Baked eggs, spinach and ricotta in prosciutto cups

These make a delicious brunch and are perfect for lunch boxes.  My children enjoy them after an early morning swim squad or netball session and I love knowing I've got them in the fridge or freezer for an easy lunch.

Baked eggs, spinach and ricotta in prosciutto cups

Serves: 6

Ingredients

• 6 eggs

• 6 slices of prosciutto

• baby spinach

• ricotta

• chopped herbs - parsley, basil and oregano (or herbs of choice)

• sea salt and ground pepper, to taste

• muffin liners - optional but does help with cleaning up

method

1. Preheat oven to 200 degrees.

2. If using, line 6 muffin pans.

3. Cut each slice of Prosciutto in half and wrap into each cup to hold the egg mixture.

4. Put a few baby spinach leaves on top of the prosciutto

5. Crack in an egg to each muffin cup. Add a heaped teaspoon of ricotta.

6. Sprinkle with sea salt, pepper and chopped herbs.

7. Bake for 15-20 minutes until done.

Calories: 188 (792kJ) Fat: 12 Saturated fat: 5 Carbohydrates: 3 Sugar: 0 Sodium: 776 Protein: 19

Lamb with lentils, feta and mint

IMG_4519

Given the choice I am sure everyone in my family would be able to eat at least 4 or 5 lamb cutlets at a go.  However they are expensive and we just don't need to be eating such large amounts of protein at the expense of vegetables and pulses.  Lentils are a great way to balance out the proportion of meat to non-meat on your plate.  This is a delicious quick dinner and if you are having vegetarian guests you can increase the lentil salad size.  While you are prepping dinner you can add another tin of lentils and increase the quantities of tomatoes, cucumbers and feta and prepare a quick lentil salad for lunch the next day.

Lamb with lentils, feta and mint

Author:

rachel

Prep time:

10 mins

Cook time:

15 mins

Total time:

25 mins

Serves:

4

Ingredients

• 250g punnet cherry tomatoes

• 2 tab olive oil

• 12 kalamata olives, pitted

• 12 lamb cutlets, frenched

• 1 tablespoon chopped rosemary

• 400g can lentils, rinsed, drained

• 1 lebanese cucumber diced

• 1 tablespoon lemon juice

• 50g sheeps' milk feta, crumbled

• 2 tablespoons mint leaves

• 200g baby spinach

Instructions

1. Preheat the oven to 220C.

2. Toss tomatoes in 2 teaspoons oil, season and place on a baking tray. Roast for 15 minutes until soft.

3. Meanwhile, rub lamb with rosemary and 2 teaspoons oil. Season, then cook in a frypan over medium-high heat for 4 minutes or until browned. Turn and cook for a further 3 minutes for medium-rare, or until done to your liking.

4. Rest the lamb, covered loosely in foil, while you warm lentils in a small pan of simmering water for 5 minutes. Drain lentils and toss with diced cucumber, lemon juice and remaining tablespoon of oil. Season.

5. To serve, place baby spinach on platter, scatter lentils on top, top with slices of lamb and scatter with feta, tomatoes, olives and fresh mint.

Calories:

405 (1704 kJ)

Fat:

25

Saturated fat:

7

Carbohydrates:

13.7

Sodium:

382

Fiber:

6.3

Protein:

29

3.3.3077

Rosemary chicken with pesto pasta

My basil plant is looking very healthy at the moment and as soon as I brush past and smell it I immediately think of pesto.  A huge bowl of pasta topped with an oily pesto isn't a great dinner, but in his "15 minute meals" Jamie Oliver has a wonderful pesto pasta served with chicken and a wide variety of veggies which is a much better balance for dinner.  I have changed this recipe around a bit as I find in the 15 and 30 minute meals Jamie jumps all over the place and I need to cook in a more orderly fashion!  This is a meal that my children adore and I like to serve it the night before a cross country carnival or rugby comp.  I often add in some zucchini noodles along with the pasta. Green beans and spinach are a wonderful source of dietary fibre which help lower cholesterol and blood sugar levels and helps prevent bowel cancer, diabetes and heart disease.  Best of all fibre helps you feel fuller for longer, helping you manage your weight more easily.   Chicken breast, almonds and parmesan are all good sources of protein which keeps you feeling fuller for longer.

