BUTTERNUT AND ALMOND BUTTER PORRIDGE
CINNAMON, RAISIN AND QUINOA BREAKFAST MUFFINS
HUEVOS RANCHEROS WITH GUACAMOLE
SUNSHINE EGGS WITH TURMERIC AND LIME
QUICK COCONUT DAHL WITH ZINGY SLAW
SQUASH AND GINGER SOUP WITH LEMONY CORIANDER OIL
We’ve heard it all before – breakfast is the most important meal of the day. But so often we run our bodies on empty. Processed cereals, refined breads laden with sugary jam, and convenience foods such as pastries and cereal bars (all of which lack essential vitamins and minerals or are made with synthetic versions of them) have become the everyday fare. It’s time to move away from the sugar and caffeine rollercoasters and fuel your body with something to help it on its way, not something that will ultimately slow it down.
Breakfast doesn’t have to be sweet – we say anything goes! While we love Butternut and Almond Butter Porridge (see here), Chestnut Pancakes (see here) or Quinoa Courgette Toast (see here) topped with butter and our chocolate BBtella Spread (see here), there’s not a recipe in this book that we wouldn’t also enjoy for breakfast, depending on our mood and the weather – this includes soups, stews and even curries! If something is delicious, nourishing and energising, we’ll have it any time of day. Why not try a homemade smoothie, for instance, like the Hemsley Green Machine (see here)? These blended beverages allow you to concoct a bespoke nutritional hit, which you can drink on the go. With the right ingredients, a smoothie will keep you sustained until lunchtime.
We’re really into elevenses: eating a mid-morning snack made from real foods helps steer you safely towards lunch without fear of the vending machine getting in the way. We have a whole chapter dedicated to sides and snacks (see here), but even quicker and easier is the ‘two-step’ breakfast. The idea is to enjoy part of your breakfast first thing and then have the rest later at 11am(-ish) when you find yourself bored, cranky or hungry and reaching for the biscuit tin. It also stops you bolting a full meal as you rush out the door, and if you work out in the morning, then elevenses becomes your post-gym recovery snack. Slices of the Big Green Frittata (see here) are easily transported. Try making an extra-large smoothie or soup, such as the Berry Brain Booster (see here) or the Squash and Ginger Soup with Lemony Coriander Oil (see here), which you can split, or munch on some fruit and nuts. A plate of eggs and greens, for instance, followed by one of our Caroby Fruit and Nut Balls (see here) a few hours later, will keep you satisfied and your blood-sugar levels stable.
A lazy weekend brunch is one of our favourite ways to catch up with friends. We make lots of different things for brunch but, as always, ease and enjoyment are the name of the game, so it’s served family-style – usually one big pan of something, with eggs.
Make a good breakfast your priority, so that however your day pans out, you’ll have started well and can feel good about it.
DRINK FIRST First things first – have a drink of water. Your body has been resting and restoring itself all night, so the best thing you can do is hydrate it with room-temperature, filtered water. Make sure you take a glass of water to bed with you ready for when you wake up.
PRIORITISE BREAKFAST Don’t skip it! A nourishing breakfast will fuel you through to dinner and help you make better food choices for the rest of the day. If you’ve got an early start, prepare something the night before.
MAKE TIME Don’t gulp down food in a hurry. This might be your one and only chance to sit still and enjoy a meal all day, so chew it well and make it count.
BALANCE IT OUT Make your breakfast go further by ensuring it’s not a big old sugar hit that will have your tummy rumbling by 10am. A balance of fat, protein and carbohydrates is key for keeping you satisfied and sustained until lunch. Think coconut oil and almonds in your smoothie (see here), avocado on your Quinoa Courgette Toast (see here), and keeping the yolk in your eggs. We always include the egg yolks in our cooking as they are a great source of saturated fat and incredibly nutritious.
ANYTHING GOES Rethink your breakfast. There’s no shame in eating last night’s leftovers for breakfast when it’s a delicious vegetable stew, bone broth or frittata. Got any homemade dip left over? Spread it on a slice of Quinoa Courgette Toast (see here) or a Flaxseed Bun (see here) and you’ve got yourself a simple, tasty brekkie.
