Loaded Scrambled Eggs

Loaded Scrambled Eggs

Eggs – one of my all time favourite things to eat. They are so versatile, full of nutrients and can be eaten for breakfast, lunch, dinner or as a snack!
One of my favourite ways to enjoy eggs is as a loaded bowl mixed with plenty of veggies, either on its on, or on some delicious seed bread or sourdough toast.
So as long as you have eggs in the fridge (should ALWAYS be a staple) then you can have a meal prepped in as little as 10min any tie or day of the week.
Prep Time 5 mins
Cook Time 5 mins
Course Breakfast, lunch, Main Course

Ingredients
  

  • 2-3 Eggs try and go organic, at a minimum, free range
  • 1 handful Fresh Spinach
  • 2 florets Both Cauliflower and broccoli or any other veg you have, no hard and fast rule
  • 1 tbsp Coconut Aminos OR soy sauce this is for flavour
  • 1/2 cup Bone Broth OR stock or water if you don't have either
  • 1/4-1/2 Avocado as much / little as you like 😉

Optional Topping suggestions – All, or some, or none. You choose !

  • 1/2 Spring Onion, chopped
  • Sesame Seeds
  • Hemp Seeds
  • Nutritional Yeast
  • 1 tbsp Coconut oil, olive oil or butter for cooking

Instructions
 

  • Pre heat large fry pan to medium heat
  • Pop in the frypan your broth/stock/water and let it come to boiling
  • Chopped up broccoli / cauliflower (or which ever veg you have chosen) and toss into the frypan. Pop a lid on for faster cooking.
  • The broth/stock/water so nearly disappear, take lip off if it's not and let evaporate if veggies are nearly cooked.
  • Once veggies are cooked and liquid early all evaporated, shift the veggies to one side of the pan and pop in your oil of choice, the crack in your eggs onto of the oil.
  • Stir the legs lightly so they start to 'scramble', and then once starting to cook, mixed through and around with the veggies.
  • Add your spinach on top of the eggs and veg, and your coconut aminos/soy sauce and stir everything through. You can pop lid back on to quicken the cooking process and wilt the spinach more.
  • Once eggs are cooked you are done! Throw it all into a bowl, top with avocado, and optional toppings of choice. A good sprinkle of S&P and sit down and enjoy!

NOTES

  • If you ant additional carbs to your meal, you can add in roasted veggies such as pumpkin and/or sweet potato, or some pre cooked rice/quinoa. OR serve on a slice of seed bread or sourdough toast. YUMMO !

Spinach and Ricotta Zucchini Cannelloni

Spinach and Ricotta Zucchini Cannelloni

This simple and delicious midweek dish is a take on the classic spinach and ricotta cannelloni. It replaces the pasta with zucchini ribbons and is filled with zesty spinach, ricotta and pea filling. So tasty and delicious and can be prepped ahead of time so you can just pop into the oven when you are ready to eat. Give this one a go – you won't be disappointed. 🙂
Prep Time 20 mins
Cook Time 1 hr
Course Main Course
Cuisine Italian

Ingredients
  

  • 1 1/2 cups frozen peas
  • 2 eggs
  • 1 tub ricotta (375g)
  • 2 cups baby spinach roughly chopped
  • 1/4 cup fresh mint finely chopped
  • 1 tsp finely grated lemon rind
  • salt & pepper to taste
  • 3-4 large zucchinis – thinly sliced with a mandolin or peeler, both work!
  • 500 ml tomato puree / passata
  • 1/2 cup bone broth / stock
  • 1/2 cup grated mozzerrella

Instructions
 

  • Pre heat oven to ~160deg
  • Run the peas under hot water or cook lightly in saucepan to unthaw
  • Drain and place in a large mixing bowl and mash / squad lightly with a fork, potato masher – or your hands! 😉
  • Crack in the eggs and beat with a fork
  • Add the ricotta, spinach, mint, lemon rind and s&p to taste. And mix well
  • If you haven't already slice your zucchini longways. Just using the flesh, not the insides.
  • Pour the tomato puree and broth/stock in a baking dish. Option to add fresh or dried herbs or extra S&P or taste if you wish.
  • Scoop a spoon of your mixture onto the end of a large zucchini slice and then gently roll and place into the baking dish in tomato mixture. Repeat until you have used NEARLY all of the mixture, snuggling them in closely together.
  • TIP: Some of the zucchini slices may have broken when slicing or be very skinny, don't waste these. Stack together to make bigger ones. Any you don't / can't use though, pop in the freezer along with the inside of the zucchinis as you can use for a veggie stock later!
  • With the remaining mixture, just top up the cannelloni so they are full and nearly over flowing.
  • Sprinkle the mozzarella on top and bake for 40-60min or j=until nice and golden brown on top.
  • Let rest and cool for a little before serving into shallow bowls. You can east as is, or if you like serve with extra veggies, or a simple salad. ENJOY !
Keyword dinner, healthy cannelloni

Delicious Apple Crumble

What to do with those soft or half eaten apples? As the weather gets cooler it’s the perfect time to jump into the kitchen and bake a good old fashion apple crumble! With some trial I stumbled across this recipe that omits the processed sugar, but is still sweet, delicious and crumbly. So next time you have some left over apples, give this recipe a go!

