Breakfast eggs with avocado and black beans

Recipe taken from Balance Magazine, published by Diabetes.org

On the pulse – Pulses contain protein and fibre and, compared to other carb-containing foods, don’t give sharp rises to blood glucose levels. So if you have diabetes, there’s never ‘bean’ a better time to cook with them …

Serves: 2 Prep time: 10 mins Cook time: 15 mins

Per Serving 322g:

Carbs: 24.1g Cals: 375 Sugars: 5.1g Fat: 20.9g Sat Fat: 4.9g Salt: 0.22g
Protein: 17.3g Fibre: 10.2g

2.5 portions of fruit and veg

Ingredients:
1 large avocado
2 small eggs
1 tsp rapeseed oil
1/2 red chilli, deseeded and finely sliced
200g canned black beans in water
8 cherry tomatoes, roughly chopped
1/2 tsp chipotle paste
2 spring onions, finely sliced

Method:

Preheat oven to 200C/Gas 6. Halve the avocado, remove the stone and scoop out 1 tablespoon of flesh from each half (reserve for another recipe).
Sit each half in a ramekin to keep them upright. Crack an egg into each and bake for 12-15 mins until yolk is set.
Heat the oil in a small non-stick frying pan. Add the chilli and cook until softened. Add the beans and their can juices, the tomatoes and chipotle paste. Cook gently for 5 mins until warmed through and the tomatoes are starting to soften.

Tip: If your eggs are a bit big, separate the yolks, pop a yolk into each avocado, stir the whites with a fork to break them up, and use to top up the dip in each avocado.

Asparagus Frittata

Recipe taken from Balance Magazine published by diabetes.org.

4-Ingredient Lunches – Simple, delicious meals you can throw together in minutes …

Per Serving 237g

Carbs: 3.2g Cals: 176 Sugars: 2.8g Fat: 9.8g Sat Fat: 2.8g Salt: 0.05g Protein: 17g Fibre: 3.5g

2 portions of oily fruit and veg

Serves: 2 Prep time: 4 mins Cook time: 7 mins

Ingredients:
1 cal oil spray
250g bunch fresh asparagus, cut into chunks and ends removed
1/2 bunch (60g) spring onion, finely chopped
3 medium eggs, beaten and seasoned with black pepper
1/2 medium bag (150g) fresh spinach leaves

Method:
1. Spray a small frying pan with the 1 cal oil and fry the spring onion and asparagus for a few minutes, over a medium heat, until softened.

2. Add the spinach and cook until it has wilted.

3. Pour the eggs into the pan, spread the asparagus through the mixture and cook until the edges are starting to brown.

4. Remove from the hob and place under a hot grill until browned.

Omelette Wrap with Satay Sauce

Recipe courtesy of Psychologies Magazine (April 2021) and taken from The Right Carb by Nicola Graimes.

This is a great alternative to a wheat tortilla. The right carbs come in the form of brown jasmine rice, with veg, peanut sauce and an onion pickle as a nutritious filling.

Serves : 4

Ingredients :

165g brown jasmine rice, rinsed
1 tblsp toasted sesame seeds
1 small red onion, thinly sliced
2 tblsp apple cider vinegar
100g red cabbage, shredded
2 carrots, cut into matchsticks
1/2 cucumber, deseeded and cut into ribbons
1 large handful coriander leaves
8 eggs
40g butter
Sea salt and black pepper

For the satay sauce
150g peanut butter
Juice of 1 lime
2 tsp light soya sauce
2 tsp toasted sesame oil, plus extra for the salad
5 cm piece fresh ginger, peeled and finely grated
1 large garlic clove, grated
1/2 tsp dried chilli flakes, plus extra to serve

Cook the rice according to the packet instructions. Leave for 5 minutes, then stir in the sesame seeds.
Meanwhile, put the onion in a bowl and pour over the vinegar. Set aside to pickle until ready to serve.
Blend together all the ingredients for the satay sauce with 4 tablespoons of just-boiled water in a blender.
Put the cabbage, carrots and cucumber in a bowl, drizzle over a little sesame oil, season with salt and pepper and toss until combined.
To make the omelettes, beat 2 eggs in a bowl and season. Heat a quarter of the butter in a medium frying pan over a medium-low heat and add the beaten eggs. Tip the pan to coat the base with the eggs and cook for a minute or two until set. Keep the omelette warm, covered, in a low oven while you make the remaining three omelettes.
To serve, top the omelettes with the rice and the vegetable salad. Spoon over the satay sauce and finish with the onion pickle, coriander and a sprinkling of chilli flakes.