SPLIT IT We’ll often drink half of our breakfast smoothie at home and save the rest to beat the mid-morning munchies. Pour half into a stainless-steel flask or glass jar to go, and enjoy slowly later.
MAKES 4–5 SERVINGS
120g quinoa flakes
8 tablespoons (about 120g) coconut oil
100g ground almonds
50g dried goji berries, raisins or other dried berries (such as mulberries)
50g desiccated coconut
2 tablespoons ground cinnamon or 6 tablespoons lucuma powder
3 heaped tablespoons chia seeds
3 heaped tablespoons flaxseeds (whole or ground)
2–4 tablespoons maple syrup (to taste – optional)
TO SERVE
About 125ml boiling water (per serving)
1 teaspoon raw honey (per serving – optional)
TOPPING IDEAS
Grated apple, chopped banana or fresh/frozen berries
A dollop of coconut yoghurt or full-fat probiotic yoghurt
Toasted nuts or seeds
Make up a batch of our protein-rich quinoa porridge mix for an instant wholefood breakfast. Perfect for a meal on the go – we even take it on flights! Quinoa flakes are key to this speedy porridge mix. We toast the flakes first to enhance their flavour, which also means that we don’t have to cook the porridge on the hob in the usual way. Into the mix goes coconut oil, ground almonds, desiccated coconut, dried berries, cinnamon, flaxseeds and a little maple syrup to sweeten for a delicious crumble that’s good as it is. Keep in a glass jar and take to work or on your travels, add hot water, stir and voilà! As an alternative to the almonds, try more desiccated coconut or sesame seeds. It also makes a delicious dessert, served with coconut yoghurt or probiotic yoghurt.
1 Preheat the oven to fan 180°C/Gas mark 6 and line a baking tray with baking parchment.
2 Spread the quinoa flakes on the prepared baking tray in a layer no more than 5mm thick and bake for 10 minutes.
3 Transfer to a bowl with the coconut oil – the oil will melt in the heat. Add the rest of the ingredients, with the maple syrup (if using), and mix together well. Allow to cool completely, then store in a glass jar somewhere cool (or in the fridge) for up to a month.
4 When you’re ready to serve, measure half a mugful (about 7 heaped dessertspoons) into a mug or bowl. Pour over half a mugful (about 125ml) of boiling water, cover with a plate and leave to soak for a few minutes.
5 If you haven’t added any maple syrup to the mix, stir in some raw honey to taste. Add any preferred toppings and enjoy!
A nutritious batter made from ground chestnuts, eggs, water – and that’s it. Known as necci in Tuscany, these easy-cook pancakes are often filled with thick and creamy ricotta. As a refreshing alternative, we like vanilla-infused yoghurt, cinnamon-coated apple spirals and toasted almonds. This is just one of three delicious options, two sweet and one savoury, that we’ve included below for you to try. Once you’ve made these, why not team the pancakes with anything else you might fancy – from cheese, chutney and rocket to a simple lemon and honey combo? The possibilities are endless!
MAKES ABOUT 10 PANCAKES
100g chestnut flour
3 eggs
250ml water
1 tablespoon butter, ghee or coconut oil, melted
1 Place the chestnut flour in a large bowl and make a well in the middle. Beat in the eggs, one at a time, and then gradually add the water, continuously whisking until you have a smooth batter. Leave to rest for 15 minutes.
2 Place a frying pan on a medium heat and brush with the melted butter, ghee or coconut oil. Whisk the batter again before ladling 3–4 tablespoons into the pan. Tilt the pan to coat the bottom thinly but evenly in the batter.
3 Cook for a minute or so until the pancake lifts easily from the pan and is golden brown underneath. Turn (or flip!) the pancake to cook the other side – don’t overcook, keep it chewy rather than crisp. Repeat with the remaining batter, stacking pancakes on top of each other to keep them warm.
4 Add your choice of filling (see here) to each pancake and fold in half, or roll up, to serve.
TIP
+ For vegan/egg-free pancakes, leave out the eggs and double the quantity of chestnut flour. This will make a thicker batter that holds without eggs. To make larger chestnut wraps, double the amount of batter you ladle into the pan.
