EASY LIKE A SUNDAY MORNING EGGS
GET-UP-AND-GO OVERNIGHT OATS
VEGGIE-FULL BOLOGNESE WITH REAL SPAGHETTI
everyday option • dairy free • vegetarian • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free
PREP TIME: 5 MINUTES
COOKING TIME: 20 MINUTES
1 tablespoon extra virgin olive oil
1 small brown onion, finely chopped
2 400 g (14 oz) tins chopped tomatoes
1 tablespoon tomato paste
3 garlic cloves, crushed
2 teaspoons ground cumin
½ teaspoon dried chilli flakes
½ teaspoon salt
4 free-range eggs
4 slices grainy sourdough bread
2 tablespoons chopped parsley, to serve
Heat the olive oil in a large frying pan over medium heat. Add the onion and cook for 5 minutes or until soft.
Add the tomatoes, tomato paste, garlic, cumin, chilli flakes and salt. Add a little water if it becomes too thick. Cook for 10 minutes.
Make little wells in the tomato mixture and break the eggs into the wells. Cover the pan with a lid and simmer for 5 minutes until the egg whites are cooked but the yolks are still soft.
Meanwhile, toast the bread.
To serve, scatter the parsley over the top and scoop the eggs and tomato mixture out of the pan onto the toast.
If you love this recipe but don’t have time on weekdays, you can make lots of the tomato sauce (up to the second step) and store the mixture in the fridge or freezer. Then simply heat it in the frying pan in the morning and add the eggs. This is a great breakfast if you like to go camping.
• If you love mushrooms, add a cup of chopped mushrooms with the tomatoes. Like it hot? Add an extra ½ teaspoon of chilli flakes for a delicious warm heat.
• Use gluten-free toast if you want to make it gluten free.
everyday option • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free
PREP TIME: 5 MINUTES (PLUS OVERNIGHT SOAKING)
¹⁄3 cup (80 ml) milk
¹⁄3 cup (95 g) Greek-style yoghurt
¹⁄3 cup (35 g) rolled (porridge) oats
2 teaspoons honey
1 teaspoon natural vanilla extract
2 tablespoons mixed seeds, such as linseeds (flaxseeds), sunflower seeds, pepitas (pumpkin seeds) and chia seeds
¹⁄3 cup (45 g) frozen berries (optional)
Stir together the milk, yoghurt, oats, honey, vanilla and mixed seeds in a jar. Top with the frozen berries (if using) and let it soak in the fridge for at least 3 hours or preferably overnight.
You can experiment and swap the honey for half a shredded apple or 1 tablespoon of raisins or currants, add a handful of chopped nuts or play around and add different seasonal fruit. If you don’t have frozen fruit, fresh chopped or a bit of dried fruit is great.
• Look for a Greek-style yoghurt with probiotics.
• Use certified gluten-free oats if you need to make it gluten free and nut milk or coconut yoghurt to make it dairy free and vegan.
everyday option • dairy free • vegan • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free
PREP: 5 MINUTES
COOKING TIME: 4 MINUTES
SERVES: 4 (MAKES AROUND 20)
1 cup cooked peeled kent pumpkin (squash)
2 400 g (14 oz) tins chickpeas (garbanzo beans), drained and rinsed
2 teaspoons ground cumin
2 garlic cloves
½ cup (70 g) wholemeal plain flour
½ cup (10 g) parsley leaves
2 tablespoons extra virgin olive oil, for cooking
Put all of the ingredients, except for the olive oil, into a food processor and blitz for 30 seconds or until smooth. Roll into balls, then press down to flatten slightly.
Heat the olive oil in a large frying pan over medium–high heat. Add the falafel balls and cook for 2 minutes on each side. Drain on paper towel.
If you haven’t any baked pumpkin on hand, peel 400–500 g (14 oz–1 lb 2 oz) of pumpkin and bake it at 200°C (400°F) for 45 minutes or until soft.
• Enjoy the falafel balls with a salad or serve with Cheeky tzatziki (see page 210), wholemeal pita bread and Quinoa pomegranate tabouleh (see page 192).
• Use gluten-free flour if you’re sensitive.
everyday option • dairy free • heart healthy • healthy ageing • diabetes friendly • nut free
PREP TIME: 2 MINUTES
COOKING TIME: 25 MINUTES
1 brown onion, coarsely chopped
1 carrot, coarsely chopped
250 g (9 oz) button mushrooms
2 tablespoons extra virgin olive oil
2 tablespoons tomato paste (tomato concentrate)
2 garlic cloves
1/2 teaspoon salt
400 g (14 oz) minced beef
2 400 g (14 oz) tins of chopped tomatoes
2 tablespoons balsamic vinegar
500 g (1 lb 2 oz) wholemeal spaghetti (gluten-free if desired)
handful of basil leaves, to serve
Put the onion, carrot and mushrooms in a food processor and blitz until finely chopped. Alternatively, finely chop all the vegetables.
Heat a large saucepan over medium-high heat and add the olive oil. When the oil is hot, add the chopped vegies and cook for 5 minutes, stirring, until caramelised.
Add the tomato paste, garlic and salt, stir well, and cook for a further 3 minutes.
Add the beef, breaking up lumps, and stir it through the vegetables. Cook for 5 minutes.
Add the tomatoes and balsamic vinegar and cook for a further 10 minutes.
Meanwhile, cook the spaghetti according to the packet directions. Divide the spaghetti between plates and top with the sauce. Serve with fresh basil.
If you have fussy eaters, blitz the vegies a little finer so they are more hidden.
• This bolognese is ideal for easy meal prep, so whip up a whole batch (or two or three!) ahead of a busy week. Freeze the extras.
• The longer you cook bolognese, the tastier it becomes; if you have time, simmer it for an hour in total (check regularly and add a little water if necessary to ensure it doesn’t burn).