taken from Jamie Oliver's 15 minute meals

Rosemary chicken with pesto pasta

Adapted from Jamie Oliver 15 Minute Meals, Serves: 4-6

Ingredients

• 2x 200g skinless chicken breasts

• 1 tsp fennel seeds

• 2 sprigs of fresh rosemary

• 1 tbsp olive oil

• 4- 5 cloves of garlic

• punnet ripe cherry tomatoes

  Pasta & Pesto

• 250g green beans

• 1 big bunch of fresh basil

• 50g blanched almonds

• 50g parmesan cheese

• 2 tbsp extra virgin olive oil

• 1 lemon

• 1 clove of garlic

• 250g dried pasta, pappardelle is nice

• 200g baby spinach

METHOD

1. Put the basil leaves, almonds, parmesan, garlic, extra virgin olive oil and lemon juice into a food processor and blitz until smooth. You might need a spoonful of pasta cooking water (see step 5) to loosen.

2. Cut the chicken breast horizontally in half so that it is butterflied out. Season your chicken with salt, pepper, fennel seeds and rosemary leaves over greaseproof paper and then bash to flatten with a rolling pin. Put it in to the frying pan with your olive oil and the bashed, unpeeled garlic cloves. You will need to turn it after about 4 minutes and cook until golden.

3. Cook your pasta in a large saucepan according to packet directions. Trim your beans, and add them to the pasta for the last 5 minutes.

4. Halve your cherry tomatoes, add them to the chicken and shake the pan. Stir the spinach into your pasta pan and drain but reserve a little of the water.

5. Return everything to the pan, pour in your pesto and splash in the water until smooth and silky. Slice your chicken breasts in half and serve with the tomatoes on top.

Rachel is a university qualified Clinical Nutritionist based in Balmain.  She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers in person or online consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks. 

Creating your own food rules

I was reading this very interesting article about Food Rules and it made me think about how I was able to shift 10 kilograms of post baby weight with a mindset change about 5 years ago.

My rules are:

1.  Make an appointment for exercise.  Yes I would rather be meeting my friends for a coffee after school drop off but they know that's when I get my run or weights in.  It's an appointment in my diary that I prioritise.

2. Avoid wasting calories.  I think this is one of the reasons that the 5:2 diet and other intermittent fasting models work.  For me a weekday lunch where I am grabbing something quick on my own I make it a salad with protein or a salad packed wrap and protein.  I save beautiful sourdough bread, aged cheddar and ham off the bone for weekend lunches with my family.  This is similar to what Susie is mentioning about avoiding the cheap office birthday cake.

3.  I always make myself/pack something to eat for 3 or 4pm before I get really hungry. I grab a corn thin with ricotta and tomato, some almonds and grapes or some veggie sticks and humous.  If I do this I don't start hunting for food at 530pm and eating two dinners.

4.  I don't have packaged biscuits in the house (otherwise see point 3)

5.  I try to only have wine with company.  My husband is away a lot for work so I don't drink unless he is at home too.  I also skip wine at school P&F meetings and the like.  But not book group - when I'm having a nice night out with friends it is lovely to share a beautiful bottle of wine.

One of the subjects that I'm studying at uni this term is Food Behaviour, I am finding it fascinating so far.

