Eggs are a great way to start the day, and this fritatta adds green vegetables with chicken breast to create a wonderful, filling and nutritious breakfast.
If you are rushed for time in the morning you could prepare this dish the night before and cook it in the morning as a way to save time. This will serve up to 4 people or you can have it several days in a row.
6 free range eggs
1/2 cup home made chicken stock
Pink rock salt and black pepper (season to taste)
1 large leaf of silverbeet and spinach (or whatever you have)
A handful of fresh flat leaf parsley
1/2 a cooked chicken breast
1 piece of spring onion green tops chopped finely
1 handful of activated pumpkin seeds
Coconut oil to grease the dish
Whisk together the egg and stock mix and then add the rest of the ingredients, with the pumpkin seeds going on the top of the whole dish.
Bake in a 200 degree oven until golden. Remove from the oven and cut around the edges with a knife. Cut a piece and lift it out with an egg lifter. Serve with your favourite salad or just have it plain.
You can vary the dish by adding different vegetables and meats. The options are endless.
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There are so many ways to add colour to your meals, but the best way is to include a variety of fresh fruit and vegetables in your daily diet. The health benefits of eating a diet filled with a rainbow of colours is well known, but as l have tried to incorporate more vegetables into every meal, l have discovered the joy of eating food that is a range of bright colours. Not only are the range of flavours so amazing, but eating fresh colourful food is exciting, motivating and makes me feel happy.
A food as Medicine approach underpins my nutritional motivation, and everything l eat has a purpose and a high nutritional value. Eating a rainbow of fresh, healthy food will ensure you are consuming healthy vitamins, minerals, anti-oxidants and fibre that will help you on your wellness journey.
If your daily rainbow consists of peas, carrots and corn then it is time for a change. Our taste buds can get a bit lazy and are a victim of our comfort zone just like the rest of our habits are. Trying new foods can be challenging and it can take a number of goes at eating a food, or preparing it in a variety of ways before we become accustomed to its taste, texture and how it feels in our mouth when eating. There is also the challenge of learning how to prepare new foods, but if you add one in at a time then it can be exciting and an adventure.
The first step after deciding you want more colour in your food is to buy a selection so it is available for you when preparing meals. If you need guidance, use a recipe that appeals to you as a starting point. I have found Instagram to be an amazing source of inspiration as l can visually see what other people are cooking and eating which helps my motivation to try new foods.
Take ownership of your food intake and start experimenting with new ingredients. It can be fun and rewarding to sit down to a meal that you have lovingly prepared for yourself and family, especially if it has an array of lovely stimulating colours that gets the family talking about what you have made.
I try to make my meals interesting, flavoursome, paleo friendly and highly nutritious. It takes planning, thought, time, motivation and a strong commitment to staying on track when life inevitably throws a few challenges into the mix. I live in a busy household with a husband and three children who are mostly non-paleo. This is a major challenge for me and l am educating them, but this nutritional and lifestyle path that l am following is not without its challenges.
Take an interest in what you are eating. Help with the shopping and cooking and plan your meals.
Be prepared. Have a plentiful supply of fresh fruit and vegetables in the house.
Try to incorporate colour into every meal, ideally by using mostly vegetables and some fruit with a focus on raw or lightly cooked where possible.
Have a positive attitude to trying something new and do some research by looking at magazines, online or speak to a friend who inspires you. Better still, study Nutrition as l have done!
Take it slowly. Change is difficult and our old habits are comfortable and easy to fall back into when a challenge comes our way. Slowly form new habits and incorporate them into your daily life.
Have fun with it! Go to local markets and explore. Experiment in the kitchen with the fresh ingredients.
Have a good attitude. See it as a diet of abundance rather than a diet of deprivation.
Think of your short and long term goals and make every bite you take a nutritious one.
Eat because you are hungry! Cut out the emotional, social, bored or habitual eating.
Follow these tips and you will be on the road to a healthier you!
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The selection of pancakes on this website is rapidly growing as l start to experiment further with non gluten flours and ingredients. This pancake was inspired by my purchase of a container of fresh cherries and l thought they would go very well with pumpkin. There is a good amount of fibre in this pancake and so many wonderful nutrients.
I like to assemble the ingredients on the bench so that everything is on hand.
Place in a bowl:
1 cup of organic buckwheat flour
1 cup of organic coconut flour
1/2 cup organic quinoa flakes
1/2 cup ground pepitas (I did this in the food processor)
4 free range eggs
1 full cup of finely grated pumpkin (I used the fine shredding attachment on the food processor)
10 cherries seeded and chopped in the food processor
Add approximately 2 1/2 cups of filtered water and mix well. The quinoa flakes will absorb water and you want it firm enough that you can make a small ball in your hand but still quite wet looking.
Top the pancake with your favourite toppings but l used raw walnuts (soaked and dehydrated), diced fresh cherries, raw pumpkin seeds (soaked and dehydrated) and organic maple syrup.
Topped with raw walnuts, pumpkin seeds, diced fresh cherries and organic maple syrup.
I really love spending time preparing lovely meals and making them look nice on the plate. I try to sit down and eat mindfully to support my digestion and mostly keep fluids separate from my meals also.
If you have enjoyed this post please share with a friend. I share recipes and wellness tips on Instagram, Facebook and Twitter. Thankyou Carolyn
I really enjoy my morning pancake and make a new batch every few days. I have a base recipe that l add different ingredients to including frozen berries, sweet potato, carrot, pumpkin, apple and cinnamon. I usually top them with activated walnuts and maple syrup.
