Salmon & Courgette Frittata
- Monday, 18 July 2016 11:45
This breakfast is a really great way to start the day, and it can also be used for lunch too. I like to make this once a week and then I have enough for 3 or 4 breakfasts that week or a lunch on the go if needed. the combination of protein and healthy fats in the salmon and eggs makes it a fantastically balanced meal that will get your blood sugar balancing off to a great start. This will help to keep your energy levels stable, and prevent those all to common cravings and hunger later on in the day. This is great for fat loss too. Enjoy!
What you’ll need (4 servings – great to pre-pre for breakfast):
- 8 free range organic eggs
- 1 medium courgette
- 8 baby tomatoes
- 1/2 medium red onion or 1 small
- ¼ paprika
- ¼ tsp turmeric
- ¼ cumin
- Pinch of pink sea salt
- ½ tsp of mixed herbs
- 150g smoked salmon
- Sautee the onion in coconut oil until translucent
- Chop the courgette and smoked salmon into small pieces and cut the tomatoes in half
- Whisk the eggs and add the spices, herbs and salt
- Add the onions, courgette, salmon and tomatoes to the eggs and whisk again
- Line a baking tray or dish with greaseproof paper
- Pour the mixture into the dish and bake for about 30-35 mins at 180 degrees until a knife comes out dry
- Cut into squares and enjoy immediately or save for tomorrows breakfast!
Tamari, garlic and ginger salmon chunks
- Wednesday, 22 June 2016 19:11
This is my favourite salmon dish and its so easy to prepare, I do this at least once a week at the moment and it’s a big favourite in my house. I always make enough for dinner plus tomorrows lunch so I make sure to buy double the amount of salmon needed for one meal (about 130-150g of uncooked wild salmon fillet per person).
What you’ll need (serves 2):
- 1 tablespoon of tamari sauce (I like Clearspring the best)
- 2 garlic cloves
mashed (I use a pestle and mortar) then chopped
- 1 thumb size piece of peel ginger, also mashed and chopped
- 300g of wild salmon fillet
- Mix the tamari, garlic and ginger together in a large bowl
- Remove the underskin from the salmon and cut the fillet into chunks
- Place the salmon into the mixture, cover with cling flim and leave to marinate in the fridge for about an hour (more if you can!)
- Bake in the oven at about 180 degrees for 20 mins, be careful not to let it dry out.
- It’s amazing served with oven roasted sweet potato wedges, aubergine and courgette, and a generous serving of steamed broccoli in melted organic butter.
Creamy avocado, kale & warm butter bean salad
- Tuesday, 03 May 2016 13:55
This is perfect as a light meal or a side to a bigger meal. The avocado makes the raw kale soft and easy to eat whilst making for a lovely creamy dressing. This is great for healthy fats and fibre just low on protein, so combine this with another dish.
What you’ll need (serves 1):
- Half a tin of butter beans
- ¼ red onion, chopped
- 1/2 tsp of paprika
- 1/2 tsp of ground cumin
- 1/2 tsp of ground turmeric
- 1/4 tsp of pink Himalayan sea salt
- 1/2 tbsp extra virgin olive oil
- ½ avocado
- Juice of one lemon
- Heat a little olive oil in a pan over a medium heat, add the chopped onion, beans and all the spices.
- Stir-fry until the beans are fully coated in the spices and heated through, then take off the heat.
- Blend the avocado, salt and lemon juice in a food processor with a splash of water if needed.
- Massage the mixture into the kale leaves until the leaves turn soft.
- Toss in the beans, onion and spices mix and toss together, drizzle the olive oil over it all, and serve.
How to make healthy choices when you’re out and about town
- Saturday, 16 May 2015 10:31
Staying healthy when you’re out and about can be easy when you know the right foods to look for and where to find them. In London or a big city there are so many healthy options for meals or snacks on the go.
Here’s where to look:
- Planet Organic
Pret for example do great snack pots containing nutritious winners like salmon, boiled egg, quinoa, spinach, chicken, hummus, edamame beans. They do lunch pots with quinoa and rice with a vegetarian or meat option, and salad boxes with avocado and crayfish, which can be added to a snack pot to create a larger meal. Just avoid their sandwiches, melts and wraps. They now have a great coconut dairy free yogurt with raw cacao nibs too.
Pod and Crussh have excellent choices for breakfast, lunch and snacks. Just look for good quality protein like salmon, chicken or eggs, whole grains like quinoa, brown or wild rice and dark green leaves, other veg, beans, lentils, nuts and seeds.
For people who are not in London or a city where these types of places are available to you then keep little airtight containers with you containing nuts, seeds, good quality dark chocolate, chopped apple or blueberries. You can even carry things like boiled eggs and spinach, smoked salmon and avocado and a plastic fork so you don’t get caught out needing to buy something unhealthy to eat due to lack of choice.
Stay hydrated when out by always keeping a bottle of water in your bag and stopping off for cups of herbal teas like green tea, chamomile and peppermint.