Broccoli, Kale & Sundried Tomato Frittata

I LOVE frittatas. Mostly because I adore eggs (they’re an incredibly nutrient-dense food) but there’s a host of other reasons…

Frittatas are so. damned. easy. to make. You can put an amazing array of stuff in them (which in turn further inflates their nutritional value) and even better, they can be eaten cold as a healthy snack on-the-run. (They even freeze well …. even though I’ve never tried… coz I eat ’em too quickly!) Apart from the baking time, they’re pretty quick to prep.

I needed to harvest my very healthy kale plant a few days ago, and knowing that I could fit a LOT of leafy greens into a frittata, there was no question about what I’d be making. I had a fair bit of broccoli lolling about in the fridge too so grabbed that, but knew I’d need some ‘punchier’ flavour …so I pulled out the sundried tomatoes. And my addiction to turmeric (more specifically its nutritional powers) has reached the point where virtually every egg dish I make features it. This explains the ridiculously intense yellow colouring:Food Fervour

I used the following ingredients:
125gm broccoli florets, 100gm finely chopped kale leaves (if you find kale too strong in flavour you could easily substitute with spinach) 40gm finely chopped sundried tomatoes, 6 eggs, 1 (heaped!) tablespoon of freshly grated turmeric (you could use the powdered stuff, and less of it, if you’re not as fanatical about it as I) salt & black pepper (important inclusion to help your body receive turmeric’s power) 40gm grated cheddar (or parmesan if you prefer) plus extra for topping.

Super simple instructions:

Pre-heat the oven to 180ºC, grease (I use EVOO, that is extra virgin olive oil) and line a shallow baking dish with baking paper, set aside.

First you’ll need to steam your broccoli & kale. The broccoli will take only slightly longer than the kale, so place a steamer in a medium-large saucepan (unless you have another method of doing this – I have a Thermomix – yay for me!) with about one centimetre of water. Whack on the lid and as soon as it comes to the boil, pop in the broccoli. It should only take 3-4 minutes, tops. Haul it out, set it aside, and then throw in all the kale. This should only take about 2 minutes. You just want it to wilt. (Thermies, fill the bowl to the blades, pop the broccoli in the basket and cook 6 minutes Varoma, speed 1-1½. When done, set the broccoli aside, put the kale in the basket and cook for another 2-3 minutes, same temp & speed.)

The broccoli can be laid in the bottom of the baking dish immediately. Then you need to squeeze excess fluid from the kale. You could do this by hand (clean hands of course!) but I use paper towel so that I don’t lose any of the green to my fingers.

Next up, simply beat the eggs with the turmeric, salt and pepper. (Thermies: 5 seconds or so at Speed 5) then pop the kale, sun-dried tomatoes and grated cheese in and mix thoroughly (by hand… you don’t want to pulverise the veggies!)

Now, I opted to spoon the solids (the kale, tomato & cheese) into the baking dish, to fill in the gaps between the broccoli florets … I guarantee if you try to pour the whole mix out you’ll end up with a pile of vege in one spot! Call me OCD, but I’m fairly sure it’ll cook better if the liquids & solids are evenly distributed. I dribbled the remaining egg mix evenly throughout the dish as well.

Food FervourThe final step is to grate however much extra cheese you want, over the top of the entire dish then whack it in the oven for 30-40 minutes (just check it at the half hour mark: when it appears quite solid in the middle, it should be ready).

Unless your knife is very sharp, I’d let it cool a bit before slicing it into pieces. And I dare you NOT to eat any when you do this… 😉

Roasted Lamb Steak, Brussel Sprouts & Broccoli

I saw – somewhere – a picture of oven roasted brussel spouts the other day and I couldn’t get it out of my head. Even though we didn’t eat these fellas often as kids, I’ve never really hated them unlike the majority of people on the planet. So when I saw a bag of organic brussels at the markets on Saturday morning, it was ON!

I’m envisioning heaps of olive oil & garlic. Then I see broccoli in the mix. This is getting good! I bought some fresh grass fed lamb steaks at the markets as well, and since (er, excuse the candidness) it’s getting close to ‘that time of month’ I really feel like a good dose of haem iron.

So, here’s my dinner adventure for tonight:

Food FervourI used 3 ( yes 3!) garlic cloves, 1 tablespoon Worcestershire sauce, extra virgin olive oil (EVOO) 2 teaspoons fresh lemon juice, (approx) 100gms grass fed lamb steak, 1 small carrot, 7-8 brussel sprouts, 4-5 broccoli florets.

