World Egg Day calls for celebratory Shakshuka

Yes it’s Friday the 13th but this recipe is foolproof! No broken egg yolks here (we hope!). It makes me so happy that we have a whole day dedicated to the humble egg – so versatile, affordable and nutritious. Eggs often get a bad rep for being too high in fat or cholesterol and yes, the egg yolk does contain cholesterol but recent research shows that having 1-2 eggs/day is healthy and in fact, we should be aiming to get in atleast 1 egg/day. Treat yourself to this vibrant and fresh Shakshuka that shows off the egg in all it’s glory!

Foolproof Shakshuka (serves 3-4)

Ingredients:

  • 1-2 tbsp olive oil
  • 1 large yellow onion, chopped
  • 2 green peppers, chopped
  • 2 garlic cloves, peeled, chopped
  • 1 tsp ground coriander
  • 1 tsp sweet paprika
  • 1/2 tsp ground cumin
  • Pinch red pepper flakes (optional)
  • 6 tomatoes, chopped
  • 1/2 cup tinned tomatoes
  • 2 tbsp tomato puree
  • 1 tsp honey
  • 6 large eggs
  • 1/4 cup chopped fresh parsley leaves
  • 1/4 cup chopped fresh mint leaves
  • Salt and pepper

Method:

  1. Heat 2 tbsp olive oil in a large cast iron skillet. Add the onions, green peppers, garlic, spices, pinch salt and pepper. Cook, stirring frequently, until the vegetables have softened, about 10 minutes.
  2. Add the tomatoes, tinned tomatoes, tomato puree, and honey. Simmer until the tomato mixture begins to reduce, about 10-12 minutes. Taste and adjust the seasoning to your liking.
  3. Using a wooden spoon, make 6 “wells,” in the tomato mixture (make sure the indentations are spaced out). Gently crack an egg into each well.
  4. Reduce the heat, cover the skillet, and cook on low until the egg whites are set.
  5. Uncover and add the fresh parsley and mint. You can add more black pepper or crushed red pepper, if you like.

The dirty deets on the glorious egg – here we are:

Nutritional composition per egg (roughly 50g):

  • Energy (kJ): 308
  • Protein (g): 6.29
  • Carbohydrates (g): 0.39
  • Fat (g): 4.97
  • of which Saturated fat (g): 1.5
  • Cholesterol (mg): 212
  • Sodium (mg): 70

Chicken & Courgette Pasta

(serves 2)

Ingredients:

  • 250g courgettes
  • 150gmushroom
  • 100g tomatoes
  • 1 small avocado
  • 50g unsalted cashews
  • 2 tablespoons pesto
  • 1 tablespoons olive oil
  • Clove of garlic
  • Herbs: Basil, salt, pepper

Meat and fish variations:

  • Add 90-120 gram chicken per person
  • Add 90-120 gram salmon per person

Method:

  1. In a pan sauté the garlic and onion in olive oil.
  2. Chop the baby marrow, tomato, mushroom into small pieces, and add to pan.
  3. Cook for a few minutes, until tender
  4. Then add the pesto and herbs to pan
  5. Serve the meal with a sprinkle of chopped cashew nuts and slices of avocado
  6. Can add fish or chicken to dish for more balance 🙂

Individual blueberry cheesecakes

(serves 8-10)

Ingredients:

For the crust:

  • 1 cup packed (200g) pitted dates
  • 1 cup (120 g) raw almonds/walnuts

For the filling:

  • 1 1/2 cups (180 g) raw cashews, soaked
  • 1 large lemon, juiced
  • 1/3 cup coconut oil, melted
  • 1/2 cup coconut milk
  • 1/2 cup agave nectar or honey
  • 1/4 cup blueberries

Method:

  1. Add dates to a food processor and blend until small bits remain and it forms into a ball. Remove and set aside.
  2. Next add nuts and process into a meal. Then add dates back in and blend until a loose dough forms – it should stick together when you squeeze a bit between your fingers. If it’s too dry, add a few more dates through the spout while processing. If too wet, add more almond or walnut meal.
  3. Lightly grease a standard, 12 pan muffin tin.
  4. Next scoop in heaping 1 Tbsp amounts of crust and press with fingers. Set in freezer to firm up.
  5. Add all filling ingredients to a blender and mix until very smooth.
  6. Taste and adjust seasonings as needed.
  7. Divide filling evenly among the muffin tins. Place a couple of blueberries in each mini cheesecake. Tap a few times to release any air bubbles, then cover with plastic wrap and freeze until hard – about 4-6 hours.
  8. Once set, remove carefully with a butter knife. They should pop right out.

