Spanish omelette with kale

I love a traditional Spanish omelette but I couldn’t help myself and decided I needed to pack some extra health benefits to the recipe.

I’ll often whip this up on a Sunday as an easy evening meal with a salad and will reserve leftover slices for lunches. Please note this recipe is low FODMAP as the garlic is just fried in oil and then discarded.

Kale gets a lot of attention for being a ‘superfood’ and yes it does have plenty of nutrients; being a cruciferous veg it has sulphur containing compounds called glucosinolates which are great for detoxification, it’s also high in iron, calcium, magnesium and folate amongst others. Kale isn’t the tastiest on its own though but when added to this creamy Spanish omelette it works a treat!

Spanish omelette with kale

Serves 4

You’ll need:

  • 1 tbsp grated parmesan cheese (optional and stick to organic if you can)
  • 1 white potato peeled and sliced thinly
  • 3 tbsp light olive oil, 2 for frying the potato and 1 for frying the omelette
  • 1 garlic clove (slightly squashed with a knife)
  • 1 large handful of shredded kale leaves
  • 6 free-range eggs whisked
  • salt and pepper to taste (approx 1/4 tsp each)

Method:

Turn the oven on high.

Over a medium heat on the stove top, place a large frying pan and heat the oil and garlic clove and lightly fry the potato slices on both sides until cooked. Add the kale and saute gently for around 30 seconds. Allow the potato and kale to cool slightly.

Whisk the eggs, salt and pepper then combine the potato and kale to the egg mixture (discard the garlic).

Add the remaining oil to a medium sized frying pan and place over a medium heat on the stove top. Add the egg mixture then turn the heat down low and cover the pan with a lid. Cook for around 3 minutes then transfer the frying pan to the hot oven for about 5 minutes or until cooked (check every couple of minutes).

Serve immediately and enjoy with a salad or warm veggies.

Health and healing,

Meredith x

 

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Two delish vegan dips

Endo-diet friendly, these two dips also happen to be full of flavour. They both contain tahini, (which is sesame seeds crushed into a paste, you can find it in the health food section of your supermarket) which I love not only because of its creamy and nutty flavour but it’s also rich in nutrients such as calcium and protein. Gorgeous stirred through salads, on sandwiches or served with roast vegetables they make a great addition to a meal as well as being a healthy snack.

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Beetroot, macadamia and tahini dip

You’ll need:

  • 4 small beetroots
  • 1/4 cup chopped raw macadamias
  • 1/4 cup of extra virgin olive oil
  • 1 tbsp of black tahini (white tahini will suffice if you don’t have black)
  • Freshly ground sea salt (approximately 1/4 tsp)

Method:

Roast the beetroot on 165 C (fan forced) for 45 minutes with the skin on. Test they are ready by inserting a skewer, it should easily penetrate the beetroot through to the centre. Allow the beetroot to cool.

Remove the skin from the beetroot then chop into small cubes and place in a food processor, combine with the remaining ingredients and process until well combined, the consistency should be fairly smooth, but still with a little texture. Serve immediately or store in the fridge for up to 5 days.

Zucchini, coriander and tahini dip

You’ll need:

  • 1 medium zucchini chopped
  • 1/4 cup of lemon juice
  • 2 tbsp garlic infused olive oil (you could also use plain extra virgin olive oil)
  • 1/4 cup of white hulled tahini paste
  • 1/4 cup of finely chopped coriander leaves and stems
  • 1 tsp ground cumin
  • Freshly ground sea salt (approximately 1/4 tsp)

Method:

Combine all ingredients in a food processor and combine until smooth. Serve immediately or store in the fridge for up to 5 days.

Spiced zucchini & tomato with eggs

This dish is endo and SIBO diet friendly, it’s anti-inflammatory, rich in nutrients and easy to digest. Don’t forget to buy eggs that are from organic, pasture raised hens, not only is it a more ethical choice, they are better for you as they contain high levels of omega 3 fatty acids.