1 cup organic coconut flour
1 cup organic buckwheat flour
1/2 cup organic quinoa flakes
1 tablespoon black chia seeds
4 free range eggs
Flaked almonds (optional depending on what else you are adding)
Lots of filtered water (The quinoa flakes and chia seeds will soak up the water so you will need to make it a bit too moist to start with and let it sit)
To this basic mix you can make:
Berry pancakes by adding blueberries, blackberries, raspberries or strawberries as examples. You could have just one type of berry or a mix. You can blend this up to make a really colourful pancake or use whole berries. You can also keep the mix plain and add the berries to the pancake when in the pan which will stop the colour bleeding into the mix and keep the berries fresh. Frozen berries are good for this purpose.
Apple & cinnamon pancakes by adding one or two green apples with a good teaspoon of cinnamon.
Sweet Potato by grating a medium sweet potato into the mix
Carrot & Pumpkin by grating some of each of these into the mix.
If the mixture is quite firm you can make a ball in your hand and then flatten it and place in the pan. If it is moist then use a spoon and shape it into a neat circle in the pan. I use olive oil to cook my pancakes and have a tub of activated walnuts in the fridge. In the morning l just take the pre-prepared mix out of the fridge, cook it up and add my toppings within a few minutes. I try not to run out of mix in the mornings and make it the night before. Eating a pancake without gluten, sugar or dairy does take some getting used to but our taste buds adapt very quickly and l find these pancakes very satisfying and filling.
If you have enjoyed this post please share with a friend. I share daily recipes and wellness tips on Facebook, Twitter and Instagram and would love you to follow me on these media. Thanks Carolyn
The omelette has become the meal l use when l need to make something quick for lunch, or we have arrived home late from sports training and l haven’t organised dinner. It is so easy to individualise an omelette as they can be filled with ingredients which each family member likes, or you can have it plain just as my young son does. I buy some nice free range eggs and keep them in the fridge. We go through a lot of eggs in our home so l don’t need to check the use by dates, but l always rotate the boxes of eggs in the fridge so l am using my oldest ones first. I like to fill my omelettes with lots of fresh ingredients such as spinach, snow peas, grated carrot, tomato and a meat of some kind which is usually free range chicken, tuna or salmon. I often add some pumpkin or chia seeds for added crunch and when cooked will sprinkle some Kapai Puku seed mix over the top.
When l make my omelettes l place some extra virgin olive oil into a hot pan and pour the beaten eggs into it. I like to use a small pan so that the omelette is as big as the pan as this gives a nice shape. If l use a big pan l give the pan a bit of a lift as the egg spreads to try and get a nice shape. As the egg is cooking l add the ingredients to half of the egg with foods such as spinach added last as l don’t want it to cook very much. When the egg looks cooked and firm l use a spatula to lift the plain side of the egg over the filling and press the top with the spatula. I let it cook for about another minute and then carefully lift with the spatula and place on a plate. I can quickly cook the five omelettes required to feed my family if l have all of the ingredients prepared before l start cooking. Omelettes can be eaten at any time of the day and can be added to with a nice salad or steamed vegetables. I don’t eat dairy but if you do, cheese can also be added to the omelette. It can be seasoned with some nice sea salt and ground black pepper. Enjoy!
If you have enjoyed this post please share with a friend. I am also on Facebook and Twitter. Thankyou Carolyn
A really sweet and satisfying pancake which could be topped with a different fruit such as strawberries. The toppings l have used compliment each other beautifully and this meal is very filling as the pancake is heavy and dense. This pancake utilises chick pea (besan) flour which l purchased after reading the wonderful book ‘Wheat Belly-Dr William Davis’.
Ingredients for the pancake:
1 cup of besan flour
1 cup of coconut flour
1 cup of LSA (keep this in the fridge)
2 small carrots (skin on, washed and grated)
1 small green apple (skin on, cored and grated)
4 free range eggs
1 teaspoon cinnamon
Mix all ingredients together in a bowl. Add enough water that the mixture looks moist. It is a heavy mix and therefore when you spoon it into the pan it needs to be shaped into a pancake with the back of the spoon. Cook in a pan with extra virgin olive oil until nice and crispy, then turn with a spatula. It will hold together well and the mix keeps in the fridge for several days. I like to make recipes that will last for a few days to decrease the workload as cooking everything from scratch is very labour intensive.
Place your pancake on a plate and top with a banana nicely sliced, some black chia seeds, a handful of activated walnuts and a nice drizzle of organic maple syrup. Delicious!
These pancakes are a taste sensation for someone who has been on a very restricted diet. In my past life l used to love food that had a cinnamon and sugar flavour and would often purchase an apple and cinnamon muffin if eating out. In an attempt to move away from having only berry based pancakes l have created these delicious apple, cinnamon and almond pancakes, drizzled in organic maple syrup and extra flaked almonds. I blended the mix well so everything was combined, but this recipe would also be nice with some chunkier bits of apple and almond in it which can be achieved with a shorter blending time. I was able to make these pancakes a good size as the mix held together well. This mix makes quite a few and will keep for a day or so in the fridge.
1/2 cup quinoa flakes
1/2 cup coconut flour
1/2 cup buckwheat flour
1/4 cup flaked almonds
1 heaped teaspoon cinnamon powder
1 small green apple chopped up with the skin on
2 cups of filtered water.
Place all ingredients in the blender with the wet ingredients going in first. Blend until you are happy with the mix.
Place half a teaspoon of organic coconut oil in the non-stick fry pan and place a few spoonfuls of mix into the pan and flatten slightly with the spoon as the mix is quite thick. Cook until quite brown before turning to help the pancake hold together, When cooked top with your favourite ingredients. I used organic maple syrup and extra flaked almonds. The smell in the kitchen as they are cooking is wonderful!
Live & eat mindfully. Gluten & dairy free recipes.