Preheat the oven to 200ºC

Finely chop 1 garlic clove, add 1 tblspn Worcestershire sauce, 1 teaspn EVOO & 1 squeeze (approx 1 tspn) lemon juice, mix then marinade your lamb steak (approx 100gm) for at least 10 mins…

Quarter (lengthwise) 1 small carrot then, adding 1 tablespoon EVOO, 1 finely chopped garlic clove and salt to a (preferably glass) baking dish, throw in the brussel sprouts, and rub with the garlic, oil & salt mix. Do same for the carrot quarters.

Next, pop a small frypan on the stove, on high heat. Meanwhile prepare (slice) your broccoli florets. A drop of EVOO (about 1 teaspoon) will tell you when the frypan is hot, then you want to pop in your lamb… and I’m talkin’ 20 seconds tops…. turn it over, another maximum of 20 seconds then pull it off the heat. Unless prefer your meat a little more ‘rare’ (in which case just allow it to ‘rest’) add it to the baking dish with the veggies and pop it in the oven. Set your timer for 5 minutes.Food Fervour

Drizzle oil over your broccoli florets, squeeze some more lemon over then then massage the lot through. (Did I mention you should have washed your hands before you started cooking?!) When the 5 minute timer sounds, add the broccoli (& the meat, if you haven’t already) to the baking dish, turn the carrots/brussels if you wish, and reset the timer for 15 minutes. If you can remember, try to turn everything at about 7-8 minute mark. (I usually do this by deliberately setting my timer for 7 or 8 minutes… no forgetting then!)

When the timer sounds for the last time, it’s time to serve and enjoy. I think what made the dish for me was the sweetness of the Worcestershire and the wonderful tang of the lemon. Deeelish!

 

 

Mushroom, Broccoli & Kale Quinoa

I love one pot recipes …they’re (usually) ridiculously easy and best of all, there’s minimal cleaning up! Being pushed for time to cook my evening meal this afternoon, there was an even better reason to take this ‘short cut’.

Since my kale plant was in need of harvesting I searched for kale recipes, with quinoa. I was pretty lucky to come across a vegan recipe that included broccoli as well, first go. But because the recipe asked for cauliflower – which I didn’t have – I was going to have to make some changes. What a surprise!

While it easily satisfied me for a main meal, I reckon it would work well as a side dish, if you’re looking for something substantial (or ‘hearty’).Food Fervour

You’ll need: 1 cup quinoa (pre-soaked or well rinsed) 1 finely chopped onion, 1 finely chopped garlic clove, extra virgin olive oil (EVOO), 1 tablespoon curry powder/paste (I used a massaman paste) 130gms (approx 6 large) sliced mushrooms, 2 cups (500mls) vegetable stock, 200gm broccoli florets, 40gm finely chopped/shredded kale

Warm the EVOO in a large saucepan, over a medium heat. Add the onion and garlic and cook for 2-3 minutes. Mix in the curry powder or paste next and cook for another minute, until fragrant. Finally add the mushrooms and cook for another 2-3 minutes.

Pop the quinoa into the mix and stir well to coat, then add the stock. Bring it to a boil then drop the heat immediately back to a medium temperature. Let it simmer away (occasionally stirring to prevent anything sticking to the base of the pan) for 13-15 minutes.

Mix in the broccoli and kale, then cover and cook for a further 2-3 minutes. Remove the cover to steam off any excess liquid if necessary (stirring occasionally) otherwise, serve it right up immediately and enjoy!Food Fervour

I have to admit, I didn’t find the curry flavour very strong at all so I had no qualms about sprinkling some nutritional yeast over the top… To. Die. For!

 

 

Black Beans & Quinoa ‘Casserole’

I’ve got a ‘thing’ for black beans lately. Maybe it’s simply because they seem to be in vogue at the moment, but what I keep thinking of is their colour: it’s almost a nutritional fact that the richest, deepest coloured plant foods seem to be the most nutrient dense. Also known as turtle beans, they’re a ridiculously good source of protein, fibre, some vitamins & minerals. So I have a very large jar of them in my pantry. Because I don’t buy tinned products, I don’t even know if you can get these fellas pre-cooked in Australian supermarkets; I mean, I’ve never looked. I prefer to DIY. Y’know, prepare ‘from scratch’.Food Fervour

Because they’re a relatively new to my repertoire, I’m not quite sure what to do with them. Mexican predominantly comes to mind when I’m pondering what to make, but I often just throw them into salads as well. This time however, I wanted warm comfort food …and quinoa. I’d noticed a few black-bean-and-quinoa recipes floating around the net in the past, so I was confident I’d find something I wanted. And I did: three recipes, all quite similar… so I literally flipped between windows/tabs during the cook.