+ APPLE SPIRALS OR SLICES AND YOGHURT
Fill each pancake with a dollop of full-fat probiotic yoghurt (or coconut yoghurt), sweetened with raw honey and vanilla extract to taste, and a portion of apple spirals or slices with toasted almonds (see here) on top. Fold each pancake in half, or roll up, and drizzle over more honey to finish.
+ BBTELLA, BANANA AND COCONUT YOGHURT
Fill each pancake with chopped banana and a spoonful of BBtella Spread (see here) and serve with a dollop of coconut yoghurt.
+ CUCUMBER, AVOCADO AND CHICKPEA SALAD
Add another 100g chestnut flour to the pancake mix and fill each pancake with a handful of Cucumber, Avocado and Chickpea Salad (see here), then roll up and serve as a savoury wrap.
Golden and crunchy at the edges, this bread is really filling with protein-packed quinoa and a whole courgette in the mix. This deliciously nutty bake makes really good toast. We love it for breakfast simply topped with butter or with one of our favourite toppings. A great wholefood recipe, suitable for vegans and anyone wanting to avoid eggs, it’s easy to make in a food processor too: just remember to soak the quinoa overnight and the chia and courgette while you’re about it. The bread can be stored, well wrapped and ready-sliced, in the fridge for up to a week or frozen until needed. Just take a slice whenever you need one.
MAKES 1 LOAF (ABOUT 10 SLICES)
300g quinoa
300g courgette (about 1 medium)
60g chia seeds
1 teaspoon caraway or fennel seeds (optional)
½ teaspoon bicarbonate of soda
½ teaspoon sea salt
60g butter or coconut oil, melted, plus extra to serve
2 tablespoons apple cider vinegar or lemon juice
1 Place the quinoa in a bowl, cover with double the volume of water and leave to soak overnight or for a minimum of 8 hours. Grate the courgette into a separate bowl and add the chia seeds. Stir together well, cover and leave to stand in the fridge for a few hours or overnight.
2 When you’re ready to cook, preheat the oven to fan 160°C/Gas mark 4 and line a 12cm × 23cm (900g) loaf tin with baking parchment.
3 Rinse and drain the soaked quinoa and place in a food processor with the soaked courgette and chia seeds and all the remaining ingredients. Blend until really well combined – at least 2 minutes – then pour into the prepared tin and bake for 1½ hours or more until crunchy and golden on top and firm to the touch.
4 Remove from the oven and leave to cool in the tin for 30 minutes, then take out of the tin and leave to cool completely on a wire rack.
5 Slice into 1cm-thick slices and toast under the grill or in a toaster until crunchy and golden at the edges, spread with butter and serve in one of the following ways (see here).
+ HONEY CINNAMON SPREAD
Spread with butter then raw honey and sprinkle with ground cinnamon and bee pollen if desired.
+ BBTELLA
Top with butter and a thick layer of BBtella Spread (see here).
+ AVO TOAST
Slice or roughly mash the flesh of a ripe avocado and use to top the toast. Drizzle with extra-virgin olive oil, season with sea salt and black pepper and a sprinkle of cayenne pepper if desired.
This quick and easy porridge makes a warming wholefood breakfast that’s completely satisfying whatever the time of year, not to mention a really good stop-gap snack, according to our recipe-testing friends. Just add your favourite fruits, nuts or seeds. We include a few tablespoons of almond butter for a delicious nutty flavour, and a spoonful of butter or coconut oil for extra protein and fat, making the porridge rich and creamy. Play around with the flavours, adding vanilla extract or lemon juice, a burst of blueberries for a summer option, or grated apple in the winter months. Try ground cardamom or nutmeg in place of the cinnamon, or grate in some fresh ginger for a spice hit. You can also save leftovers for your supper later in the day – add to soups or serve as a mash on the side.
SERVES 4
500g cooked butternut squash (about 1 small squash – see tip for cooking)
125ml water (optional)
2–3 tablespoons almond butter
1½ teaspoons ground cinnamon, plus extra for sprinkling
A small pinch of sea salt
1–2 teaspoons vanilla extract or lemon juice (optional)
1–2 tablespoons butter or coconut oil, to serve
TOPPING IDEAS
1 handful of blueberries
Grated apple or apple spirals (see here)
A dollop of coconut yoghurt or full-fat probiotic yoghurt
1 Place the cooked butternut squash in a small saucepan, turn the heat to medium and add the water if needed (see here). Stir the squash, mashing it with a wooden spoon, until fully heated through.
