Asparagus and goat’s cheese frittata with pumpkin seeds

 

Get your day off to a positive start with energizing eggs and stress-busting seeds 

 

 

 

Ingredients 

 

 

• 1 bunch (approx. 200g) asparagus spears 
• 6 large high-welfare eggs 
• 1 small onion, finely chopped 
• 1 cup (100g) goat’s cheese, crumbled 
• 2 tbsp (30ml) extra virgin olive oil 
• 3 cloves garlic, minced 
• 2 tbsp (30ml) pumpkin seeds 
• Salt and freshly ground black pepper to taste 
• Optional garnishes: fresh parsley or a pinch of chili flakes 

 

 

 

Directions 

 

 

1. Pre-heat your grill (broiler) to a medium heat. 
2. Wash and cut the asparagus spears into inch-long pieces.  
3. Bring a pot of salted water to the boil and cook the asparagus for approximately 2 minutes, until they’re softened but still firm. 
4. Whisk the eggs together in a bowl and then add the crumbled cheese. Season well and set aside. 
5. Heat the olive oil in an oven-proof pan or skillet until medium-hot. Sauté finely chopped onion and minced garlic for a minute or two until softened: take care to ensure they don’t burn. 
6. Add the asparagus to the pan, distributing evenly, and then pour the egg mixture over the top. Allow it to cook for 3-4 minutes until the edges are firming up, but not sticking to the pan.  
7. Sprinkle the pumpkin seeds on top and transfer the whole pan to a grill (broiler) and cook underneath the heat for a further 4 minutes or so, until the egg has set and the cheese is starting to turn golden. 
8. Serve sliced, sprinkled with some fresh parsley or a little chili if you like. 

 

 

 

Turmeric-spiced buddha bowl with tahini dressing 

 

 

This colorful, warming buddha bowl is guaranteed to add a little cheer to your lunch. 

 

 

 

 

Ingredients 

 

 

• 1 cup (200g) brown rice, cooked 
• 1 can (400g) chickpeas, drained and rinsed 
• 2 cups (200g) broccoli florets 
• 1 large carrot, julienned 
• 1 lemon, juiced 
• 2 cups (200g) spinach leaves 
• 1 cup (150g) red cabbage, shredded 
• 1 large ripe avocado, sliced 
• 2 cloves garlic, minced 
• 3 tsp (15ml) ground turmeric 
• 1 tsp (5ml) ground cumin 
• 2 tbsp (30ml) tahini 
• 3 tbsp (45ml) extra virgin olive oil 
• Salt and freshly ground black pepper to taste 
• Optional garnish: sesame seeds, fresh coriander 

 

 

Directions 

 

 

1. Preheat the oven to 200C/220C fan/gas 8. 
2. Combine the chickpeas, broccoli, carrots with 2 tbsps. of olive oil in a large bowl. Season with 2 tsp turmeric, 1tsp cumin, plus salt and pepper and toss to fully combine. 
3. Tip the mixture onto a baking sheet and place in the oven for 20-25 minutes, shaking once half-way through. Cook until the vegetables have become slightly crispy but not burned. 
4. Meanwhile, make the tahini turmeric dressing by pouring the tahini, lemon juice and 1 tbsp of turmeric together into a small bowl. Add the remaining turmeric and the garlic, season well and whisk briskly until fully combined. If it’s a little too thick for your liking, just add a little water to thin it out.  
5. To serve, pour a cup of cooked rice into a bowl, top it with the roast vegetables and add the fresh spinach leaves, shredded red cabbage and sliced avocado. Drizzle over the dressing and, if you like, add sesame seeds or coriander for a final burst of flavor.  

 

 

 

Garlic and Parmesan baked oysters 

 

 

Nutritional powerhouses, oysters are full of calming minerals and fatty acids — and taste delicious! 