Having previously soaked, then slow cooked (overnight) the black beans, they were now ready to go. (Unfortunately I can’t recall the dry weight I began with, however I was lucky enough to have the exact quantity required for the recipe(s!) ….250gms.

This makes an absolute tonne, so as a single person I got about 4-5 meals out of it… and it tastes great cold so you don’t need to reheat it every time you want some. I should imagine it would freeze well too if you’d prefer to do that.

The ingredients I used were as follows:
a good dollop of EVOO, 1 diced onion, 1-2 finely chopped garlic cloves, ¾ cup (well) rinsed quinoa, 1 teaspoon cumin, ½ teaspoon chili powder, 1½ cups vege stock, black pepper & salt to taste, corn kernels (I used frozen) 250gm pre-soaked & cooked black beans, 200gm baby spinach.

In a large saucepan (over medium heat) add the oil then the onion and garlic, cooking for about 3 minutes or until the onion softens.

Add the quinoa, blending with the oil, onion & garlic, then add the cumin, chili powder, vegetable stock and black pepper. Give it a mix, increase the heat and once it has come to a boil, drop the heat back to low, pop on the lid and let it simmer for 20 minutes. Give it an occasional stir (mainly to loosen anything sticking to the saucepan base).

Finally, add the corn, beans and baby spinach, stirring gently then covering again for about 5-10 minutes …however long it takes to warm the beans, wilt the spinach and thaw the corn (if using frozen, like me).

Food FervourTo serve, use your imagination! You could easily just hoe in as it is, but I like to add more nutrients, so I went with a ‘warm salad’ theme and topped my serve with chopped avocado, fresh chopped tomato and crumbled feta. For a Mexican feel you could substitute my idea with (home made!) guacamole, (homemade!) tomato salsa and grated cheese ….as well as bit of sour cream (oooh! I just realised this would make a delicious vegetarian nachos topping!)

The next day I ate a serve cold, topped with freshly steamed broccoli, more feta (!) and a boiled egg for extra protein (pictured above). Go crazy …and don’t forget to let me know what you create. 😉

 

Blueberry Broccoli Leaf Smoothie

I have to admit that my broccoli plants here at home are a little bit of a disappointment. They haven’t really ‘performed’ yet – I’m still waiting for a ‘crop’. Sure, a few florets have popped up here and there, but they’re hardly enough for one meal.

So in the meantime, I’m culling the foliage (…um, also because I’m fighting a seemingly never-ending battle with aphids…) and rather than discard these nutrient dense leaves I try to find ways to get them into my body. Most people wouldn’t consider using broccoli leaves, but they are actually quite healthful: think kale. They’re very similar in texture (they actually belong to the same plant family – Brassica) …and like kale, one of the easiest ways to consume them quickly is to break ’em down in a blender.Food Fervour

Unable to find any exciting smoothie recipes that specifically included broccoli leaves, I ended up tweaking one I found on the site Pop Sugar, that asked for the vegetable itself. (Take a look here if you’re curious.) I substituted blueberries for the strawberries and completely forgot about adding yoghurt …but I think that was a blessing in disguise. The kicker was the peanut butter: I’ve never used it in a smoothie before, but …wow. I totally think it made this drink. One hundred percent.

Besides your trusty blender, you’ll need 1 frozen banana (chopped into chunks) 2 heaped teaspoons of peanut butter, ½ cup frozen blueberries and about 8 broccoli leaves (I used more because mine varied in size).

Throw it all in the blender with at least 1 cup of cold water (I added more after the first mix) then guzzle with glee.

It did occur to me that those with peanut/nut allergies could try substituting with tahini but having a much stronger flavour, I’m not sure if it would end up as tasty. If anyone decides to give it a go however, please let me know what happens!

Quick Chicken Mushroom Stew

I LOVE a quick meal. Usually I’ll spend more time on Google looking for a recipe (to adapt!) than I’ll end up spending on the actual cooking process.

Last night I had two boneless chicken thighs to thawed and knowing my button mushies were only days away from turning funky, I searched “chicken mushroom recipes” and found a great, easy recipe on BBC Good Food (here’s the link to the original recipe).Food Fervour

Because I didn’t have all the required ingredients, and because I prefer a higher vegetable content in my meals anyway, I made some changes. (What’s new?!) I used the following:

2 (large) boneless diced chicken thighs, about 1 heaped tablespoon of cornflour, 1-2 tablespoons coconut oil, about 1 heaped tablespoon diced bacon, 1-1½ cups roughly chopped button mushrooms, 250mls chicken stock, approximately 1 tablespoon rice wine vinegar, 1 large chopped shallot, 1-1½ cups broccoli florets, 1 large thickly chopped zucchini.