2 Add the almond butter, cinnamon, salt and vanilla extract or lemon juice (if using) and stir until smooth.
3 Serve with a curl of butter or coconut oil per bowl, a sprinkle of cinnamon and any desired toppings.
TIP
+To cook squash, roast it whole at fan 180°C/Gas mark 6 for 30–40 minutes until a knife slides in easily, then scoop out the flesh (discarding the seeds). Alternatively, steam peeled, deseeded and cubed squash for about 20 minutes until soft. (If steaming the squash, you’ll need to add less water when making the porridge.)
Wholefood muffins for breakfast – delicious sliced in half and served with butter, grated cheese and jam, all washed down with a big pot of tea. We’ve made these using quinoa, ground flaxseeds, plenty of cinnamon and juicy raisins to sweeten. Unlike many non-grain, gluten-free baking recipes, this one is also nut-free. Make sure you remember to soak the quinoa overnight – not only does this make the whole seeds easier to digest and more nutritious, it also renders them the perfect consistency for baking. Even if you’re not cooking for so many people, be sure to make the full batch and freeze leftovers for rainy-day breakfasts.
MAKES 12 MUFFINS
300g quinoa
2 large or 3 medium bananas (190g peeled)
3 eggs, lightly beaten
60g butter, softened, or coconut oil, plus extra to serve
1 teaspoon bicarbonate of soda
¾ teaspoon sea salt
2 tablespoons lemon juice or apple cider vinegar
1 tablespoon vanilla extract
2½ tablespoons ground cinnamon
4 tablespoons maple syrup
8 tablespoons ground flaxseeds
160g raisins
TO SERVE
Sliced full-fat cheese (such as mild/medium Cheddar or Stilton)
Sugar-free jam (preferably homemade) or try our Spiced Winter Apple Chutney (see here)
1 Place the quinoa in a bowl with double the volume of water and leave to soak overnight or for a minimum of 8 hours. After soaking, drain the quinoa, rinse well and drain again.
2 When you’re ready to cook, preheat the oven to fan 180°C/Gas mark 6 and line a 12-hole muffin tin with baking parchment cases.
3 Peel and roughly chop the bananas and add to a food processor with the soaked quinoa and all the other ingredients except the raisins, then blend until smooth. Remove the processor blade and stir in the raisins by hand. Alternatively, mash the bananas and add to a bowl with the other ingredients. Mix by hand before stirring in the raisins.
4 Divide the batter between the paper cases, then bake for 30–35 minutes until firm to the touch and slightly crunchy on top. Remove from the oven and leave to cool for a few minutes, transferring to a wire rack when they are just cool enough to handle.
5 Serve warm or at room temperature, spread with butter and alongside some slices of cheese and jam or chutney. The muffins will keep in a sealed container in the fridge for up to a week.
TIP
+ For a vegan/egg-free version, substitute four ‘flaxseed eggs’ (see here) for the eggs. Cook for 35–40 minutes at fan 180°C/Gas mark 6 and allow to cool completely before eating.
Chia puddings are a fantastic invention. Not only is chia packed with nutrients, but, left to soak, these little seeds thicken up, making them ideal for this dish – just remember to chew well to get the most from them. If you have a high-powered blender, you can whizz the puddings smooth before adding the toppings to make them super-creamy; a standard food processor won’t be able to break down the tiny seeds. Try these puddings as a delicious start to the day when you fancy something slightly sweet and cooling for breakfast. Dollop on your favourite wholefood yoghurt so they’re even more filling, and sprinkle with fresh berries or seeds to make them pretty enough to serve to guests.
SERVES 2
2 large ripe bananas
3 tablespoons extra-virgin olive oil
3 tablespoons chia seeds
A pinch of sea salt
50g pumpkin seeds
TOPPING IDEAS
Ground cinnamon
Maca powder
Dried goji berries
Coconut yoghurt or full-fat probiotic yoghurt
Extra banana slices
BANANA, OLIVE OIL AND PUMPKIN SEED CHIA PUDDING
1 Peel the bananas and, using a fork, mash them until smooth with the EVOO, chia seeds and salt, or blend in a food processor or high-powered blender. Divide between two bowls or glasses and leave in the fridge overnight or for a few hours, if you can, to allow the puddings to thicken.
