 cherry tomatoes
    • 1 tsp olive oil
    • Seasoning

    METHOD

    1. Preheat the oven to 220/8.
    2. Mix the potato slices with the olive oil and season.
    3. Line a oven-proof dish with the thins, including the walls, to cover and make a base.
    4. Bake for 20minutes.
    5. Meanwhile, whisk the eggs and milk together, and add the ham and cheese.
    6. Once the base is cooked, pour in the quiche filling, top with tomatoes, and bake for a further 20-30 minutes, depending on how deep the base is.
    7. Serve with salad or veggies.
    8. Enjoy!

    NUTRITION

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    The fat and salt content of this can be reduced further by not including the cheese, swapping the semi-skimmed for skimmed milk, and swapping out the ham for a lower-salt meat like chicken or tinned tuna.

    Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

    Potato – A starchy, low-fat base they will provide you with energy for the rest of the day.

    Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

    Ham – A good source of Thiamin for the release of energy from carbohydrates and neurotransmitter synthesis, and high in protein for muscle repair and recovery.