Delicious Apple Crumble

Course Dessert
Servings 6 people

Equipment

  • Cooktop & saucepan
  • oven
  • Large Mixing Bowl

Ingredients
  

The filling

  • 6 medium Apples (~1apple per person/serve) I love to use pink lady or golden delicious as they are sweeter
  • Generous splash of water
  • 1 tsp Vanilla extract
  • 1/2 tsp Ground Cinnamon

The crumble

  • 1 1/2 cups Organic rolled oats (approx ~150g)
  • 1/2 cup Organic desiccated or flaked coconut (approx ~50g)
  • 1/2 cup chopped macadamias (optional, but worth it!)
  • 1/2 tsp Ground Cinnamon
  • 1 tsp Vanilla extract
  • 1-2 tbsp Organic maple syrup (optional) Or sweetener of choice
  • 3-4 tbsp extra virgin olive oil, coconut oil or butter

Instructions
 

  • Wash and cut apples either diced or sliced – your preference. I like to leave the skin on too.
  • Pop the apples into a large saucepan and add the water, vanilla and cinnamon.
  • Cook over a medium heat for about 15 – 20 minutes – stirring occasionally until the apples have completely softened. Taste them and adjust level of cinnamon etc is needed.

For the crumble

  • While the apples are cooking, in a large bowl, add all the crumble ingredients and mix / rub all them together to combine. You want to soften the oats a little and make sure they are fully coasted with sweetness and oil/butter.
  • Pre-heat over to ~160deg
  • When apples are cooked place into a suitable sized baking dish and place the crumble over the top.
  • Bake for around 30-40 minutes, or until the crumble is nice and crispy and golden.
  • Carefully remove from the oven and served warm with your choice of Greek yoghurt or ice-cream.

Notes

A few different variations you can try which also work well and taste delicious!
  • Add a handful of blueberries or strawberries to the apple before placing the crumble on top (don’t cook the blueberries in the saucepan)
  • You could use pear instead of apple (or a combo of the both)
  • To make a gluten-free crumble, sub in ~150 g of almond meal or flaked almonds in place of the oats.
  • Oh and if you happen to have left overs? Then this makes a delicious breaky option !! 
Keyword apple crumble, healthier apple crumble

Pea and ricotta fritters

I love being able to prep meals that can be made ahead of time. And these are one of those. These delicious bites are great served in a bowl with plenty of salad and/or veggies or as a delicious finger food or pre/post training / arvo snack! Basically anytime really! 🙂 Packed full of flavour, full of goodness, can be eaten at any time, by anyone (my kids love these!) and go with just about anything!
So next time you want a ‘meat free’ day – give these delicious fritters a go !

Pea and ricotta fritters

Course Main Course, Snack

Ingredients
  

Recipe makes around 20 fritters depending on your size

  • 500 g peas, defrosted
  • 1 cup kale, slightly blanched and copped you could use frozen kale and defrost/cook and drain.
  • 120 g ricotta
  • 3 large eggs, beaten
  • 1 tsp finely grated lemon zest
  • 1 tsp tumeric
  • 1 tsp cumin
  • 1/2 tsp paprika
  • 1/2 tsp ground chilli (if you like a little kick)
  • 100 g plain flour of choice I use spelt or buckwheat
  • 1 1/2 tsp baking powder
  • 20 g mint leaves, finely chopped (small handful)
  • 100 g fetta, crumbled into chunks
  • Oil of choice for cooking I use coconut oil
  • salt & cracker pepper

Instructions
 

  • Defrost or cook peas and blanch kale. Squeeze out as much water as you can.
  • Place peas and kale in a blender and pulse until roughly chopped. You don't want them completely mush. You could also do my hand if you wanted.
  • Put the peas and kale in a large bowl and add ricotta, eggs, lemon zest, good shake of salt and ground pepper. Stir / mix well.
  • Add the spices, flour and baking powder. Mix until combined
  • If your mixture seems a little running, add some extra flour
  • Gently fold in the fresh mint and feta. You want the fetta to stay in chunks.
  • Heat oil up in a large frying pan over medium to high heat
  • Once hot, scoop up balls of the mixture and pop into the oil. Continue until you have enough in the pan. Cook for 3-4 min each size or until nice and golden.
  • If they are cooking too quickly, turn the heat down, as you want to make sure the centre cooks through.
  • Once cooked, scoop them out and place on paper towel and continue until you cook all the mixture.
  • Serve with a big salad and/or vegetables. They are also great as 'finger food' and served with a sour cream or greek yoghurt dipping sauce. (sour cream / greek yoghurt, chopped mint leaves, lemon zest and salt)

Beef & Soba Noodle Salad

Beef and Soba Noodle Salad

This is a simple yet delicious throw together dinner recipe. Perfect for a warm summers evening or in the depths of winter. Basically this is a recipe that can be easily adapted to what you have in the fridge. Beef can also easily be substituted for any protein of choice including chicken or tofu. In fact any ingredient can be easily substituted, so is a great recipe to have on hand when you have 'nothing' – as long as you stock the basic pantry ingredients you will have a delicious meal on your plate in no time!