While half of the coconut oil heats up in the frypan (over medium heat) coat the chicken in the cornflour. (You can do this one of two ways: the sustainable but messy method is to put them together in a bowl and use your hands to coat the chicken, or you could pop the meat & flour in a plastic bag, seal it, then jiggle the contents around until the job is done. I only chose the latter this time around because I had a plastic (food) bag I was about to dispose of.) Chuck the contents in the frypan and cook until the chicken is sealed and browned. Remove from the pan.

Add the rest of the coconut oil, the bacon and the mushrooms and cook, stirring, until the mushrooms soften. Pour in the stock and vinegar, scraping any cornflour from the frypan base and mix it through the liquid (the meagre amount of cornflour used in this recipe means the stew won’t be ‘thick’ in texture). Bring the chicken back to the mix and cook for about 10 minutes, stirring occasionally. Add the shallot, broccoli & zucchini and cook until the broccoli has turned a brilliant green (brighter than it was when raw) – no more than 5 minutes or you risk overcooking the greens. And that’s just no good!

Serve immediately, seasoning if you wish. This will feed two not-so-hungry people but I imagine it would satisfy the ravenous if served over rice. Because I felt like being ‘starchy-carb-free’ at the time, I managed to inhale the entire dish …by going back for seconds 😉 Umah!

 

Red Lentil & Veggie Curry

This is one of my fall-backs. You know: one of those recipes that is quick & failsafe and you know it’s full of goodness. It’s a slightly adapted version of a soup recipe I found in a Women’s Weekly cookbook I snapped years ago, because of its title:food fervour

All I’ve done is reduce the fluid ingredients to ‘thicken’ the soup to a curry consistency. Too. Easy.

To make this delish meal you will need the following:

1 teaspoon coconut oil, 2 tablespoons red curry paste, 400gm passata (or can of crushed tomatoes if you prefer) 2 cups chicken (or veggie) stock, 1 large diced carrot, 2 finely chopped celery stalks, ¾ cup (washed) red lentils, 2 cups broccoli &/or cauliflower florets, 1 large chopped zucchini, handful of roughly chopped snow peas, ⅓ cup (80ml) coconut cream, 2 tablespoons fresh coriander

Method:

Melt the coconut oil in a very large saucepan, then add the curry paste, stirring for about 1 minute. Add the passata/tomatoes, stock, carrot and celery, bringing to a boil before reducing to simmer for about 5 minutes.

Add the lentils (& cauliflower if using), cover and simmer for about 10 minutes. Add the remaining vegetables (broccoli, zucchini & snow peas) mixing well and leave to simmer again, covered, for 5-10 minutes (depending upon how ‘al dente’ you prefer your vege). Stir the coconut cream and coriander through just before serving. food fervour

I love this with or without rice and can even gulp it down cold from the fridge when I’m in a hurry. It makes at least 4 meals for me… and I’m a pretty big eater!

If you have a bit of a clue about curries, I’d encourage you to experiment with the vegetables. My attitude regarding them is “The More, The Better” 😉

Healthy Fried Brown Rice

Fried Rice rarely features in my diet, and you wouldn’t catch me dead buying it from a takeaway joint. But on the odd occasion, when I’m not so fussed about consuming a decent amount of starchy carbs… like tonight, after a couple of drinks with some girlfriends… I may be inclined to cook some up as an alternative to takeaway; a ‘healthy junk food’ option.

With some pre-cooked brown rice already in the fridge, this was a pretty easy cook-up for a slightly inebriated person. There’s a fair bit of variety in fried rice recipes but they pretty much all consist of rice, veggies and some protein, seasoned with ketcap manis (a thick, sweet soy sauce). So I happily pulled out almost every vegetable in the fridge, some eggs & bacon, garlic, ginger and a little turmeric to boot. Because of its sugar content however, ketcap manis doesn’t feature in my pantry, so I use Tamari (a wheat-free soy sauce) instead and hardly notice the difference.food fervour

The following makes 2 serves: 1-2 tablespoons coconut oil for frying, 2 lightly beaten eggs, 1 small carrot (diced) 1 finely chopped garlic clove, 1 teaspoon fresh grated ginger, 8 chopped mushrooms, 1 heaped tablespoon finely diced bacon, ½ teaspoon fresh grated turmeric, ¼ red capsicum (diced), 1-1½ cups cooked brown rice, 2-3 tablespoons Tamari (or to taste) 8 thinly sliced snowpeas, ¼ cup shredded red cabbage, ¼ cup broccoli florets, 1 large shallot (thinly sliced)