Chicken, barley and lentil soup

This soup needs to be cooked when you have a bit of time on your hands as it takes about an hour to put together but you can just taste how nourishing it is.  I cooked it on a hot summer day in Sydney that had started off with a cool, overcast morning, can't wait to enjoy it on a cold winter's day.  This soup was based on a recipe by Jane Strode.

lentil

Chicken, barley and lentil soup

Author:

rachel

Prep time:

15 mins

Cook time:

1 hour

Total time:

1 hour 15 mins

Serves:

4

Ingredients

• ⅓ cup (80ml) olive oil

• 2 brown onions, finely sliced

• 6 cloves garlic, finely sliced

• 1 cup pearl barley

• 1.5L chicken stock

• 1 cup French green (puy) lentils

• 6 dried bay leaves

• 20 sprigs thyme

• 4 chicken thigh fillets, sliced

• 2 handfuls baby spinach

Instructions

1. Sear the chicken until browned all over for about 5 minutes. Remove chicken and set aside. Place oil, onions and garlic in a large saucepan over medium heat. Season with pepper and cook until soft and starting to colour, about 20mins.

2. Add barley and stock, bring to a simmer and cook a further 10mins. Add lentils, bay leaves and thyme; cook a further 20mins or until lentils and barley are tender. Add chicken and season with salt. Cook a further 5mins or until chicken is just cooked through.

3. To serve, warm soup over medium heat, add spinach and cook until just wilted. Garnish with a dollop of pesto (see note).

4. TIP:

5. Place leftover soup in small zip-lock bags and freeze – the single serves are convenient for work lunches or a quick dinner. Add extra spinach and pesto just before serving. Will keep for up to 6 weeks.

Notes

To make pesto, place 1 cup basil leaves,  ½ cup pine nuts, ¼ cup grated parmesan and 2 cloves garlic in a food processor and blend to a smooth paste. Gradually add 1/4 cup (70ml) extra virgin olive oil, processing to combine. Place in a clean container, cover with a little extra oil and refrigerate. Will keep for up to 4 weeks.[br]Prep: 20mins. Cooking: 1hr 5mins. Makes 2L.

3.2.2929

Teriyaki salmon with soba noodles and greens

My children are really not great fish lovers, to get them to eat fish I need to come up with a sauce that disguises the flavour somewhat.  We all love teriyaki flavour and the fish is delicious served with soba noodles made from buckwheat flour.  Salmon is high in healthy long chain omega-3s essential fatty acids that are needed for heart and brain health.  The body can't make essential fatty acids so you have to eat them, I try to serve fish a couple of times a week. Be careful when you buy mirin, a lot of brands are full of high fructose corn syrup - I found the spiral brand doesn't contain HFCS.

https://www.flickr.com/photos/shutterbean/4642551334

Teriyaki salmon with soba noodles and greens

Serves: 4

INGREDIENTS

• 2 tbsp tamari or salt reduced soy sauce

• 2 tbsp sake

• 1 tbsp mirin

• 4 salmon fillets (about 120g each)

• 2 tsp olive oil

• greens of your choice, I like a mixture of asparagus, sugar snap peas and broccollini

• 270 g packet soba noodles

• 2 greens onions sliced on the diagonal

METHOD

1. Combine the tamari, sake and mirin in a small saucepan and bring to the boil for a minute or so. Set aside to cool for 10 minutes

2. Place the salmon in a glass or ceramic bowl. Pour over soy mixture and turn to coat. Cover with plastic wrap and place in the fridge for 30 minutes to marinate.

3. Heat the olive oil in a large frying pan over medium-high heat. Drain salmon from marinade, reserving marinade. Add salmon and cook for 2-3 minutes each side or until cooked to your liking. Transfer to a plate.

4. Stir fry mixed greens for 2 minutes or until just tender. Add reserved marinade and bring to the boil for 1 minute. Remove from heat.

5. Meanwhile, cook noodles following packet directions. Drain. Divide noodles among serving bowls. Top with veggie mixture and salmon. Sprinkle with green onions and serve immediately.