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You’ll need:

  • 1 small/med zucchini
  • 1 small tomato
  • 2 eggs
  • 1 tsp of sesame seeds
  • 1/4 tsp sesame oil
  • 1/4 tsp chilli flakes
  • 1/4 tsp turmeric
  • 1/8 tsp cumin
  • 1 tsp finely chopped chives
  • 2 tsp chopped or torn coriander (cilantro)
  • olive oil
  • sea salt and black pepper

Method:

Place the oil in a small fry pan and heat on a low to medium heat. Add the zucchini, tomatoes and lightly fry for about 30 seconds, then add the sesame seeds, sesame oil, chilli and the herbs except for the chives and coriander, fry and toss the ingredients to combine.

Crack 2 eggs into the mixture, add salt and pepper, chives and coriander, then cover with a lid and allow the eggs to cook.

Once the eggs have cooked to your liking the dish is ready to enjoy.

Yours in health x

Meredith

 

Yellow curry with pumpkin, coconut and cashew nuts

Curries are one of my staple meals during the colder months; nourishing and warm, they are a delicious way to stay healthy. Most curries (including this one) include chili which is rich in vitamin C to help boost your immune system. This curry recipe also has butternut pumpkin and sweet potato which are rich in nutrients such as vitamin A, vitamin C, beta carotene, potassium and are high in fibre. This curry also contains turmeric which has anti-inflammatory properties, perfect for those dealing with endometriosis or other inflammatory health conditions. Turmeric is best absorbed with black pepper so I’ve included it in the ingredients.

While this curry contains chili it’s fairly mild, I find it’s easy to digest with no tummy issues afterwards. I served it with jasmine rice and coriander, but it would also be great with brown rice, cauliflower rice or quinoa.

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Serves 4, takes about 45 minutes to prepare.

You’ll need (for the curry paste):

1 large shallot chopped

1 red chili chopped

1/2 heaped teaspoon of turmeric

Black cracked pepper (to taste)

2.5cm piece of ginger chopped

2.5cm piece of lemongrass finely sliced

Juice of 1 lime

A splash of fish sauce (or try vinegar for a vegan option)

1/4 cup of almond butter

2 tablespoons of water

For the curry:

1/2 a butternut pumpkin chopped into 2.5cm pieces

1 medium sweet potato chopped into 2.5cm pieces

1/2 cup of raw cashew nuts

1 400g can of coconut milk

1 teaspoon of coconut oil

Coriander leaves to garnish

Steamed rice to serve

Method:

Add all the curry paste ingredients in a blender and blast on high until smooth.

Prepare your rice so it’s cooked when you’re ready to serve the curry.

In a large fry pan or wok, heat the coconut oil on medium-high heat. Then add the butternut pumpkin and sweet potato, coat in the curry paste and fry for about 2 minutes until all the pieces are well coated.

Add the coconut milk and cashew nuts and simmer for approximately 25 minutes or until the pumpkin and sweet potato is cooked.

Serve immediately with rice (or your accompaniment of choice) and coriander leaves.

Enjoy

Yours in health,

Meredith x

Low sugar blueberry smoothie bowl

This is one of my favourite smoothie bowl recipes as it’s low in sugar and packed with nutrients. Perfect for breakfast or as a snack. The below ingredients can be found in a health food shop, organic grocer or the health food section of your supermarket.

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Serves one.

You’ll need:

1/4 cup of frozen or fresh blueberries (I use frozen organic wild blueberries)

1/4 avocado

1/2 cup of coconut milk (almond milk also works well)

1 teaspoon of acai powder

1 teaspoon of cacao powder

1 tablespoon of almond butter

1 tablespoon of vanilla protein powder (I use Amazonia, Slim and Tone)

A few drops of organic liquid Stevia

Topping:

1 tablespoon of coconut yoghurt (I use Coyo)

1/2 cup of nuts and coconut flakes (I topped mine with Paleo Pure muesli)

A handful of mixed berries

Place all ingredients (except the toppings) in the blender and process on high until smooth (about 1-2 minutes). Place in a bowl and stir through the coconut yoghurt, then top with remaining ingredients. Enjoy!

Yours in health,

Meredith x