Zingy Greens Tortilla

Recipe taken from the Lidl Easter brochure – April 2021.

Serves : 4; Preparation time : 10 mins; Cook time : 30 mins

Ingredients :

500g new potatoes, large ones, halved
1 tbsp olive oil
1 onion, finely sliced
1 garlic clove, finely sliced
200g baby spinach
8 eggs
Small bunch of mint, leaves picked and finely chopped
2 courgettes, peeled into ribbons
30g parmesan, finely grated
1 pot of red pepper hummus
100g mixed salad leaves
1/2 lemon, juice only
Salt and pepper

Cook the potatoes in salted boiling water for 15 minutes, or until easily pierced with the tip of a knife. Drain, cool slightly, then chop into thick slices to add bulk to the tortilla.
Heat the olive oil in an ovenproof, non-stick frying pan and fry the onion for 8 minutes. Add the garlic and cook for a further minute. Preheat the grill to high.
Add the spinach to the pan and allow to wilt for a few minutes, stirring regularly. Beat the eggs in a jug and plenty of seasoning, stirring in most of the shredded mint for extra zing.
Scatter the potato slices into the pan and pour over the eggs, swirling the pan so the mixture reaches the edges. Shred the courgettes into ribbons for bite and lay in the pan in loose swirls. Cook for a little longer, just 3-4 minutes, then sprinkle over the grated cheese and slide the pan under the grill for five minutes.
Allow the tortilla to cool then spread the top with the red pepper houmous to bring a smokiness to the dish. Toss the salad leaves and remaining mint with the zesty lemon juice and some seasoning and scatter over to serve.

Iced Chocolate Parfaits

Recipe courtesy of Hello Magazine many years ago.

Use rubber muffin moulds as the parfaits will pop out easily.

Serves : 6

Ingredients :
600g (1 lb 5oz) dark cooking chocolate, melted
3 egg yolks
9 tblsp caster sugar
3 egg whites
375ml (13 fl oz) double cream
Few drops of vanilla extract
250g (9oz) crème fraiche

To serve :
Chocolate sauce
Ice cream
Mint sprigs

Step One : Brush the inside of six non-stick large muffin moulds with a thin layer of melted chocolate and chill until set. Repeat twice more. If liked, a little melted white chocolate can be brushed alternately on the moulds with the first layer of dark chocolate.

Step Two : In a bowl, whisk the egg yolks with half the caster sugar until light and fluffy. In another bowl, whisk the egg whites until they are standing in stiff peaks. Whisk in the remaining sugar and then fold into the yolk mixture.

Step Three : Whip the cream, vanilla and crème fraiche together until stiff, and fold into the egg mixture. Pipe or spoon into the muffin moulds and freeze until firm.

Step Four : To serve, pop the frozen parfaits out of the moulds and serve with chocolate sauce, ice cream and mint sprigs.

Caramelised Onion and Rosemary Tortilla

Recipe courtesy of The Co-operative Food Magazine.

Serves : 6

Cooking time : 1 hour 30 minutes

Ingredients :
4 large potatoes, peeled
1 dessertspoon olive oil
2 large onions, sliced
1 dessertspoon caster sugar
1-2 tblsp fresh rosemary
50g gorgonzola or soft blue cheese
8 large eggs

Step One : Heat oven to gas mark 3 / 170oC / fan 150oC.

Step Two : Parboil the potatoes, cool and then slice fairly thinly.

Step Three : Heat the oil and cook the onions over low heat for 8 to 10 minutes. Add the sugar and cook for another 15 minutes, until the onions are golden and soft. Stir in the rosemary and cook for another few minutes.

Step Four : Grease a 20cm cake tin. Beginning with the potatoes, layer with the onions and crumbled cheese, finally finishing with the potato.