Lemon - raspberry lunchbox muffins

I love to make a bunch of these on a Sunday afternoon and freeze in snap lock bags to pop in the kids' lunches.  Did you know you can usually modify your standard muffin or cake recipe by reducing the amount of sugar or butter by about half?   The only change you will notice is that the muffin goes stale quicker, which is why I freeze them.  I've been enjoying using wholemeal spelt flour (available from the supermarket), it  has a higher amino acid profile then regular wheat flours, it’s also high in fibre with a low GI for sustained energy.

healthy Lemon raspberry lunchbox muffins

Ingredients

• 300g plain wholemeal or spelt flour

• 3 teaspoons baking powder

• 90g raw sugar

• 2 tablespoons honey or maple syrup

• 1 egg

• zest and juice of 1 lemon

• 220ml buttermilk (if you don't have butter milk use 1/2 cup plain yoghurt and fill up with milk to 220ml)

• 80ml olive or macadamia oil

• 1 teaspoon vanilla extract

• 160g frozen (not thawed) raspberries

method

1. Preheat oven to 180 C/160 C fan-forced/gas mark 3.

2. Mix the flour, baking powder, lemon zest and sugar in a large bowl.

3. In a separate bowl, mix the lemon juice, honey, egg, buttermilk, oil, vanilla and honey until combined. Don't worry if it curdles!

4. Pour the wet ingredients into the dry ingredients and mix until just combined – don’t overmix.

5. Gently stir through the raspberries

6. Spoon the mixture into 12 1/2 cup capacity muffin tins lined with paper or silicon cases.

7. Bake for 25 minutes or until cooked. A skewer should come out clean.

   Variations - replace the lemon with orange and add 1 tablespoon poppy seeds

Have you been thinking for a while that you would love to find out more about your gut health or why your weight won’t shift no matter what you do? Or maybe you just want to feel less bloated, have more energy and understand what food you are meant to be eating?

I’m offering a free 15 minute call to work out a nutrition action plan to get you feeling your best. There are no commitments just a friendly chat so we can work out if I’m the right person to help you reach your health goals.

Rachel is a university qualified Clinical Nutritionist based in Balmain.  She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private on line or in person consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks. 

Lamb cutlets with chili and black olives

Today I thought I'd share another gorgeous Nigella recipe from her Express Kitchen cookbook.  I marinate these in 2 bags, one with chili for the adults and one without for the kids.

Lamb cutlets with chili and black olives

Author: rachel

Ingredients

• 12 lamb cutlets

• 1 x 15ml tablespoons olive oil, plus 2 tablespoons for frying

• 3 cloves garlic, peeled and sliced

• 1 teaspoon dried chilli flakes

• 1 teaspoon dried oregano

• Zest and juice of 1 small lemon

• 1 teaspoon Maldon salt or 1/2 teaspoon table salt

• 15 black olives, pitted and sliced

• 1 long red chilli, deseeded and finely chopped (optional)

Instructions

1. Layer the lamb chops between clingfilm and flatten gently with a rolling pin or mallet. Unwrap and place the chops in a large dish, so that they all fit in a single layer.

2. Pour the 4 tablespoons of oil over the chops and add the sliced garlic, chilli flakes, oregano, lemon zest and juice. Sprinkle with the salt and the olives, then turn the rib chops in the marinade so that both sides are coated.

3. Cover and leave the lamb to marinate for 20 minutes at room temperature.

4. Heat the 2 tablespoons of oil in a large heavy-based frying pan, and add the chops, scraping off the marinade before you put them in the pan. (Reserve the marinade.) Fry them for a couple of minutes a side on quite a high heat so that they take on some colour.

5. Turn the heat down to medium and pour the reserved marinade into the pan over the now coloured chops. Add 2 tablespoons or so of water and cook for about 5 minutes for rare cutlets or a little longer if you like your lamb well done (this will also depend on the thickness of the chops).

6. Transfer the chops to a serving plate, pour over the juices from the pan and sprinkle with the chopped red chilli, should you feel like enhancing the dried chilli with the pep of fresh.

3.5.3208

NIgella's moonblush tomatoes

Here's a Nigella Lawson recipe that I use to turn supermarket tomatoes into gorgeous tomatoes.  I love to serve them on some salad leaves with slices of chevre and a few basil leaves.  Or delicious on the side of some grilled fish.  They take no time to prepare but it's best to make them the day before (or the morning before) you plan to eat them.  However I've had great results just from 30 minutes in the oven rather than overnight.

