Blending eggs with vibrant green herbs and vegetables like spinach, green onion and basil makes the eggs themselves green, and they remain so even once they are cooked. Besides their hue, the greens also add their nutrients to the dish- a myriad of minerals, vitamins and antioxidants. The eggs can be scrambled, baked into a frittata or folded into an omelette. I filled this version with green tomato, avocado, rosemary ham and a few sprigs of land cress, a leafy green from the famously healthy and cancer preventing brassica family. These marbled green tomatoes are a fully ripened heirloom variety with a delicate flesh and sweet, mild flavour. This time of year they are increasingly available at farmers’ and produce markets and even at regular grocers. The thinner the stuffing ingredients are sliced, the better they can be arranged inside the omelette.Adding a side salad makes it into an even healthier full meal. A bit of extra spinach and tomatoes can be the base and then it can be drizzled with a favourite dressing and any extra toppings, like these chives and thyme flowers.Land cress is a very easy leafy green to grow and eat in a range of raw and cooked dishes. It has a nice shape, flexible stem, tender leaves and slightly peppery flavour.
2 tablespoons green onion, chopped (the darkest green parts from the end)
1 well packed tablespoon fresh basil
a couple dashes each of sea salt and freshly cracked pepper
Avocado oil (or oil of choice)
100 grams ham, sliced
1 green heirloom tomato
a few sprigs of land cress or preferred leafy green
Preheat an omelette maker or set a small skillet on the stove over medium heat.
Place the eggs, spinach, green onion, basil, salt and pepper in a high powered blender or food processor and blend until the greens are fully liquified.
Spray the surface of the omelette maker or skillet with a thin layer of oil then pour the egg mixture in. If using an omelette maker, follow the package directions, if using the stove leave the eggs to set until the bottom edges are firm and small bubbles start to rise to the surface. At this point flip it over and leave it to cook for another two minutes or so, until fully set.
Place the omelette on a plate, add in the filings over half then flip the other half over.
Overnight oats are a wonderful option for an on-the-go breakfast. Technically, our bodies work best at digesting, absorbing and utilizing food when we are in a calm environment with little distraction from the process of eating. However, sometimes we are just too busy to take that much time to focus on every meal. When that happens, simple and easy to digest meals made from whole foods and not too many ingredients can be a way to get nourished without giving the body too much work. Continue Reading →
Some blue iced tea and flavoured sparkling water create a light, refreshing and vividly coloured iced tea. Adding in some iced cubes with fruits frozen in add in a rainbow of colour and keep it cool. Staying properly hydrated , especially as the weather heats up, is important for our bodies inside and out and trying out different herbal teas can be a healthy way to mix it up. Continue Reading →
Smoothies are a great option for healthy treats. With the right ingredients they can taste sweet and decadent but still be filled with important and beneficial nutrients. This version has raw cacao powder and chocolate protein powder to make it very chocolaty and some hazelnut butter to create a nutritious nutella-inspired flavour. A few Medjool dates add in lots of natural sweetness along with fiber, minerals and vitamins while some cashew milk blends it all together into a thick and creamy smoothie. Continue Reading →
Rice bowls are a grounding, nutritious meal that can be a good way to use up leftover odds and ends from the crisper. Here I went for a seasonal version with lots of detoxifying greens, a couple fortifying root vegetables, some cleansing radishes, a refreshing zucchini and a sprinkle of fragrant edible flowers. Tofu, grilled meat or seafood, avocado and creamy dressings are good add-ons to make it extra filling. Continue Reading →
Layering peanut chia pudding with fresh strawberries makes for a PB and J inspired healthy treat. They contain a very healthy amount of fiber, good fats and protein which make chia pudding both satiating and satisfying. Some Medjool dates make it naturally sweet and add in some extra nutrients while a combination of peanut powder and peanut butter give it a strong peanut flavour and variety of textures. Continue Reading →
Energy balls can be made with any combination of dried fruits, nut butters, seeds, nuts and whole grain flakes or puffs. They are basically trail mix in another form, though they are just as portable and convenient. I find that they can even be a bit easier to digest because everything is chopped finely. Generally, we do not chew our food enough, putting more stress on the rest of the digestive system to break down each bite. Continue Reading →
Adding some different fruits to a salad offers a variance of flavours, colours and textures to increase its appeal. The options and combinations are nearly limitless but here I went for sweetness with strawberries and pears alongside creaminess with avocado, cashew nuts and a simple vegan Caesar dressing. Altogether they create a filling and nutrient dense salad bursting with vitamins, minerals, antioxidants, fiber, protein and healthy fats. Continue Reading →
Steel cut oats are one of my favourite whole grains. They cook up into a really nicely dense and hearty oatmeal. Around a cup and a half, cooked according to package directions, expands into around 6-8 nourishing servings. I like to make a batch like this, with a generous sprinkle of cinnamon, then reheat portions as needed throughout the coming days, with some nut milk to thin in out. Adding in fruit, nuts, seeds and yogurt makes it rich in a wide range of nutrients from fiber, protein and healthy fats to vitamins, minerals and antioxidants. Continue Reading →
Quinoa is a very nutritious whole grain that can be eaten hot or cold. It has a nutty flavour and delicate texture that works well as a base for wholesome salads. It is notably high in protein, fiber, B vitamins, iron, magnesium, phosphorus and a range of nutrients. Continue Reading →