Month: November 2021

Egg and Tuna Breakfast Salad

This is a great way to get your protein in the morning.  You can switch it up by using salmon instead of tuna which will give you more Omega-3 fats and change up the taste. Swap the radishes for potato, celery or broccoli if that’s your thang.

This recipe can definitely be made ahead of time and will keep for a few days.  Great for a quick and easy protein-filled breakfast.

Serves: 4
Prep: 10 mins
Cook: 10 mins 

What You Need:•4 hard boiled eggs, peeled and chopped •1 can tuna in brine (about 5 oz./150g), drained •5 radishes, diced •3 tbsp. mayonnaise •2 tbsp. tomato ketchup •2 tsp. Dijon mustard •2 tbsp. parsley, chopped •salt and pepper  What You Need to Do:

Mix all the ingredients in a bowl and season with a little salt and pepper to taste. Serve with bread or mixed salad. 

Nutrition per serving:

218 kcal           

16g Fats

2g Carbs         

17g Protein

0g Fiber 

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Creamy Broccoli Salad with Bacon

So, I don’t think you should eat bacon every day, but it can certainly count as an occasional food. This salad is certainly delicious without it, but who doesn’t love bacon!

You can serve this as a side dish or just have it on its own. If you want to increase the protein, add some shredded chicken.

I would eat this one fresh as the broccoli can go soggy, and no one likes soggy broccoli.

Serves: 6
Prep: 10 mins
Cook: 10 mins

What You Need

For the salad dressing: 

•1 cup (285g) Greek yogurt 

•4 tbsp. apple cider vinegar 

•1 clove garlic, minced 

•salt and pepper 

For the salad: 

•1 broccoli head, cut into bite-size florets 

•1 pomegranate, seeded 

•⅓ cup (50g) almonds, chopped 

•½ small red onion, diced 

•6 bacon rashers

What You Need To Do

Place all the ingredients for the salad dressing into a medium sized bowl. Season to taste with salt and pepper, give a good stir to combine and set aside until needed. 

Bring a pot of water to the boil and cook the broccoli florets for 3-4 minutes, until just tender, then rinse in cold water, drain and place in a serving bowl. 

Cook the bacon on a dry, non-stick pan over medium heat until brown and crispy. Set aside to cool, then break into smaller pieces. 

Add the pomegranate seeds, almonds, onion and crispy bacon to the serving bowl. Drizzle with the salad dressing and mix until well combined. To serve, season with freshly ground black pepper. 

Nutrition per serving:

267 kcal         

16g Fats

20g Carbs          

13g Protein

6g Fiber

Curried Cauliflower and Lentil Soup

With the change of seasons come unpredictable weather.  With weather changes, it is nice to snuggle in for a nice warm bowl of soup at the end of the day. I love a good lentil soup and this one has cauliflower for added nutrition and creaminess. If you don’t have any yellow curry paste, you can easily substitute it for curry powder or cumin.

Serves: 4

Prep: 10 mins

Cook: 25 mins

What You Need:

•1 yellow onion, chopped

•1 cauliflower head

•2 tsp. fennel seeds

•1 cup. (190g) red lentils, dry

•3 tbsp. yellow curry paste

*salt and pepper

*2 tbsp. olive oil

What You Need To Do:

Heat the oven to 400°F (200°C). 

Separate the cauliflower head into small florets. Drizzle ¼ of the cauliflower with 1 tablespoon of olive oil, and season with 1 teaspoon of the fennel seeds and salt and  pepper. Place in a roasting dish and set aside.

Heat the remaining 1 tablespoon of oil in a large pot, adding the chopped onion and the remaining 1 teaspoon of fennel seeds. Cook for 3-4 minutes until onion has softened. Add in the remaining cauliflower and lentils to the pan. Stir in the curry paste and add in 1 litre of water.  Bring to a boil, then reduce the heat and simmer gently for 25 minutes, until cauliflower is tender and lentils are cooked.

In the meantime, place the roasting dish with cauliflower into the oven and roast for 20 minutes, until browned. 

Once soup is cooked, blitz it with a hand blender until smooth and creamy. To serve, divide the soup between bowls and top with the roasted cauliflower.