ONE-PAN MEXICAN EGGS
Serves 4
INGREDIENTS
➤ Rapeseed oil
➤ 3 red peppers, finely diced
➤ 1 red onion, peeled and thinly sliced
➤ 4 plumtomatoes, cut intowedges
➤ 8 garlic cloves, peeled and thinly sliced
➤ 1 jalapeño pepper, halved lengthwise
➤ 12 fresh basil leaves
➤ 2 tbsp fresh marjoramleaves
➤ 1½tsp chilli powder
➤ 1tsp smoked paprika
➤ 120g ricotta cheese
➤ 4 large eggs
➤ Salt and ground black pepper
METHOD
➤ Preheat the oven to 200°C/gas 6.
➤ Heat 2tbsp oil in a large heavy saucepan over mediumheat. Add the diced red peppers and red onion and cook, stirring occasionally, until softened and just beginning to brown.
➤ Add the tomatowedges, garlic, jalapeño pepper, basil, marjoram, chilli powder and smoked paprika to the saucepan. Reduce to a lowheat and continue to cook, stirring occasionally, until the vegetables are very soft and the liquid is thickened.
➤ Seasonwith salt and pepper and discard the jalapeño.
➤ Transfer the red peppermixture to a shallowbaking dish. Using the back of a spoon, make four evenly spaced divots in themixture. Spoon a dollop of ricotta cheese into each divot and then crack an egg into each.
➤ Bake in the oven until the eggwhites are almost set but the yolks are still runny.
➤ Serve the spiced baked eggswith granary toast. The yolkswill continue to cook as the dish sits, so serve right away if you prefer your eggs soft.
BONUS BENEFITS
Eggs are a fantastic source of protein,which is in thewhite, and heart-healthy fats,which is in the yolk. They also contain a treasure trove of vitamins: 10% of your RDI of vitamin D is found in an egg yolk, alongwith vitamins A, B6, B12, E and K.
Peppers are a fantastic source of vitamin C:weight forweight they contain more than oranges. Vitamin C is an antioxidant that’s essential for the formation of collagen, a type of protein that keeps skin tight and looking young.
Garlic is high in immune system-boosting compounds and anti-inflammatory agents that reduce the physical damage caused by stress, pollution, exercise and general day-to-day living.
CRISPY BACON HASH AND EGGS
Serves 4
INGREDIENTS
➤ Rapeseed oil
➤ 75g shallots, peeled and finely chopped
➤ 2tsp fresh sage leaves, finely chopped
➤ Groundwhite pepper
➤ 350g smoked streaky bacon
➤ 500g baking potatoes
TO SERVE
➤ 4 duck eggs or free range hen’s eggs
➤ 50g unsalted butter
➤ Tomato ketchup
METHOD
➤ Preheat the oven to 200°C/gas 6. Prick the potatoes all over with a fork, put them directly on the oven shelf and bake for about an hour or until the potatoes seemthree-quarters cooked.
➤ While the potatoes are cooking, grill or fry the bacon rashers until they are cooked, then chop them roughly.
➤ When the potatoes are almost done, heat a little rapeseed oil in a frying pan and gently fry the shallots and sage until the shallots are soft but not coloured.
➤ Protecting your hands with kitchen mitts, peel and grate the potatoes into a mixing bowlwhile they are still hot. Add the shallot and sage mixture and the cooked bacon andmix thoroughly. Seasonwith groundwhite pepper.
➤ Divide themixture into four portions and shape as desired. Place on a small tray or plate and chill for at least 30minutes
➤ Heat a little rapeseed oil a non-stick frying pan on a medium heat, and fry the hash cakes until golden brown on each side. Remove from the pan and keep warm.
➤ Add the butter to the pan alongwith a little rapeseed oil and fry the eggs to your liking.
➤ Place a hash cake in the middle of each serving plate and serve with a fried egg on top. Add a spoonful of tomato ketchup or HP sauce if you like!
SPEEDY SALMON SALAD
Serves 4
INGREDIENTS
➤ 200g smoked salmon
➤ 200g cherry vine tomatoes
➤ 100ml rapeseed oil
➤ 4 free range mediumsized eggs
➤ 1tbspwhite wine vinegar
➤ 2 English muffins, cut into rough 1cm cubes
➤ 100g mixed salad leaves
METHOD
➤ Preheat the oven to 180°C/gas 4. Place the tomatoes and the diced muffins on a shallow baking tray. Pour over 60ml of rapeseed oil and add a pinch of black pepper. Place the tray into the oven for 12–15 minutes, or until the tomatoes are just tender and the muffin cubes are a light golden brown colour. Remove from the oven and set aside.
➤ Bring a large pan ofwater to the boil and add thewhitewine vinegar.