Ingredients

• 500g (about 24) on-the-vine cherry or other baby tomatoes

• 2 teaspoons Maldon salt or 1 teaspoon table salt

• 1/4 teaspoon sugar

• 1 teaspoon dried thyme

• 1 x 15ml tablespoons olive oil

METHOD

1. Preheat the oven to 220°C/gas mark 7.

2. Cut the tomatoes in half and sit them cut side up in an ovenproof dish. Sprinkle with the salt, sugar, thyme and olive oil.

3. Put them in the oven, and immediately turn it off. Leave the tomatoes in the oven overnight or for a day without opening the door.

Protein and iron for fussy kids

Some kids are just not that keen on meat.  Don't panic!  However you need to be careful that they get good quality protein.  Protein supplies your child with amino acids, essential chemicals which are the body’s building blocks. Whilst all animal proteins including egg and dairy products provide a high quality protein containing all the essential amino acids, cereals and vegetable proteins (e.g. peas, beans, lentils, and nuts and seeds) have a lower quality.

To provide a complete vegetarian protein you need to combine cereal and vegetable proteins like pasta, bread, rice and lentils with a small amount of dairy or eggs.  Or you can combine two vegetable protein food groups.  Soya and quinoa are the only plant-based food that contain all the amino acids.  Here are some examples of good combinations:

• Peanut butter sandwiches

• Baked potato with cheese and milk

• Lentil and vegetables with cheese

• Pasta with cheese sauce

• Baked beans on toast

• Rice and lentils.

Another issue faced by fussy non meat eaters are iron deficiency, which is the commonest nutritional deficiency in the Western world.  There are a few types of iron, the best source is found in meat and is easily absorbed by the body, plant food sources are more difficult to absorb, and lastly a third type added by manufacturers to foods such as breakfast cereals is absorbed less well.

When my children were little the issue was less about the taste of meat but the energy required to chew it!  I found mince meat the best solution - bolognese sauce with pasta and "non chilli" chilli con carne (see Taco Tuesdays).

Good source of iron for non meat eating kids: • Fortified breakfast cereals. • Egg yolk. • Wholemeal bread. • Dark green vegetables e.g. spinach and cabbage. • Beans and lentils. • Dried fruit e.g. apricot, prunes, peaches, raisins.

The best way for the body to absorb the iron is to serve it with a vitamin C rich food, like capsicum or a small glass of orange juice.

White bean puree - a mashed potato substitute

This is a very easy to make white bean puree which the whole family enjoys.  We have it with quickly cooked steaks and grilled asparagus.  It works as a mashed potato substitute and I am always happy to find ways  to use more legumes.

White bean puree - a mashed potato substitute

Serves:

2 (generous)

Ingredients

• 1 can cannelini beans (I always use the italian ones - they seem softer and also don't contain additives)

• 1 clove garlic

• 1/3 cup chicken stock

• 1 slice lemon rind

Method

1. Simmer the beans,garlic and lemon rind in the stock for about 5 mins.

2. Remove the lemon rind and puree with a stick blender. Once blended add 1/2 tab olive oil and quickly whiz again.

Cauliflower 'rice'

If you've overindulged on the bread, cheese, wine or chocolates on the weekend, why not have a lower-carb day and add some extra vegetables to your plate.  The marvellous Jane Kennedy came up with cauliflower rice in her book "cooking without the boombah".  I was extremely dubious about it, but served with something saucey you really don't miss the rice.  For the kids I mix in the cauliflower rice with their basmati. Cauliflower is a member of the cruciferous family, like broccoli.  It contains sulforaphane, an anti-cancer compound.

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Cauliflower 'rice'

Author:

rachel

Serves:

2

Ingredients

Instructions

1. Take half a head of cauliflower. Break into florets and place into a microwave dish with a lid. Don’t add water. Turn on high for (approx) 4 minutes. Whizz the cauliflower with a Bamix or food processor until it resembles cous cous. It should be light and ‘fluffy’, not mushy.

