You will need (2 portions)
1 apple, finely diced
1 medium carrot, finely diced
1/2 a fennel bulb, finely diced
1/2 cucumber, finely diced
2-3 cups mixed greens
handful chopped almonds/walnuts
1/4 cup grated Parmesan
juice of half a lemon
Olive oil and balsamic vinegar to taste
Mix in the lemon, olive oil and vinegar just before serving.
I call this kind of recipe ‘self-love’ because you can make it on Sunday and then have an easy breakfast or brunch until Wednesday. A few days of taking it a little easy in the morning? big YES.
To fill an 11-inch pie pan and have approximately 6 portions, you will need:
2 cups spinach
2/3 cup sweetcorn
6-8 cherry tomatoes, sliced or chopped
1 cup milk
1/2 cup shredded cheddar
salt and pepper to taste
Preheat your oven to 180 degrees fan assisted.
Whisk the eggs in a large bowl.
Cook the spinach separately and chop if necessary, removing any long or tough stalks. Let it cool before adding to the eggs.
Add all the ingredients to the eggs and mix thoroughly to obtain a uniform consistency. Pour gently into your pie dish and cook for about 30-40 minutes until completely set and starting to brown at the top. Note that it may start to brown at the edges before it is completely set, so check the centre very gently with the back of a spoon before removing from the oven. It will give slightly but will not be of liquid consistency.
Serve hot or cold or in a sandwich.
This recipe makes for a delicious breakfast or snack which will keep you feeling satisfied for some time.
Read about what ‘glycemic load\index’ means first.
Both eggs (boiled) and avocados are high in fat and have a low glycemic load, together with a relatively low carbohydrate content. Check out their nutritional value here (avocado) and here (boiled egg).
On the other hand, wholemeal/multigrain bread provides carbs and fibres while still maintaining a low glycemic load.
This means that the sugars in your blood should remain stable and thus not cause a spike followed by a slump in energy.
You will need (these amounts make 2 stuffed sandwiches made with regular whole-wheat bread slices, but you can use for up to 4 sandwiches)
– 1 ripe avocado (how to prepare)
– 2 boiled eggs
– 1 tablespoon mayo (optional)
After much frustration I found that the best way to ‘peel’ a boiled egg is to cut it in half length-ways with a knife and scoop the insides out. Some other tips here.
Mash everything together and spread on toasted bread.