2 Toast the pumpkin seeds in a dry pan over a medium heat for 2–3 minutes and then sprinkle over to serve, along with your choice of toppings.
SERVES 4
1 × 400ml tin of full-fat coconut milk
250g fresh or frozen berries
6 tablespoons chia seeds
2 tablespoons vanilla extract
1½ tablespoons raw honey
A tiny pinch of sea salt
TOPPING IDEAS
Ground cinnamon
Maca powder
Coconut yoghurt or full-fat probiotic yoghurt
Berries (fresh, dried or frozen)
Toasted nuts or seeds
Coconut flakes
BERRY AND COCONUT CHIA PUDDING
1 Blend everything together in a food processor or high-powered blender, transfer to a bowl and leave overnight in the fridge to thicken.
2 Serve cold, or warmed through gently on the hob, with any desired toppings.
A guaranteed hunger-buster that can be easily doubled to serve a crowd – perfect for a weekend breakfast, brunch or hearty lunch. You could even throw in some eggs, sprinkle with grated Cheddar and get the kids involved in preparing this wholesome breakfast. Also delicious without the bacon – just add ¼ teaspoon more salt.
SERVES 4
1–2 tablespoons butter or coconut oil
3–4 rashers of unsmoked bacon, chopped
1 large onion or leek, diced
¼ Savoy cabbage, leaves shredded
1 teaspoon ground cumin
2 teaspoons sweet smoked paprika
¼ teaspoon sea salt
¼ teaspoon white or black pepper
1 × 400g tin of cannellini or borlotti beans, drained and rinsed
100g fresh tomatoes, diced, or ½ × 400g tin of chopped tomatoes, drained
1 Melt ½ tablespoon of the butter or coconut oil in your largest frying pan and fry the bacon and onion or leek together over a medium heat for 3–4 minutes until the bacon is browned and the onion/leek softened.
2 Tip in the shredded cabbage and cook for a further 2–3 minutes until just tender. Remove everything from the pan and set to one side.
3 Melt the rest of the butter/coconut oil in the pan and briefly fry the spices and seasoning. Add the remaining ingredients and fry for a further 4–5 minutes, stirring continuously and roughly mashing the beans with the back of the spoon.
4 Fold in the cabbage and bacon mix and fry for another couple of minutes to heat through. Serve immediately.
Eggs provide an amazingly compact hit of protein – we love their versatility and how quick and easy they are to prepare. These three egg dishes make a great meal at any time of day – and you will pack in the greens! We also like to add a ripe avocado and a handful of watercress when serving. For perfect eggs, look to slightly underdo them, remembering that they continue cooking when they are off the heat. Make sure that you and your crew are ready to eat before you start cooking, to enjoy these dishes at their very best.
SERVES 2
150g spinach (preferably baby spinach)
1 garlic clove
4 eggs
1 handful of fresh herbs (such as basil or parsley) or 1 teaspoon dried mixed herbs, oregano, thyme or rosemary
½ small onion or 2 spring onions, roughly chopped, or 1 handful of fresh chives
1 small handful of grated Parmesan or mature Cheddar (optional)
2 teaspoons coconut oil or ghee, for frying
Sea salt and black pepper
IRON-RICH SPINACH AND HERB OMELETTE
1 Place all the ingredients in a food processor, season with salt and pepper and blend on high until the spinach is broken down.
2 Add the coconut oil or ghee to a large frying pan over a medium heat. When the coconut oil/ghee is hot, pour in half your egg mixture. Use a spatula to pull the edges of the omelette in slightly from the sides so that more of the egg mixture has direct contact with the pan. When the mix is nearly cooked through, after 5 minutes, fold one side over and slip out of the pan onto a serving plate.
3 Repeat with the rest of the mixture to make the second omelette.
TIP
+ Stuff with sliced avocado, tomatoes and handfuls of watercress.
