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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Mental and practical roadblocks people use to not have a green smoothie in their life.
It it scary to drink a green smoothie
I don’t want to drink vegetables, especially green ones
There are things in there l won’t like
I’ve never had a chia seed
I don’t have a blender
The ingredients are expensive
It will taste awful
I’d rather have a normal fruit smoothie
Do any of these sound familiar? They can all be overcome if you can think out side of your comfort zone. If you don’t have a blender they can be purchased very cheaply or you can borrow one, and if you grow your own green leafy vegetables that is another one crossed off the list.
Take the plunge and try a simple recipe for your first smoothie that is guaranteed to be delicious. You can even leave the chia seeds out.
Cos lettuce (fill up half the blender with this, but make sure it is well washed), one small banana, one navel orange, 1 tablespoon chia seeds (optional), some fresh mint and enough plain coconut water to give a good consistency to drink or you can eat it with a spoon.
A green smoothie is different to a green juice. A juice has most of the fibre removed and is much lighter to drink and digest. When l was very unwell last year l loved having a green juice as the nutrients were quickly and easily broken down and absorbed for use in the body, whereas a smoothie was too heavy for me and l just couldn’t digest them.
Part of the joy of drinking a green smoothie is that it is green!
A green smoothie can quickly turn a not so nice colour if you add certain ingredients to it such as raspberries, blueberries or blackberries. It could go a brown colour and will taste great, but won’t look so appetising.
Choosing your ingredients:
1. Start by picking your choice of greens. You can have just the one such as cos lettuce, kale, spinach or silverbeet or a mixture. Cos lettuce is so sweet and lovely and l love the smaller green spinach leaves.
2. What liquid are you going to have in your juice? I would advise either plain coconut water or filtered water.
3. Choose the fruit you are going to add. This could be banana, apple, peach, apricot, pear, mango, pineapple, orange and mandarin as examples. Citrus is wonderful as it will help your body absorb the iron from the greens.
4. Add a few interesting things to your smoothie. Limes and lemon’s with the skin on will give the smoothie a kick, while fresh ginger and herbs such as parsley and mint will help to enhance the flavour.
5. Add additional nutrients such as chia seeds, green powders or nuts.
A way to combine a green smoothie with a more colourful ingredients and still have it looking good is to have some fun putting it together as in the one below. Both the green and pink sections tasted wonderful, but when mixed together were a not so nice brown colour.
The green section is cos lettuce, banana, green apple and coconut water. The pink layer is strawberries, blueberries, acai berry powder, chia seeds, banana and coconut water. I make the green part first and pour it into two glasses and wash the blender, then make the pink part. The decorative pointy bits l do with a stainless steel straw and it looks nice to drink!
A smoothie can easily be a meal if you add in good sources of protein such as chia seeds and nuts. I drink them slowly as it is a lot of liquid going into the stomach all at once and adding the nuts and chia seeds make it a bit heavier and thicker as well as slowing down the digestion of the sugars in the drink. Sometimes l have a handful of nuts with the smoothie if it has a lot of fruit in it and this balances out the snack.
The best way to get started on your smoothie adventure is to fill up your fridge with lots of healthy fresh food. Here is a quick snapshot of my fridge as it looks most of the time.
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Live & eat mindfully. Gluten & dairy free recipes.