Spinach and Feta Frittata

Ingredients

• 200g of fresh tomatoes 
• 1 garlic clove chopped
• tablespoon of Coconut butter
• 250g bag of spinach
• 6 large organic eggs
• 1 cup milk
• 100g feta cheese
• 2 tablespoons of  grated parmesan
• to taste salt & pepper

Instructions

1. Preheat your oven to 180c or 170 if its a fan oven
2. Chop the tomatoes, put them in a non stick frying pan with a little coconut butter, the chopped garlic, and sprinkle a little salt and pepper. Turn the heat on to medium-high and saute add the spinach and cook until its wilted.
3. Grease a pie dish with the remaining coconut butter.
4. Spread the spinach and tomatoes on the bottom of the pie dish, then crumble half the feta over the top.
5. In a medium bowl whisk together the eggs until smooth.
6. Add the milk, Parmesan, and a small sprinkle of pepper whisk together.Pour this mixture into the pie dish over the spinach, tomatoes and feta.
7. Sprinkle the remaining feta cheese over top.
8. Place the frittata into the preheated oven and bake until it is golden brown on top and the center is solid. Every oven is different but this should take between 45 minutes and an hour. Slice and serve! 

Health Benefits

Spinach contains phyto chemicals which have anti-inflammatory and anti-cancerous. It also contains a wide range of vitamins and minerals such as vitamin K, vitamin A, vitamin C and folate, manganese, magnesium, iron and vitamin B2.

Tomatoes are a good source of vitamin A, B,C, folate, they help to reduce inflammation in the digestive tract and help dissolve urea preventing the formation of uric acid crystals! In 2006 an article published in the  "European Journal of Clinical Nutrition" found that eating cooked tomatoes with a small amount of food that contains fat, such as olive oil or cheese helps your body absorb the lycopene and antioxidants in cooked tomatoes.

Garlic is a anti-coagulant and it also helps to reduce cholesterol levels in the blood, It also has anti bacterial and anti fungal properties.

Eggs yolks are a dietary sources of the B-complex vitamin choline, which is associated with better neurological function and reduced inflammation

Vietnamese Noodle Style Chicken Noodle Soup

  Ingredients

4 Chicken breast

(preferably from organic free-range, chicken)

3 litres of chicken stock

1 tsp pink Himalayan sea salt.

6 tbsp of fish sauce

For the soup:

280g dry rice noodles (find these in Asian super markets many are gluten free)

280g of broccoli

Fresh coriander, roughly chopped

2 spring onions  thinly sliced

Pinch of freshly ground pepper

4 wedges of lemon

1 Fresh red chillie chopped (remove the seeds)

 method

In a large saucepan, poach the chicken breast in the stock, salt and fish sauce. Put the broccoli in a steamer over the saucepan for the last 6 minutes.

Whilst the chicken is poaching, Fill a chef’s glass bowl with boiling water and immerse the rice noodles in water. Cover the bowl and leave for a few minutes until the noodles are soft. Drain and rinse with warm water to get rid excess starch. Place the cooked rice noodles into soup bowls.

Remove the chicken from the stock after 10 minutes or until cooked through, make sure the juices run clear. Chop the chicken into bite size pieces. Place one breast per portion onto the noodles.

Divide the sliced spring onions and coriander between the four bowls

Share the stock between the four bowls and garnish with the chopped red chilli and ground black pepper.

Health Benefits

Great meal for those wanting to build muscle, lose weight or boost immunity.

Research has also found that a compound found in chicken soup – carnosine – could really helped the body’s immune system to fight the early stages of flu!