SERVES 2
2 teaspoons coconut oil or ghee
½ small onion or 2 spring onions, chopped
2 teaspoons diced pickled green jalapeños or fresh red chilli (to taste)
½ teaspoon ground cumin or smoked paprika
4 eggs
1 small handful of crumbled feta or grated cheese (such as Parmesan or mature Cheddar)
1 large handful of fresh coriander, parsley, dill or basil, leaves and stalks finely chopped
Sea salt and black pepper
JALAPEÑO AND FETA SCRAMBLED EGGS
1 Melt the coconut oil or ghee in a medium frying pan over a medium heat and fry the onion or spring onions with the diced chillies and spice for 1 minute, then reduce the heat.
2 Crack the eggs straight into the pan, then lightly scramble and cook over a low heat, stirring occasionally, for about 4 minutes until the eggs are thick and creamy and still a little runny (they will keep cooking off the heat).
3 Season with salt and pepper to taste and sprinkle with crumbled feta and chopped herbs to serve. (Remember that feta is rich and salty, so you’ll need less salt.)
SERVES 2
2 teaspoons coconut oil or ghee
200g kale, stems removed and leaves finely shredded
1 garlic clove, diced
A pinch of diced fresh red chilli
4 eggs
1 handful of grated mature Cheddar or crumbled goat’s cheese (optional)
Sea salt and black pepper
GARLICKY SCRAMBLED EGGS WITH KALE
1 Melt the coconut oil or ghee in a medium frying pan over a medium heat. Add the kale and cook for 3 minutes until softened, adding a splash of water to stop it sticking to the pan.
2 Add the garlic and chilli and cook for a further minute, then lower the heat and push everything to one side of the pan.
3 Crack the eggs straight into the pan, then lightly scramble and cook over a low heat, stirring occasionally, for about 4 minutes, until thick and creamy but still a little runny, before combining with the kale. Season with salt and pepper to taste and scatter the cheese over at the end.
TIP
+ Try swapping the kale with chard, spring greens or your favourite greens, or adding grated carrot for sweetness.
This is the ultimate breakfast, though we’d happily eat it at any time of day. To keep your morning as chilled as possible, get your oven to do all the hard work for you. Place everything in your largest dish, bung in the oven – et voilà! In a matter of minutes (13, to be exact), a delicious meal awaits. For the avo fans among you, why not chop up some avocado and add on top when it’s cooked, or serve with some buttered Flaxseed Buns (see here) to mop up the juices? We like it best with Homemade Sriracha (see here) or BBQ Ketchup (see here) and, if you’re going all out, how about some guacamole (see here)?
SERVES 2
1 tablespoon ghee or coconut oil
4 rashers of unsmoked bacon
2 handfuls of small mushrooms (such as button or chestnut)
1 handful of cherry tomatoes
1 handful of asparagus spears (woody ends snapped off) or purple-sprouting broccoli (optional)
2 large handfuls of baby spinach
2 eggs
Sea salt and black pepper
1 Preheat the oven to fan 200°C/Gas mark 7 and line your widest baking tray with baking parchment. Add half the ghee or coconut oil and let it melt in the oven for a few minutes.
2 Spread out all the ingredients in the lined and greased baking tray, excluding the eggs and spinach (don’t worry – you will make space for them later). If using asparagus or broccoli, add these now as well.
3 After 10 minutes in the oven, take out the tray, flip over the bacon and mushrooms and push them to one side, then add the rest of the ghee/coconut oil. Throw in the spinach, make two indentations in it and carefully crack in the eggs.
4 Put the tray back in the oven for a further 4–5 minutes until the egg whites are set but the yolks are still runny. Remove from the oven, and give a good grind of salt and black pepper to serve.
This quick and easy vegetable frittata is great for a speedy family breakfast that can be enjoyed on the go. Cold leftovers make a delicious packed lunch; just wrap individual slices in baking parchment. The best thing about this dish is that we’ve saved time by skipping the step of frying the veg like you do in a traditional frittata. Instead, our frittata is made with 50 per cent egg and 50 per cent fresh, green vegetables. Avoid using too many watery vegetables, and source seasonal produce where possible: wild garlic in spring is heavenly. If we are having people round for lunch and are pressed for time, we find that this with a large slaw or salad and a drizzle of watercress salsa verde (see here) does the trick.
