Because Breakfast should not be boring!

Please, not another day of oatmeal….

Yip, that was my thought exactly, so instead I’ve decided to indulge in a healthy high protein egg white omelette with a spinach, mushroom and cheese filling.  And to round it of  I’ve sprinkled some roasted black sesame seeds on top.

I almost forgot I had these black sesame seeds in my pantry, off course I’m obsessed with it now, they are just so darn pretty! don’t you agree?

Now go on! have some eggs for breakfast and remember omelets is great for supper too.

Recipe 

 

 

yields 2 omelets 

4 egg whites and two whole eggs

90 ml water

Salt and pepper to taste

1/2 cup of frozen or freshly chopped spinach

1/2 punnet of mushrooms sliced

1/2 onion

60 g  low-fat  cheese

Olive oil

tbs sesame seeds (roasted over a dry hot pan)

Fry your onions and mushrooms in a separate pan until brown and cooked through add the spinach and fry for another minute or two and set aside.

Beat the eggs and water together in a bowl and flavour with salt and pepper to taste.

Heat your egg pan and add some olive oil.

Add half of the egg mixture in your pan, cook on medium heat for a few minutes until the egg sets but still soft and moist on top.

Add half of the mushroom mixture and half of the cheese on one half of the omelette.

Flip other half over and fry for another 30 seconds until the cheese is melted.

Repeat process with rest of the mixture for the second omelet.

Serve hot and sprinkle with some sesame seeds before serving.

Now go on! have a omelette for supper too.

 

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Green bean Dish

Green beans is one of my favorite veggies.  When ever my mother use to cook Sunday Lunch I would usually sneak into the kitchen to have a slice of brown bread with thick butter and a tablespoon of the mashed green beans and potatoes on top of my bread. That “stolen” tablespoon of beans hit the spot every time!

This is a healthier version and serves as your veggie and starch portion. It’s also delicious eaten as a vegetarian dish on its own. If you don’t want the starch you can have it without the potatoes.

Serve 6 (as a side dish)

1 packet of green beans +- 400 g - 500 g

1 onions sliced

2 tomatoes cubed

1 punnet of button mushrooms

5 ml Robertson’s vegetable spices

2 – 3 potatoes peeled and cubed

Olive oil for frying

Salt and freshly ground black pepper

Wash your green beans and cut them in half. Cook with the peeled and cubed potatoes over medium heat until soft. Strain and set aside.

In a pan fry the onions with the vegetable spices in a little olive oil until soft. Add the mushrooms and fry for another few minutes. Add the Tomato cubes stirring continuously allowing the tomatoes to break down and forming a little bit of a sauce.

Add the potatoes and the green beans to the tomato mixture and stir through making sure the beans and the potatoes are all coated in the tomato sauce. Season with salt and freshly ground pepper. Turn the heat off, cover pan with a lid. Serve warm.

Tips

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For a little Indulgence add +- 150 ml of fresh cream to the beans and heat through just before serving.

Add chillies for a spicy kick!

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Low fat – Creamy Spinach and Feta Soup

We’ve had some really strange weather today, a sudden storm and a lot of rain, not that I’m complaining at all.

I love the rain and the cold weather. With the cold weather comes all my favorite things in life: Hot soups, a steaming mug of hot chocolate, curling up in front of the television with a nice blanket watching your favorite show, cuddling, boots, scarfs, hot stews, early nights, and the list goes on and on!

I love making my Creamy spinach and Feta soup on cold rainy evenings, it’s done under a hour and it taste delicious served with a toasted french loaf or rye bread on the side.

I’ve received the original recipe from a farmer that was one of our clients at the previous company I used to work for. He always told me that his wife makes the Best ever spinach soup! I have replaced the cream with 2 % low-fat milk for a much healthier option and I’ve replace the packet of white onion soup with plain flour.

Serve 6

1 medium onion chopped

Olive oil for frying

1 bunch of spinach (+ – 300g)

1 large potato, peeled and cubed

1 liter of Chicken stock or water

500 ml 2% low fat milk

500 ml of water

60 ml flour

salt and pepper to taste

5 ml celery salt

1 wheel of feta cheese

Fry the onions in a large pot with a little olive oil until soft. Add the chopped spinach to the onions frying it for a minute or two until the spinach have wilted. Add the potato, celery salt and chicken stock to the pot and cook with the lid on until the potatoes are soft. (by now some of the liquid would have evaporated.)

Mix the milk and flour and add soup mix in the pot. Reduce the heat to the lowest setting and stir continuously until the soup have thickened, be careful as the soup will splatter. Believe me I have a scar to proof it!

If the soup is a little thin to your liking add some more flour mixed with a little milk.

Season with salt and pepper.  Sprinkle some feta cheese as garnish on top of the hot soup.

Tips

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You could add bacon or Chicken to this soup for a nice variation.

Fry 2 gloves of chopped garlic with the onions.

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Tomato & Potato Phyllo tart

This is an old recipe with a new jacket on! (Sounds a bit like me in winter…lol!)

The original recipe calls for Puff pastry which taste really, really good!. Now I don’t have to tell you how much fat there is in puff pastry do I?. So because I’m such a good girl I’ve decided to use phyllo pastry instead.

This tart is best served hot from the oven to the plate. The leftovers however do not taste nearly as good as the phyllo pastry gets a bit soggy from the tomato and onion sauce.

If you don’t have enough people to feed at once rather make a smaller tart by dividing the recipe by half.

2 potatoes

1 onion

5 ml dried Marjoram

Salt and pepper to taste

3 tomatoes cubed

1 tsp sugar

2 tbs tomato puree

90 ml water

+- 4 tbs butter melted

5 sheets of phyllo pastry

1 cup of grated Mozzarella cheese.

Pre heat your oven to 180 degrees and grease a baking sheet.

Peel and cut the potatoes in thin slices and cook in salty water until soft. Strain and set aside to cool down. In the meantime fry your onions in a little olive oil with the dried Marjoram until soft. Add the tomatoes stirring continuously. Add the tomato puree, sugar and water cooking it for a minute or two until most of the liquid has evaporated and a thick sauce have formed. Season to taste with salt and pepper.

Lay  a sheet of phyllo pastry on your baking tray and brush with the melted butter, add another sheet of phyllo pastry, continue with the process.

Smear the phyllo pastry base with the tomato and onion sauce and layer the sliced potatoes on top. Sprinkle the grated Mozzarella cheese over the potatoes and bake in the oven for +- 15 – 20 minutes until golden brown. Serve hot.

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Ginger, lemon and honey tea

I have flu and I feel really, really sorry for myself. This couldn’t have happened at a worst time. I’ve missed gym for two days

Well when life hands you lemons you experiment with home-made flu remedies.

I’ve made myself a steaming cup of Ginger, lemon and honey tea. Although there is no tea in it, it is drank like a tea.

The ginger heat you up from inside, the lemon is a good source of Vitamin C and the honey acts a natural cough suppressant.

Read more about the health benefits here.

 Serves 4

4 cups of water

4 tbs of lemon juice

2 tbs grated fresh ginger

Honey to taste

Simmer the water, ginger lemon and grated fresh ginger in a pot for 15 minutes. Pour into cup and add honey to taste. You could add less or more ginger if you prefer.

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