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! 

Basic tomato sauce

Ingredients 

• 2 tbsp Lucy bees coconut butter
• 1 large red onion chopped
• 1 large while onion chopped 
• 2 garlic  cloves, crushed
• 2 x 400g cans of organic chopped tomatoes 
•  ½ tsp mixed Italian herbs
• 2 tsp balsamic vinegar
• 1 large handful basil leaves, torn into small pieces
• pinch of pink Himalayan sea salt  freshly ground black pepper

Preparation method

1. Heat the coconut butter in a deep frying pan and gently cook the onion and garlic until softened. Stir in the tomatoes, Italian herbs and balsamic vinegar. Bring to a simmer and cook slowly for 30 minutes. Stir in the basil and season with salt and pepper. This can be left chunky or blended in a food processor for a smooth sauce.

Strawberry chia seed pudding

Have you ever wondered what to do with chia seeds? well here is a delicious nutrituos way to enjoy them! I some times have this delicious pudding as a breakfast.

Ingredients

• ¼ cup plus raw chia seeds
• 1 cup of unsweetened almond milk to make it vegan and dairy free (You could use coconut, or regular milk)
• 1 cup of CoYo yogurt or live natural yogurt like yeovally
• 1¼ teaspoons pure vanilla extract we like Nielsen Massay
• a cup of fresh strawberries
• Pinch of pink Himalayan sea salt
• a punnet of chopped strawberries
• 4 tablespoons of almond slivers

In a medium bowl, gently mix the almond milk, coyo yogurt, the vanilla extract, fresh strawberries and salt. slowly add in the chia seeds; let stand 30 minutes. Stir once more to ensure all the seeds are covered. Cover and refrigerate overnight.

The next day, divide the  pudding into 4 bowls or glasses; then top with the chopped strawberries and almond slivers and serve!

The Food Remedy meets Jools Oliver

Jools Oliver, is not just a pretty face, the former model more commonly know as Jamie Olivers other half. Is a published author and children’s fashion designer, Jools is a down to earth, friendly, hands on mum to her brood of four adorable children Poppy, Daisy, Petal and Buddy.

Kirsten - Hi  Jools thank you so much for taking the time out to talk with me today.

With so much going on in your life how important is it to you that your children eat healthy foods?

Jools - It’s very important that our children eat healthy.  I was very strict in the beginning. When I first had poppy I am not sure she even knew what a chocolate digestive was till she was about 8! I have now managed to strike what I believe is a good balance they always have to have at least 2 sorts of veg a day and always must have fruit before they have a pudding . I think they all eat brilliantly my next step is to get them eating a little bit more exotically!

Kirsten – very sensible!  what’s your favourite meal, what would be your last supper?

Jools - My favourite meal is a dish with plenty of veg especially green brown rice and roasted butternut squash it’s normally my Monday night meal I am obsessed with cloves and they taste amazing cooked in the rice with plenty of natural yogurt.

Kirsten – Yum that sounds really delicious! Do you take any supplements?

Jools - I do take supplements always an omega and I have just started taking a probiotic formula as I think it’s really important to keep the digestive system in good order!!

Kirsten – You are absolutely correct 80% of your immunity is located in your gut too!! I see a lovely vegetable patch in your garden What’s your favourite vegetable?

My favourite veg is a real dark green one like cavalo nero or spinach

Yum good choices, Cavolo nero is a great source of lutein, vitamins K, A and C as well as significant amounts of manganese, copper, fibre, calcium, iron, the B vitamins and spinach Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C.

Do you eat organic food?

I do try to or the next best thing of locally produced.  But our ultimate is picking it from our very own veg garden nothing on earth tastes better

I always have preferred healthy clean food as opposed to the opposite I just don’t like the taste of junk food. I do work out a lot so I am very conscious that I eat enough to sustain my energy levels to get through the day but I would love to  eat less chocolate and puds but frankly that’s my only vice so why not!!!!

Turns out jools is not only the mum I one day aspire to be but a woman after my own heart chocolate for pudding yes please!! Thanks Jools.