2. The ‘rice’ soaks up the juices and flavours of whatever dish you’re serving….without the added calories.

3.2.2929

Italian country soup

This soup is based on a Bridgette Hafner recipe which I have added more veggies to.  I usually double the recipe as it freezes well and is great for tired children.  If you are vegetarian you could omit the pancetta. Cannellini beans are a great source of protein and fibre.  If you are a fan of having a "meat free Monday" this is a great recipe to make.  The original recipe used dried beans which were soaked overnight and added earlier in the recipe - I have tried it both ways and we like the tinned beans more.

photocredit https://www.flickr.com/photos/38467745@N02/

Serves 6

INGREDIENTS

• 2 leeks, washed and sliced

• 100g flat pancetta, thinly sliced (optional)

• 2 carrots, diced

• 2 zucchini, diced

• 2 sticks celery, diced

• 2 garlic cloves, sliced

• 1 tbsp olive oil

• 1 small potato, peeled and chopped into small dice

• Sprinkle of dried oregano

• 2 tins of cannellini beans

• Splash of white wine

  1 tin Italian tomatoes, roughly chopped

• 4 cups water or chicken stock

• Salt and pepper

• 1 sprig rosemary

• Small handful of risoni (dried pasta shaped like rice) or small pasta shapes or broken fettuccine

• Two or three generous handfuls of baby spinach or kale

• Parmesan cheese, grated

• extra virgin olive oil, to serve

METHOD

1. In a heavy-based pot, gently cook the leeks, carrot, zucchini, celery, pancetta and garlic in the olive oil until softened and lightly golden. Add the potato and cook for a couple of minutes. Add the oregano, white wine, tomatoes and water or stock, season with salt and pepper and add rosemary.

2. Bring to the boil, skim the surface and simmer for 40-50 minutes or until the vegetables are soft. Add the drained and rinsed breans, risoni and, if the soup has become a little thick, more water. Cook for a further 10 minutes. Add the baby spinach or kale.

3. Serve with a sprinkle of freshly grated parmesan cheese and a dash of extra virgin olive oil.

Calories:286  Fat:7g Carbs:41g Fibre:8g Protein:13g

Lower carb hamburger

This is a great easy meal that the children love.  The burger recipe comes from Nigella, although I've altered the quantities a little.  I was a bit dubious about whether or not the burgers would stick together, but they work just fine.  To lower the calories for me, I use a Michelle Bridges trick, which is to serve the burger on 1/2 a roll and hollow out the middle and fill it up with salad.  The kids, and my husband get a full bun, plus salad.

for 5 burgers, which is dinner for 4 and then a quick lunch for the next day

Ingredients

• 500g extra lean minced beef

• 2 tablespoon caramelised onions (I use Beerenberg)

• 3 teaspoons buttermilk or natural yoghurt

• 3 teaspoons salt reduced soy-sauce or tamari

• 3 teaspoons BBQ or Worcestershire sauce

• pepper

• olive oil spray

• small wholemeal burger buns (in Australia, cape seed rolls from Baker's delight are delicious)

• baby spinach

• tomato sliced

METHOD

1. Mix the minced beef with onions, buttermilk, soy and BBQ sauce. Season with pepper and divide into 5 portions. Shape by hand into burgers. I like to put them in the fridge for half an hour to firm up.

2. Lightly spray a non-stick frypan and heat on medium. Cook the patties for 5 minutes a side until browned and cooked through.

3. Toast the bun halves, line each bun with baby spinach leaves. Top with a patty and tomato.

4. Did you notice there are no fries on the side? You can have extra salad though!

5. I like to cook an extra patty for lunch the next day, to serve on a mountain bread wrap with relish, salad and tomato.

Serving size:

1 burger and bun

Calories:

319 (1342 kJ) Fat:7g  Saturated fat:2.4g Carbohydrates:30g Sugar:3.7g Sodium:677 Fiber:4g Protein:31g