Kale, Eggs & Beans

This one can make a healthy breakfast, but you don't have to. It takes 12-15 minutes to make. 

This dish has over 200%* vitamin C, and manganese, plus 100% of your magnesium and almost 70% B-6 making this dish great for helping co-ordination & dizziness, emotional issues and insomnia. The 21% vitamin D in the eggs & 12% vitamin E in dried chillies will go towards reducing fatigue, whilst the barlotti beans provide 25% B-1 and 90% folate that support your B-12 and nerve function in the brain, increasing effectiveness of B-12 in your diet. 

*Recommended Daily Allowance

Serves 2

Ingredients

100 g x kale, cut up without spines

1 x onion, diced

2 x garlic cloves, diced

2 x eggs

1/2 tin x barlotti beans, pre-cooked and drained

1 cup x vegetable stock

1 tsp x paprika
1/2 tsp x fennel seeds
1/2 tsp x dried chillies

Instructions

1. In deep frying pan over medium heat, cook onion & garlic for 1-2 minutes. Add SPICES and leave to cook for further 2 minutes. 

2. Add half the kale to the frying pan & let it wilt (approx. 2 mins). Add other half of kale & leave to wilt. 

3. Add barlotti beans and vegetable stock to pan, & leave to cook for 6 mins, stirring occasionally. 

4. Make little indents in the cooked kale & break eggs into these gaps. Leave to cook the eggs (approx. 2 mins). 

5. Serve and enjoy!

Peppers stuffed with Baby Beetroot

Oops! I'd eaten it all before I remembered to take a photo - so delicious!  This makes a yummy snack!  Takes 5-10 minutes depending your grill. 

Bell peppers have well over 100% of your RDA for Vitamin C plus 10% RDA of B-6, whilst baby beetroot is rich in B-6 with lots of magnesium and manganese.  This makes this dish great for insomnia, depression, anxiety and dizziness. 

Serves 2

Ingredients

2 x bell peppers, halved

150 g x baby beetroot (pre-cooked), sliced

Instructions

1. Grill the peppers until they are soft & slightly golden on the edges.

2. Place the beetroot inside the peppers & enjoy!

Beetroot, Feta & Lentil Salad

Another salad for a busy day moving around & a standard salad recipe that is nutritious for the brain!

Serves 2

Ingredients
4 x beetroot bulbs aka beets (pre-cooked in vacuum sealed pack), chopped into cubes
170 g x feta cheese, cut into small cubes
1 cup x raw spinach
1/2 cup x green or brown lentils (pre-cooked in a tin saves you boiling them)
Squeeze x lemon juice
Pepper to taste

Instructions
1. Boil lentils in water for 20 minutes until tender (unless pre-cooked in a tin, then just combine with 2). 

2. Combine beets, feta, spinach lentils into bowl. Squeeze lemon juice & season with pepper. 

Okra and Tomato Stir fry

My sister made this for me to accompany a roast chicken & I'd eaten most of it before I remembered to take a photo! 

Okra is high in vitamin C, magnesium and is 10% of your RDA for manganese (some B6 and lots of vitamin K), so combined with the garlic and tomatoes this makes the blog. 

Serves 2

Ingredients
300 g x okra
2 tbsp x olive oil
4 x garlic cloves, thinly sliced
1/2 lemon, juice
200 g x cherry tomatoes, halved
1/2 tbsp x chopped coriander
2 tbsp x water
Salt & pepper to taste

Instructions
1. Over a high heat DRY fry the okra until it begins to blister (almost popping seeds).

2. Reduce heat to medium and add olive oil & garlic for 2 minutes. 

3. Add tomatoes, lemon juice & coriander for a further 2-3 minutes, so tomatoes warm through. Season to taste. 

Blueberry, Kale & Quinoa Salad

The last day of my course & I made this salad. It's a bit fruity!

Ingredients
1/2 cup x blueberries
1/2 cup x quinoa
1 cup x water
50 g x kale, shredded & spines removed
75 g x feta cheese, cubed
1/2 lemon juice
1 tbsp x olive oil
1/2 cup x sliced almonds (I only had whole ones but flaked is better)

Instructions
1. Boil 1 cup of water in saucepan & add quinoa.  Cook according to instructions on packet. 

2. Meanwhile, steam kale for 5 minutes.

3. Mix feta, kale, almonds, blueberries & quinoa in bowl. Drizzle lemon juice & olive oil over the salad & mix. 

Tofu, Kale & Avocado Salad

For the next 2 weeks I am doing a course, so I need some packed lunches to feed my brain! 

Serves 4 (or 2 big lunches)

Ingredients
2 x avocados, cubed without skin
325g silken tofu, drained & cubed
1 tsp x sesame oil
2 tsp x sesame seeds
1/2 lemon, juice
1 spring onion, chopped 
200g kale, rinsed

1 tsp x salt
Pepper to season
Optional: 
50 g brown rice

Instructions
1. Boil brown rice for 30 minutes until soft. Make sure that there is plenty of water in the pan so it does not dry out and burn (today's lesson for me)!

2. Meanwhile, break kale into smaller chunks and steam it for 15 minutes. 

3. Whilst the rice and kale are cooking, if you haven't chopped the other ingredients then chop them into large cubes and mix all together in a big salad bowl (avocados, tofu, spring onion, sesame seeds, sesame oil & lemon juice). 

4. When the kale is cooked drain it off & chop off the spines of the leaves and then cut the leaves into smaller slices. 

5. Add the rice when it is cooked and mix all the ingredients together thoroughly.