SERVES 4
8 eggs
4 medium courgettes, roughly grated
1 bunch of spring onions, chopped, or 1 medium onion, diced or grated
2 garlic cloves, diced or grated, or 1 handful of wild garlic, chopped
1 big handful of frozen or fresh peas or broad beans
A pinch of cumin seeds or hot smoked paprika (optional)
2 handfuls of fresh basil or parsley, leaves and stalks roughly chopped
A pinch of dried oregano or thyme
A big pinch of sea salt and black pepper
1 tablespoon ghee, butter or coconut oil, for frying
1 handful of grated or crumbled cheese (such as Cheddar or feta – if using feta, you’ll need less salt)
1 Whisk the eggs together in a large bowl, then mix in all the other ingredients except the fat for frying and the cheese.
2 Choose a medium frying pan (that is grill-friendly – no wooden handles!) and melt the ghee, butter or coconut oil over a high heat. Swirl the pan to ensure the bottom is entirely coated in the melted fat to prevent your frittata from burning.
3 When the fat is hot, pour in the frittata mixture and set your grill to high.
4 Pop a lid on the pan, turn the heat down to medium and cook for 5–8 minutes until the base of the frittata is cooked and solid. Use a wooden spatula or tip the pan from side to side to test if the base is cooked, turning the heat down if you’re worried about it burning.
5 Take the lid off, scatter the cheese on top and pop under the grill until the top is golden brown – which takes about a minute. To check if it is done, give the pan a shake – the frittata should be just cooked in the middle.
6 Remove the pan from the grill and allow to cool for 5 minutes, then, using a spatula to help, carefully edge the frittata out of the pan onto a chopping board and slice into four wedges to serve.
VARIATIONS
+ Experiment with different types of vegetables and herbs for this dish – it’s a great way to clear out the fridge. The worst that can happen is that your frittata loses its shape and turns into a scramble – it’ll still be tasty!
+ Cook the mixture in a muffin tin lined with baking parchment cases to make miniature individual frittatas: stir the cheese into the egg mix then bake for about 14 minutes at fan 190°C/Gas mark 6. Perfect for a picnic and for snacks.
There is nothing better than eggs for breakfast (perhaps even in bed!), especially when paired with a spicy tomato sauce to wake up your taste buds and warm your tummy. This dish says Feast! So if you’re looking to impress, knock this out at any time of day. The guacamole makes for a cool and creamy contrast to the fiery tomato sauce. We like to serve it with a refreshing handful of watercress dressed with a squeeze of lemon juice and plenty of flaxseed or extra-virgin olive oil. If you enjoy this, then try our Big Green Frittata here – another quick and easy one-pan winner that packs in tons of veggies.
SERVES 2
4 large handfuls of spinach, roughly chopped
4 eggs
1 large handful of fresh coriander, leaves and stalks roughly chopped
1 small handful of grated mature Cheddar
FOR THE TOMATO SAUCE
1 large onion, diced
1 tablespoon ghee or coconut oil
2 garlic cloves, diced
2 red peppers, halved lengthways, deseeded and sliced into strips
2 bay leaves
1 teaspoon smoked paprika
A pinch of cayenne pepper or finely diced fresh red chilli, to taste
2 × 400g tins of tomatoes or 800g fresh tomatoes
200ml water (100ml if using fresh tomatoes)
Sea salt and black pepper
FOR THE GUACAMOLE
1 large ripe avocado
1 tablespoon extra-virgin olive oil
Juice of ½–1 lime
2 spring onions or 1 small handful of fresh chives, chopped
1 handful of fresh coriander leaves, chopped
1 First make the tomato sauce. Fry the onion in the ghee or coconut oil over a medium heat for about 8 minutes, stirring occasionally, until softened.
2 Add the garlic, peppers, bay leaves and spices to the pan and cook for another 2 minutes.
3 Add the tomatoes and water, season generously with salt and pepper, then stir everything together and leave to simmer for 10 minutes until reduced to a thick, rich sauce.
4 Meanwhile, make the guacamole. Halve and stone the avocado, then scoop out the flesh and roughly chop. Place in a bowl and stir in all the remaining ingredients and some seasoning. Set aside.