Firstly cook the ‘omelette’ by adding the beaten eggs to some of the oil in a frypan over a medium-low heat for approximately 2-3 minutes (until just set). Remove from the pan and set aside. Increase the heat to medium, add some more oil, the carrot, garlic & ginger, and cook for about 2 minutes, stirring. Add the mushrooms & bacon (more oil if needed at this stage) and cook until the mushrooms have softened. Add the turmeric and capsicum next, stirring for another minute before adding the rice, Tamari, snow peas, cabbage & broccoli. Stir fry for another 3 minutes, then roughly chop up the reserved omelette, adding it with the sliced shallot for another minute. Serve immediately.

Experiment with your ingredients. If you’re unsure what to use, Google a few recipes for ideas. You almost can’t go wrong!

 

Quick Warm Salad with Avocado & Sautéed Bacon

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I wanted avocado but I wanted something warm. And of course I wanted a variety of veggies. But what protein?

I’m over throwing feta into everything. And then I remembered I had bacon in the freezer. Now I rarely touch cured meats because of the nitrates in them, but I always have some chopped up and stored in the freezer for the (very) rare occasion I feel like fried rice. Or a soup…or something. Like Matriciana.

Not that I’m into pasta either (especially since I went gluten free, and beyond that, choosing to avoid processed foods) but I know of that dish and know that bacon and chilli go well together. Oh, look at that! There’s some chillis in the freezer too, right under the bacon! With the frozen ginger and turmeric. “Right!” I think, “this will show you, Head Cold.”

Chilli likes broccoli too. And so do I. So it was all too simple.

food fervourI threw a de-seeded red chilli, a clove of garlic, a piece of turmeric and a piece of garlic in the Thermomix and chopped them up, then added the bacon and about 20gms olive oil and sautéed all that for 5 minutes. Meanwhile, I filled up & turned on the kettle, chopped up some broccoli and snow peas, then blanched them in a saucepan with the kettle’s boiling contents. I dissected and scooped out my avocado halves, chopped up some cherry tomatoes & a shallot, then drained the broccoli & snow peas and threw them on top of the rocket bed. I placed the avocado halves in the centre and scattered the cherry tomatoes around. The sautéed bacon & spices smothered the avocado and I sprinkled the shallots over the top. A decent hand-squeeze of half a bush lemon finished it off.

It took me less than 15 minutes to make, it tasted great and guess what? My nose has stopped running 🙂

Chicken Massaman

So I had a few chicken tenderloins left in the fridge that HAD to be used, and I realised I hadn’t made a curry in awhile…and not at all in my Thermomix as yet. So I ‘tweaked’ the Red Thai Chicken Curry recipe in the Everyday Cookbook to suit what I had available. Hmmm, only Massaman curry paste in the fridge? Ok!

Now I could bang on about how much time I saved using my Thermomix (literally 20 minutes in total, including most of the washing up done too) but I know this is going to wear thin pretty quickly, so I’m going to provide the recipe for those who sadly don’t have one.Food Fervour

Curries are REALLY easy if you are a lazy twat like me and buy your curry pastes ready-made. No, I have not actually ever made my own, but I know this won’t be the way forever. In the meantime, I choose carefully when I am buying them pre-made: scouring the ingredient lists for sugars, certain oils and of course additives.

This recipe will only feed one (hungry) person without rice, but may satisfy two if you add that. Remember, I’m not a specific cook so you’ll have to pay attention to the state of your food as it’s cooking.

You will need:

50gm massaman curry paste, 200ml coconut cream/milk, 1-2 kaffir lime leaves, 250-300gm chicken tenderloins (thinly sliced) 1tbspn fish sauce, 60gm roughly chopped snow peas, 80-100gms broccoli florets, 1 zucchini (chopped), 50gms peanuts, 10-15 fresh basil leaves

Grab a large saucepan, and mix the curry paste with about 60mls of the coconut cream/milk over a medium heat, stirring for about 1 minute. Add the remainder of the coconut cream/milk and the lime leaves and bring to a boil. Add the chicken strips and reduce the heat to simmer, stirring occasionally for 5-6 minutes. Stir in the fish sauce & vegetables then cover and let simmer for approximately 8 minutes. Add the peanuts & basil, stir and cover again for about 2 minutes, then serve immediately.