Step Five : Beat the eggs, season and pour over layers. Cook in the oven for 40 minutes to an hour.

Serving Suggestion: Serve with a tuna, red onion, rocket and potato salad.

Tastes of Ghana – Gari Foto

Recipe courtesy of Psychologies Magazine (June 2017) and taken from Zoe’s Ghana Kitchen by Zoe Adjonyoh.

Gari – fermented, dried and ground cassava – has no real flavour of its own apart from the sourness of fermentation. But it can take on a great deal of flavour and bulk out meagre pickings in the fridge.

Serves : 6

Ingredients:
120ml (4 fl oz) sustainable palm oil or groundnut oil
2 onions, finely diced
1cm (1/2 – inch) piece fresh root ginger, grated (unpeeled if organic), or 1/2 teaspoon ground ginger
1 garlic clove, very finely chopped or 1/4 teaspoon garlic powder
2 fresh red chillies, deseeded and finely chopped, or 1/4 teaspoon ground hot pepper or cayenne pepper
3 large ripe tomatoes, roughly chopped
1 scant tablespoon tomato puree
250g (9oz) Gari (fermented, dried and ground cassava)
6 free-range eggs
Chopped coriander, to garnish (optional)

Step One : Heat the oil in a frying pan, add the onions and saute over a medium heat for about 3 minutes until translucent.

Step Two : Add the ginger, garlic and chillies, and stir well to evenly coat the onions before adding the chopped tomatoes and tomato puree. Leave the stew to cook over the medium heat for about 25 minutes.

Step Three : As soon as you’ve added the tomatoes, start preparing the gari, which is a bit like making couscous. Place it in a bowl and gradually spinkle with 120ml (4 fl oz) lightly salted warm water to evenly moisten it, mixing it through with a fork as you go. Be careful to add the water a little at a time so that you don’t overdo it, as the mixture should just be damp, not drenched!

Step Four : Cover the bowl with a plate or clean cloth and set aside for 10-15 minutes while you prepare the eggs. At this point, choose how you want to cook your eggs. If it’s the weekend and fancy a treat, you could make poached eggs, but if you feel like something more everyday, just boil or scramble them. It’s up to you.

Step Five : Before adding your choice of cooked eggs to the dish, fold the moistened gari into the stew, which should be cooked by now, and stir through gently but thoroughly – you should get a nice pink colour to the mixture. If you’ve decided to make scrambled eggs, you can also fold them into the gari now to create a sort of gari omelette, or serve them on the side.

Step Six : Remove the pan from the heat and season to taste with sea salt and black pepper. Serve immediately, with the seasoned poached, boiled or scrambled eggs on top, garnished with some chopped coriander.

Tastes of Ghana – Oto / Oetorh

Recipe courtesy of Psychologies Magazine (June 2017) and taken from Zoe’s Ghana Kitchen by Zoe Adjonyoh.

Oto is a classic Ghanaian celebratory dish made with hard-boiled eggs, mashed yam and palm oil. Yam has a very high starch content and will help to keep you fuelled all day long, if you eat a big enough portion.

Serves : 4-6

Ingredients:
300g (10 1/2 oz) puna yam
4-6 hard-boiled free-range eggs, shelled and quartered
120ml sustainable palm oil or carotene oil
2 red onions, 1 finely diced and 1 sliced and fried to serve as a garnish or side
1-2 tblsp dried ground prawn / shrimp powder (optional)
A little butter, if required
Chopped spring onion or coriander, to garnish
Baked or Crispy Fried Kale, to serve

Step One : Have a bowl or pan of water ready, as you’ll need to put each peeled yam piece straight into water to prevent them oxidising and turning brown. Peel the yam and cut into 2.5 – 5cm (1-2inch) cubes, then rinse thoroughly in cold water to remove the starch.

Step Two : Add the yam to a large pan of lightly salted boiling water and cook for 12-15 minutes, until fork tender. (Hard-boil your eggs in the pan at the same time to save on the washing up!) Drain and mash the yams; set the eggs aside.

Step Three : Heat the oil in a heavy-based pan, add the diced onion and saute over a medium heat for a few minutes until soft. Add the prawn / shrimp powder (if using) and stir to combine.

