Recipes from The Nude Nutritionist

EASY LIKE A SUNDAY MORNING EGGS

Easy like Sunday Morning Eggs pg 161 SML

everyday option • dairy free • vegetarian • low gi • high fibre • heart healthy
healthy ageing • diabetes friendly • nut free

These delicious baked eggs (based on the traditional shakshuka) are a family favourite, and a fantastic way to get another serve of vegies into your day. You don’t have to leave this dish for breakfasts only: I love it at dinner time too. Serve it straight from the skillet or frying pan for that extra ‘wow’ factor.

PREP TIME: 5 MINUTES
COOKING TIME: 20 MINUTES

SERVES 4

1 tablespoon extra virgin olive oil
1 small brown onion, finely chopped
two 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.

TIPS

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.

Download printable recipe (PDF)

 
GET-UP-AND-GO OVERNIGHT OATS

Get-up-and-go Overnight Oats

everyday option • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free

This is a great basic recipe because it’s so simple: it means you can truly listen to your hunger, as this pot of goodness can be taken with you to be eaten when your hunger grows. Make a whole batch of these oat pots so you’ve got some delicious healthy meals ready ahead of a busy week.

PREP TIME: 5 MINUTES (PLUS OVERNIGHT SOAKING)

SERVES 1

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.

TIPS

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.

Download printable recipe (PDF)

 
VEGGIE-FULL BOLOGNESE WITH REAL SPAGHETTI

Vegie-full beef Bolognese pg166

everyday option • dairy free • heart healthy • healthy ageing • diabetes friendly • nut free

I would never, ever give up pasta forever, so why not make it fit into my healthy, balanced life? I sneak vegies into my sauce and love to serve my vegie-full bolognese with salad and pasta. If you want more vegies, dish up half the bowl with pasta and the other side with whatever vegies are around: spiralised carrots or zucchini (courgettes), shredded lettuce leaves, steamed vegies.

PREP TIME: 2 MINUTES

COOKING TIME: 25 MINUTES

SERVES 4–6

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
two 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.

TIPS

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).

Download printable recipe (PDF)