Bubble and squeak with poached eggs
Serves: 4
Preparation time: 15 minutes
Cooking time: 25 minutes
Per serving:
165 calories; 10g protein; 8g fat (of which 2g saturated fat); 14g carbs (of
which 4g sugar); 4g fibre; 0.3g salt
300g whole baby potatoes
300g chopped seasonal vegetables such as:
·
Leeks
·
Curly kale
·
Cabbage
·
Carrots
·
Broccoli
·
Peas
·
Brussels sprouts
4 free-range eggs at room temperature
2 tsp snipped chives
2 tsp finely chopped sage
3 spring onions, trimmed and finely sliced
Freshly ground black pepper
1.
Cook the potatoes in boiling water for 12-15
minutes until tender. Meanwhile, steam the vegetables in a steamer over the
potatoes for seven to 10 minutes.
2.
Drain the potatoes and leave to cool, then
roughly chop or smash
3.
Return the potatoes to the pan over a low heat
for one to two minutes to dry out. Stir in the cooked vegetables, chives, sage
and spring onions. Season with black pepper.
4.
Heat the groundnut oil in a large non-stick
frying pan, add the bubble and squeak mixture and press onto the base of the
pan. Cook over a medium heat for four to five minutes. Flip it over and cook
for a further four to five minutes until golden, bubbling and squeaking!
5.
When the bubble and squeak is nearly cooked,
poach the eggs. Bring a pan of water to a rolling boil, then reduce the heat so
it’s just simmering. Crack the eggs gently into the pan and simmer gently for
three minutes until the while is cooked and the yolk is just beginning to set,
but still runny. Remove with a slotted spoon and drain.
6.
Spoon the bubble and squeak onto a warmed plate
and lay the poached egg on the top. Grind over a little black pepper to taste.
Chef’s tip:
Potatoes are an easily digested source of carbohydrate, the body’s main
energy-boosting fuel.
Oat pancakes with fruit and vanilla yoghurt
Serves: 4
Preparation time: 15 minutes
Cooking time: 25 minutes
Per serving:
307 calories; 9g protein; 9.5g fat (of which 2g saturated fat); 45g carbs (of
which 24g sugar); 5.5g fibre; 0.5g salt
For the pomegranate and apple puree:
1 large apple, sliced
½ cinnamon stick
1 star anise
3 cloves
Pinch grated nutmeg
200ml pomegranate juice
200ml grape juice
For the pancakes:
60g jumbo porridge oats
40g brown rice flour
1 tsp baking powder
100ml apple juice
½ tsp ground cinnamon
2 free-range egg whites, at room
temperature Groundnut oil.
To serve:
20g toasted jumbo porridge oats
240g mixed berries
240ml natural yoghurt
½ tsp vanilla paste
1.
For the puree, cook the apple, spices and juice
in a heavy-based saucepan for three minutes. Remove the apple and boil the
mixture for 15 minutes until reduced to a thick syrup. Sieve out the spices,
add back half the cooked apple and cook for a further two minutes, then blitz
to a smooth paste.
2.
Toast 20g of jumbo oats in the oven for five
minutes. In a small bowl, mix the yoghurt and vanilla paste. Leave to one side.
3.
For the batter, blitz the oats, rice flour,
baking powder, cinnamon and apple juice to a smooth paste. Whisk the egg whites
into soft peaks and fold into the mixture.
4.
Heat a large, non-stick frying pan over a medium
heat and brush with oil. Drop a tablespoonful of batter into the pan. Cook on
either side until small bubbles appear on the surface and the pancakes are
golden.
5.
Stack the pancakes, pour over the apple and
pomegranate puree and top with the vanilla yoghurt, toasted oats and berries.
Chef’s tip:
Add any mix of fresh ingredients to your pancakes to create your signature
recipe.
Jennifer Irvine’s healthy breakfast tips
·
Invest in a heavy-based non-stick pan if you’re
going to be a regular porridge chef so you don’t waste time washing sticky
pots.
·
Avoid milled or processed oats, jumbo oats are
what you need. Remember to cook or soak them to remove the phytic acid, as this
inhibits nutrient absorption.
·
Using the “rule of palm” approach, every meal
should have one palm-sized portion of protein, one of complex carbs and two of
fruit or veg. Eat in proportion to your own body, so measure with your own
hands!
·
When trying to figure out which foods have
complex carbs, just stick to brown ones. For breakfast this includes rye bread,
milled oats and potatoes with the skin on. Fruit also a good source of complex
carbs.
·
Recipes taken from The Pure Package: The Diet
for Food Lovers by Jennifer Irvine (Weidenfeld & Nicolson, $31)