Step Four : Remove the pan from the heat and gradually add the oil and onions to the mashed yam, mixing thoroughly, adding a little butter, if needed.

Step Five : Continue adding the oil and onions until it is a dense mash texture, but not a puree. You may not need to use all the oil, so taste and add extra oil and sea salt, if required.

Step Six : Serve in bowls with the hard-boiled egg and the fried, sliced red onion on top, with a green garnish, such as spring onion or coriander, or to really bring out the rich colour, serve with a portion of Crispy Fried Kale.

Carrot and Poppy Seed Waffles

Recipe taken from The Good Stuff: Delicious recipes and tips for happier and healthier children by Lucinda Miller published in Psychologies Magazine February 2019.

Kids will love this healthy and tasty alternative to bland shop-bought waffles. Fussy eaters won’t spot the carrot and the poppy seeds boost calcium, iron and zinc levels.

carrot and poppy seed waffles

Ingredients:
200g porridge oats
1 tblsp Coconut sugar or light muscovado sugar
1 tsp baking powder
1 tblsp black or white poppy seeds
Pinch of fine sea salt
1 medium carrot, peeled and grated
200ml whole milk
120ml plain Greek yogurt
3 free-range eggs
Coconut or olive oil, for greasing the waffle maker

Makes : 5-6 waffles

Step One : Preheat the oven to 180oC (160oC fan), gas mark 4 and lightly grease the waffle maker with a little coconut or olive oil, using a piece of kitchen paper.

Step Two : Measure the oats into a food processor and blitz for about 1 minute, or until they reach a flour-like consistency.

Step Three : Transfer the oats to a large bowl and stir in the coconut, or muscovado sugar, baking powder, poppy seeds and salt, before adding the grated carrot, along with the milk and yogurt.

Step Four : Add one egg at a time, beating well after each addition until all the ingredients are combined.

Step Five : Turn your waffle maker to the highest setting and pour a ladleful of the mixture into the lower plate. Be careful not to overfill it or the mixture will pour out of the sides. Close the lid and let the waffle cook until it is golden brown on both sides – about 2 minutes.

Step Six : Remove from the waffle maker and place on a baking tray. At this stage, the waffle will be quite soft, so pop it into the oven for 5 minutes to crisp up. Repeat until you have 5-6 waffles.

Banana Praline Pavlova

Courtesy of Prima Magazine

A spectacular but simple-to-prepare dessert that is sure to impress your guests.

Ingredients

Pavlova:
3oz (75g)soft light brown sugar
3oz (75g) caster sugar
3 egg whites
1/2 tsp (2.5ml) ground cinnamon

Topping:
1pt (568ml) double cream
1 lemon
3 bananas
6oz (175g) caster sugar
1oz (25g) flaked almonds

Step One : Draw a 9in (23cm) circle on a piece of baking parchment and place upside down on a baking sheet. Preheat the oven to Mark 1/2 (250oF / 130oC).

Step Two : Sieve brown sugar to remove any lumps and mix with caster sugar. Place egg whites in a clean, dry bowl and whisk until stiff but not dry. Begin adding half the sugar 1oz (25g) at a time, whisking well between each addition. Fold in remainder with the cinnamon using a large metal spoon. Spoon into the circle leaving the surface quite rough. Bake for 1 1/2 – 2 hours or until crisp and dry. Cool.

Step Three : Whisk cream with grated lemon rind and 1 tblsp (15ml) juice until it forms soft peaks. Place in fridge until needed. Roughly chop bananas and place in the remaining lemon juice.

Step Four : Pile cream on the meringue. Drain bananas and place on cream. Refrigerate for up to 20 minutes while preparing the praline.

Step Five : Place sugar and almonds in a heavy-based saucepan. Heat very gently until sugar melts and turns a golden caramel. Do not stir but shake the pan as sugar melts. Spoon praline over bananas. Refrigerate for up to 20 minutes before serving.

Tip: You can prepare the praline in advance, then pour it on to an oiled baking sheet and cool. When ready to serve, break into chunks and scatter over meringue.

Recipes for other Meringue ideas can be found here …