 

 

 

 

Ingredients: 

 

• 12 fresh oysters 
• 1/4 cup (60ml) grated Parmesan cheese 
• 2 cups (250g) breadcrumbs  
• 1/2 cup (120ml) extra virgin olive oil 
• 3 cloves garlic, minced 
• 1 tbsp (15ml) fresh lemon juice 
• 1 tbsp (15ml) fresh parsley, finely chopped 
• 1 tbsp (5ml) dried oregano 
• Salt and freshly ground black pepper to taste 
• Optional garnishes: whole sprigs fresh parsley, lemon wedges 

 

 

Instructions 

 

 

1. Preheat the oven to 190C/170C fan/gas 4. 
2. Shuck and clean the oysters carefully, then place them in their half shells on a flat baking sheet (use rock salt or crumpled tin foil to keep them from toppling) 
3. In a small bowl, pour in the extra virgin olive oil, garlic, lemon juice, parsley and oregano. Stir to combine and then distribute evenly on top of the oysters.  
4. In a separate bowl, mix the breadcrumbs with grated Parmesan cheese and sprinkle across the oysters.  
5. Season to taste and pop the baking tray into the oven for about 12 minutes, until the oysters are cooked through and the topping has turned golden.  
6. Serve immediately, garnished with fresh parsley and lemon wedges. 

 

 

 

Lamb’s liver and onions 

 

 

Go old-school with this simple supper that’s packed with fortifying iron. 

 

 

 

 

Ingredients 

 

 

• 2 cups (500g) lamb’s liver 
• 2 tbsp (30ml) olive oil 
• 1 large onion, thinly sliced 
• 3 cloves garlic, minced 
• 1 tsp (5ml) dried thyme 
• 1 tsp (5ml) dried rosemary 
• Salt and freshly ground black pepper to taste 
• Optional garnishes: fresh parsley 

 

 

Directions 

 

 

1. Run the liver under cold water, pat dry with paper towels, and slice into thin strips. 
2. Heat the olive oil in a large heavy-bottomed skillet (or cast iron pan) to medium heat. 
3. Tip in the sliced onions and minced garlic and cook for 2-3 minutes, ensuring the onions have turned translucent but the garlic isn’t overcooked. 
4. Add the liver to the pan and cook for about 5 minutes or to your liking, turning once to make sure each side is browned.  
5. Season the mixture well with thyme, salt and pepper and if desired, drizzle a little balsamic vinegar on top. Stir to combine and cook for a further 2 minutes, until the vinegar has reduced. 
6. Serve garnished with parsley, along with your favorite side dish. 

 

 

 

Dark chocolate-dipped strawberries 

 

 

Indulge in a sweet treat combining healthy fruit and antioxidant-rich cocoa. 

 

 

 

 

Ingredients 

 

 

• 1 cup (200g) dark chocolate (at least 70% cocoa) 
• 2-3 cups (350-400g) fresh strawberries 
• Optional toppings: chopped nuts, desiccated coconut, chia seeds, icing sugar 

 

 

Directions

 

 

1. Wash the strawberries well and leave them to dry 
2. Line a baking sheet with parchment paper. 
3. Break the chocolate into small pieces and place into a heatproof bowl. Microwave in 20-second intervals, stirring well between each interval to avoid burning (this is crucial, otherwise the chocolate will develop a bitter taste). 
4. Holding each strawberry carefully by the stem, dip them into the chocolate, covering as much as possible of the fruit. 
5. Let any excess chocolate drip off and then transfer to the parchment paper. 
6. Sprinkle with nuts, coconut or chia seeds and leave aside to cool for at least 20 minutes until the chocolate has set. 
7. Sift a little icing sugar over the fruit and serve immediately, as a special sweet treat. 

 

 

 

Honey and chamomile tea 

 

 

Breathe in the calming effects of nature’s bounty with this simple soothing tea. 

 

 

 

 

Ingredients 

 

 

• 2 chamomile tea bags (or 4 tsps. loose chamomile flowers) 
• 2 cups (475ml) boiling water 
• 1-2 teaspoons (5-10ml) honey 
• Optional garnishes: lemon slices, dried lavender 

 

 

Directions 

 

 

1. Bring 2 cups (475ml) of water to a boil. 
2. If using teabags, place them directly into a teapot and cover with boiling water. 
3. Let the tea steep for 3-5 minutes until the flowers have infused. 
4. If you like the flavor strong, leave one tea bag in the water; if not, remove both and set aside. 
5. Stir in the honey, adjusting the level of sweetness to your taste. 
6. Serve in a deep cup, with a slice of lemon if you’d like a touch of tartness or a pinch of lavender for a pretty floral scent.