Baked Zucchini Parmesan Crisps

Ingredients (Serves 4)

  • 3 medium zucchini
  • 1/3 cup freshly ground Parmesan cheese
  • 4-5 springs fresh thyme leaves, stripped from stem
  • 1/4 tsp kosher salt and freshly ground black peppers
  • 3 tbsp olive oil
  • pinch of cayenne pepper

 

Method

  1. Preheat the oven to 180’C.
  2. Line a baking tray with baking sheet.
  3. Trim the ends of the zucchini and then slice into rounds about 1/4 inch thick.
  4. In a small bowl mix together the olive oil, salt, peppers and cayenne.
  5. Brush olive oil mixture over tops of zucchini then place on the baking sheet and sprinkle with Parmesan.
  6. Bake for 20 minutes or until the tops are golden and crisp.

Enjoy! 🙂

Cocoa Whey Smoothie

This one is my fav smoothie so far. It feels like you’re cheating health and eating chocolate!

Ingredients:
(1 serving)

  • 1/4 avo
  • 1/2 banana
  • about 100ml milk (I used almond milk)
  • 1/4 c berries
  • 2 tsp plain whey
  • 1/2 tsp vanilla essence
  • 1 tbsp cocoa
  • water

Method:

Blend and top with cranberries, sliced banana and chia seeds….YUM!

Exchanges:

1 serving = 1 fat + 1 fruit + 1/2 protein (4g protein in whey)

 

Berry Mint Green Smoothie

I’m eating way more berries and greens for brekki these days to boost my antioxidant and folic acid levels. It’s a really important addition to keep healthy. So this was our Sunday breakfast- berry mint green smoothie.

Ingredients:

  • 1 cup berries
  • 1 frozen banana
  • 1 avo
  • handful of spinach
  • Mint
  • Water

Blend together and enjoy.

Exchanges:

1 glasse (half the amount made) = 1.5 fruit + 2 fats

Cocoa Mint Mousse Sugar FREE

Serves 2

Ingredients:

  • 2 small bananas, chopped and frozen
  • 1/2 avo
  • 3 tbsp plain yoghurt
  • 2 heaped tablespoons of raw cocoa
  • small handful of mint leaves
  • 1/4 tsp xylitol

Method:

  1. Blend all ingredients until smooth
  2. Serve

IT’S SOOOO EASY AND CREAMY! It will change your life 😉

Cocoa Mint Smoothie

Sugar and dairy free

Ingredients

  • 1/2 avo
  • 1 banana (frozen)
  • 1 handful of kale
  • 1 tbsp raw cocoa
  • 1 tbsp coca nibs
  • 1 small handful of fresh mint
  • 1 tsp vanilla

Method

  1. Blend all ingredients 🙂 easy!

Thank you Bonnie for this awesome, delish recipe!!

smoothie+Bonnie

Coconut Ice-cream

Sugar free, dairy free ice-cream

Ingredients

  • 65 ml  coconut milk
  • 4 large dates, pitted (stevia sugar free option)
  • ½ teaspoon vanilla extract
  • dash of cinnamon
  • pinch of sea salt

Method

  1. Chill the coconut milk overnight.
  2. Combine all ingredients into a high speed blender or food processor and blend until thick and creamy.
  3. Use frozen bananas and ice along with the remaining ingredients to have an instant frozen treat.
  4. You may also put in the freezer for about 30min-1hr to “harden” up if this texture is still too soft.

Calories: 240 Fat: 19 Carbohydrates: 16 Sugar: 7 Protein: 4

Curtesy of Nutrition Stripped 

Gluten & Sugar free Coco Nutty Granola

10 Servings

Ingredients

  • 3 cups coconut flakes
  • 2 cups mixed almonds, cashews, pecans, walnuts and pumpkin seeds
  • 2 tablespoons chia seeds
  • 1 teaspoon ground cinnamon
  • 2 tbsp coconut oil
  • 1/2 cup raw cacao powder
  • 2 tablespoons cacao nibs
  • 1/2 cup Greek-style yoghurt or unsweetened coconut yoghurt, to serve.

Method

  1. Preheat oven to 120ºC  and line a baking tray with baking paper.
  2. Combine all ingredients (except yoghurt), then spread evenly on the tray.
  3. Bake for about 20-25 minutes until golden, turning halfway through the cooking time. The darker it is, the crunchier it will be.
  4. Remove from the oven and allow to cool.
  5. Store it in an airtight container in the pantry for up to 2 weeks (or in the freezer for even longer!).
  6. To serve, spoon the yoghurt into a glass jar or bowl and top with 1/2 cup of granola.

Courtesy of Sarah Wilson from I Quit Sugar