➤ Crack the eggs into separate ramekins or cups, ensuring there are no pieces of shell. Gently tip each egg into the pan ofwater. The eggs should drop to the bottom of the saucepan and then begin to float back to the surface.
➤ Poach the eggs for three to four minutes and then remove from thewaterwith a slotted spoon. Place them on a plate with a sheet of kitchen paper to soak up excesswater.
➤ Place the eggs on a bed of smoked salmon,muffin croutons and roasted tomatoes,with themixed salad leaves scattered around.
➤ Drizzle the remaining rapeseed oil over each plate and serve.
BONUS BENEFITS
Salmon is a great source of cellrepairing protein, which your body really needs after exercise, as well as essential fats like health-boosting omega 3 fatty acids, which help your brain stay sharp and your body burn fat.
Tomatoes are packed with lycopene – it’s what makes them red – which is a powerful antioxidant your body needs to mop up cell-damaging free radicals caused by exercise and stress. They also contain vitamin C – 100g of tommies gives you 17% of your RDI.
SPICY SWEET POTATO AND COOL COCONUT YOGURT
Serves 4
INGREDIENTS
➤ 4 sweet potatoes, skin on andwashed
➤ 400g canned chickpeas, drained andwashed
➤ 2tbsp rapeseed oil
➤ 2tbsp cumin seeds
➤ 2tsp ground cinnamon
➤ 1tsp ground turmeric
➤ ½tsp smoked chipotle flakes
➤ 2 garlic cloves, peeled and crushed
➤ 4 shallots, peeled and finely sliced
➤ 1 green chilli, halved, deseeded and finely sliced
➤ 4tbsp coconut yogurt (dairy free)
➤ ½bunch fresh coriander, roughly chopped
METHOD
➤ Preheat the oven to 200°C/gas 6. Place the sweet potatoes on a baking tray linedwith
parchment paper and bake until the flesh is soft and tender.
➤ Heat a frying pan to amedium heat, then add the oil, sliced shallots, garlic cloves, cumin seeds, cinnamon, turmeric, chipotle flakes and green chilli.
➤ Stir the shallot mixture and cook for about fiveminutes, then add the drained chickpeas.
➤ Cook for a further six to eight minutes until the chickpeas are coated in the shallot mixture.
TO SERVE
➤ Cut the sweet potatoes open lengthways. Spoon in the chickpea mixture in and around the sweet potato.
➤ Top each potatowith a heaped spoon of coconut yogurt and sprinkle over the chopped coriander leaves
BONUS BENEFITS
Sweet potatoes contain a decent dose of the compound betacarotene, which
your body can turn in vitamin A to help eye health, keep skin healthy and strength your immune system. They are also a great source of vitamin C and the B vitamins.
Chickpeas are full of fibre to keep your blood sugar levels stable and your stomach feeling fuller for longer. They are also packed with nutrients, including protein, iron and phosphorus, which plays a pivotal role in maintaining your energy supplies.
Yogurt, like all dairy, is high in calcium, which keeps teeth and bones strong and also plays a part in keeping your heart, muscles and nerves healthy. It also provides of magnesium and potassium, which regulate blood pressure.
PECAN AND PUMPKIN POWER BARS
Makes 12 Bars
INGREDIENTS
➤ 110ml rapeseed oil
➤ 5tbsp clear honey
➤ 200g porridge oats
➤ 25g pumpkin seeds
➤ 110g pecan nuts, roughly chopped
➤ 50g flaked almonds
➤ 110g dried apricots, roughly chopped
METHOD
➤ Preheat the oven to 180°C/gas 4.
➤ Place the oil and honey in a saucepan over moderate heat. Stir until the honey melts.
➤ Remove from heat, add all the other ingredients and stirwell.
➤ Oil a 23/24mm square baking tin and linewith greaseproof paper. Place the mixture in the tin and press down firmly.
➤ Bake oven for 20-25 minutes until golden brown on the edges.
➤ Score into 12 bars while still warm and leave in the tin to cool. Then divide into squares with a sharp knife and store in a sealed container.
BONUS BENEFITS
Pecans pack a powerful punch of nutrients, including manganese, magnesium, phosphorus, iron and zinc, as well as fibre, protein and B vitamins. And they’re a good source of monounsaturated and polyunsaturated fats, which keep your heart and brain healthy.
Pumpkins are most popular at Halloween, but their seeds should be a food fixture all year round because they are incredibly nutrient-dense, with protein and fibre in good supply, and a decent daily whack of essential minerals including iron and zinc.
Almonds are high in vitamin E, a powerful antioxidant that protects against cellular damage caused
by daily life and keeps skin and eyes looking good and performing well. It also keeps your immune system working effectively.
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