5 Check the seasoning of the tomato sauce, adding extra salt, pepper and cayenne/chilli as needed, then stir through the spinach and cook for a few minutes until just wilted.
6 Use a spatula or spoon to make four wells in the tomato sauce mixture and crack an egg into each. The eggs will poach in the sauce and cook in about 4 minutes (lid on) for set whites and runny yolks.
7 Scatter over the coriander and cheese. Serve immediately (as the eggs will keep cooking) with big heaped spoonfuls of guacamole on top.
We love a fast, easy breakfast that can be rustled up from whatever’s in the fridge in under 10 minutes, and that’s where our breakfast in a bowl comes in. You could even prepare the bulk of this the night before; as you’re making dinner, chop a few extra tomatoes and make sure you save a handful of spinach or other greens too. Place the dressing ingredients in a jam jar ready to shake the next morning and make extra so you have some for the rest of the week. Get into the habit of always having a jar of dressing or pesto in the fridge, where it will keep for a week. When we soft-boil eggs, we always make extra as they keep for three days and make the perfect travel snack. Our favourite combo is smoked fish and spicy watercress along with the eggs – just the ticket for a hunger-busting breakfast to wake you up, ready to conquer the day.
SERVES 1
1–2 eggs
½ ripe avocado, sliced
1 handful of cherry tomatoes, halved
100g smoked fish (such as salmon, mackerel or trout), chopped or flaked
1 large handful of spinach or watercress, snipped, or rocket
1 handful of fresh herbs (such as parsley, basil or chives), chopped
Sea salt and black pepper
Black sesame seeds, to serve
FOR THE DRESSING
2 tablespoons extra-virgin olive oil or flaxseed oil
2 teaspoons lemon juice or apple cider vinegar
1 Fill a pan with boiling water and carefully drop in the eggs. Simmer for 6 minutes (if the eggs were room temperature) or 7 minutes (if fridge cold) until they are soft-boiled (we like our yolks yolky!). Remove from the pan and rinse under cold running water for a minute before peeling.
2 While the eggs are cooking, place all the salad ingredients in a bowl, and mix the ingredients for the dressing by whisking in a separate small bowl or shaking in a jam jar with the lid on. Drizzle over the salad or toss together.
3 Peel the cooled eggs, then sprinkle with salt and pepper and roll in black sesame seeds, cut in half and add them to your breakfast bowl to serve, or leave whole and pack up for breakfast on the go.
TIP
+ If you usually keep your eggs in the fridge, leave them out at room temperature overnight before cooking them and you’ll have perfect soft-yolk eggs.
VARIATIONS
+ Replace fish with pieces of freshly cooked crispy bacon.
+ Swap the spinach or watercress for any leftover salads (e.g. Sesame Kale Salad, here, or slaw, here) and make use of any leftover dressing (see here) or pestos too.
This vibrant scramble gets its sunshine colour from the immune- and mood-boosting golden turmeric as well as the protein-packed eggs. We love eggs from pasture-reared hens and there’s nothing quite like cracking into one to reveal its deep-yellow, flavoursome yolk. If you’re short of time, leave out the onions and garlic and sprinkle with spring onions or chives instead. Serve with fresh tomatoes and a green salad dressed with flaxseed or extra-virgin olive oil.
SERVES 2
1 small onion, finely diced
2 teaspoons coconut oil or ghee
1 garlic clove, diced
1½ teaspoons ground turmeric
4 eggs
A pinch of diced fresh red chilli, chilli flakes /powder or cayenne pepper (optional)
1 lime, quartered
Sea salt and black pepper
1 In a frying pan, fry the onion in the coconut oil or ghee over a medium heat for 5 minutes until softened, stirring once in a while.
2 Add the garlic and turmeric to the onion and stir in, then crack the eggs straight into the pan.
3 Lightly scramble the eggs, stirring occasionally, for about 4 minutes, using a wooden spoon to scrape any bits from the bottom of the pan. Sprinkle over some salt and pepper and the chilli or cayenne pepper (if using).
4 Scrambled eggs will keep on cooking, so take off the heat when still a little runny. Serve immediately with lime juice squeezed over.