Ingredients
  

  • ~100 grams Soba Noodles
  • 1/4 cup (60ml) Oyster sauce
  • 2 tbsp Soy Sauce OR coconut aminos (or similar)
  • 2 tbsp Mirin Seasoning OR apple cider vinegar
  • 1 tbsp Coconut Oil OR Olive Oil (for cooking beef/protein)
  • 500 gram Diced or sliced beef OR protein of your choice
  • 1 bulb crushed or finely chopped garlic
  • 2 cups Or 1/2 bag of 'Kale Slaw' you could use any type of pre made slaw, or grate up your own. ie beetroot, carrots, cabbage, kale or a similar variety
  • 1 handful Chopped Cos Lettuce or any lettuce is fine
  • 2 Spring onions finely sliced
  • 1 handful Sesame Seeds and Cashews to serve

Instructions
 

  • Prepare soba noodles following packet directions. Refresh under cold running water and drain. Set aside.
  • Combine oyster sauce, soy sauce or (coconut aminos), and mirin (or apple cider vinegar) in a small jar, shake to mix and set aside.
  • Heat up a fry pan to medium > high heat and lightly toast cashews and sesame seeds. Set aside.
  • Heat coconut /olive oil in the same pan and place in garlic to fry off lightly. Toss in your beef (or protein of choice) and cook to nearly all the way through.
  • Once your beef / protein in nearly ready, place in your noodles and your sauce and stirfry lightly for 1-2min to coat the beef/protein and noodles.
  • Place the remainder of your ingredients (excluding cashews & sesame seeds) in a large bowl, add in the beef and noodles and toss gently together.
  • Divide amongst your serving bowls and sprinkle with cashews and sesame seeds. Sit down and enjoy! 🙂

Healthy(er) Rocky Road

Healthy(er) Homemade Rocky Road

Those who know me, know I'm a sweet tooth! So I am always looking for ways to enjoy the sweetness, without the levels of processed sugar. I adopted this healthier version of rocky road from a classic recipe, but still with the delicious taste. Opt with or without marshmallows, and you can easily adapt to a vegan version also. So why not treat yourself to some of my Healthy(er) Homemade Rocky Road. Perfect to have a batch in the freezer for anytime you need a little sweet treat, or add to a grazing board up the ante!
Course Dessert, Snack

Equipment

  • Large Mixing Bowl
  • small square or rectangular tin
  • Baking Paper

Ingredients
  

  • ~500g Melted Raw / Dark Chocolate Here is my raw chocolate recipe: http://completeper4mancecoaching.com.au/blog-post/raw-chocolate-recipe/

    You can make this OR simply buy a dark chocolate of your choice. But my raw choc recipe is SUPER easy.

You can sub in / out any of the following ingredients. Or do more/less of each. You will know when you combine if you need more to add in.

  • 1 cup Chopped Almonds
  • 1/2 cup Coconut Flakes or shredded coconut (plus a little extra for topping)
  • 1/2 cup Chopped cranberries
  • 1/4-1/2 cup Chopped pistachios
  • 1/4 cup Pepitas / pumpkin seeds
  • 1-1 1/2 cup Marshmallows I like then chopped in half

Instructions
 

  • Line a small square or rectangular tin with baking paper
  • Chop up any ingredients that need chopping and combine everything apart from the melted / raw chocolate in a large bowl.
  • Add the melted / raw chocolate mixture to the dry ingredients. Stir to combine. Everything should be well coated, and not too much melted chocolate left. Add more dry ingredients if needed. Its the nuts/seeds/marshmallows that make it rocky road! 🙂 (work quickly though as you don't want the chocolate to start to set yet.
  • Spoon your mixture goodness into prepared tin and press down lightly. Sprinkle with some extra shredded/flaked coconut.
  • Place flat in the fridge or freezer to allow to set 2+hours.
  • Remove from the fridge/freezer and stand at room temperature for 5-10 minutes to soften slightly. Use a sharp knife to cut into pieces. The size is up to you! Keep in a lined airtight container in the fridge for up to 2 weeks. Or freezer as long as you like. (not that it will last that long!) 😉 ENJOY !