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 →
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 →
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 →
Energy balls are basically round, very healthy cookies. They are easy to prepare because they do not require any baking time in the oven, although they could be flattened with a fork and called cookies instead. Their ingredients are all very nutrient dense- making them a potent source of energy. They are really versatile and can be a good way to use up bits of dried fruit, nuts and seeds leftover in the pantry. Generally I use a mixture of dates, nut butter and some kind of nut flour or oats as the base. Continue Reading →
When Christopher Columbus came to the New World he also found out about papayas for the first time and hailed them the “fruit of the angels”. They are a tropical fruit with a buttery consistency and unique flavour that sort of tastes like a blend between mangos and cantaloupe. They have a slight muskiness that can be nicely balanced with a sprinkle of some freshly squeezed lime juice (or chia pudding with lime juice already in it). Papayas contain a special enzyme called papain, which helps with the digestion of protein and is used to treat traumas like sports injuries as well as allergies. They are also a great source of vitamins C and A, folate, fiber and several minerals including magnesium and potassium.
Energy balls are perfect for a healthy dessert or snack or they can be added to a bowl of oatmeal or yogurt to bulk it up a little. Their name describes them perfectly- energy balls, a.k.a. power balls, are filled with nutrient dense ingredients. Each component itself is filled with nutrients, including the macronutrients (carbohydrates, protein and fats) and micronutrients (vitamins and minerals). When they come together they create a great option for fuelling or recovering from intense workouts or for getting through afternoon energy slumps. Continue Reading →
These muffins are quick and easy to prepare and clean up. All the ingredients go into a blender to create a smooth batter then the cherries get folded in and it all goes straight into lined muffin tins. The trick is just to work quickly and then get it into the oven right away, if left out for too long the batter can get too thick. The muffins are not too sweet so a bit of butter and cherry jam can make them more decadent. Continue Reading →
Frittata muffins can appeal to children and adults alike. This seasonal variation has some sweetness from peas, ham and cooked shallots plus some creaminess from marscapone and butter. A bit of thyme adds some flavour without being too exotic. This recipe can either make 18 muffins or it can be put into a greased casserole dish and baked then cut and portioned after. Continue Reading →