Roasted aubergines with hidden vegetable tomato sauce

Roasted aubergines with hidden vegetable tomato sauce

Food photography is an art that I’ve yet to master I’m afraid, but having just eaten this I can tell you it made for a very tasty lunch.  Serves 2.

 

To make the sauce you will need:

1 medium onion roughly chopped

2-3 cloves of garlic roughly chopped

1 medium courgette cut in half lengthways and chopped

1 medium carrot peeled (or just washed well), cut in half length-ways and chopped

1 tin of chopped tomatoes

2 tbsps. extra virgin olive oil

 

For the rest of the dish you will need

1 large aubergine

2 tbsp extra virgin olive oil

1 avocado

Salt and pepper

 

Method:

For the sauce, heat 2 tbsps olive oil in a frying pan or wok and add the onions and garlic.  Gently sauté for 3-4 minutes stirring occasionally, then add the carrot, pepper and courgette and cook for a further 5-6 minutes.  Lastly add the tinned tomatoes and about 1 cup of water and season with salt and pepper.  Bring to a simmer and cook for about 20 minutes, or until the carrots are soft.  You may need to add a little more water during cooking to stop the dish from drying out too much.

Once cooked, blend until smooth and put to one side.  This is a great source to give the kids, because they can’t see what’s in it and works well with pasta.

For the aubergines, preheat the oven to 180C, wash the aubergine and trim the ends.  Cut length-ways into about 6 sheets (depending on size). Rub with the 2 tbsps of olive oil and season.

Roast on a baking tray for approximately 20 minutes (check on progress to make sure they don’t overcook)

To serve, plate up 2-3 slices of aubergines, pour over a few tbsps of the  sauce and slice up half an avocado.  Great on its own, or as side with some form of protein such as meat of fish.  I personally try and include some form of protein with every meal as protein can help keep you feeling fuller for longer and lessen the impact of a meal on blood sugar – great for weight management, reducing cravings for sugary foods and maintaining energy levels. #eattherainbow #appetitecontrol #bloodsugar #aubergines #hiddenvegetables #healthyfood #healthylunches #nutritionaltherapy

Apple and walnut pancakes

Apple and walnut pancakes

I had a really long day yesterday and ended up working really late last night as well, so I am very tired this morning and fancied something a bit special for breakfast.

For this recipe you will need

1/3 cup walnuts (about 10 walnut halves), 1 large egg, 1 heaped dessert spoon of apple sauce, a pinch of salt and a pinch of cinnamon.  Plus extra apple sauce and yogurt to serve.

Method:

Blitz the walnuts in a blender until most of the pieces are fine like sand, then add all the other ingredients and blend again for a few seconds. Heat either extra virgin olive oil or coconut oil in a pan and spoon out the batter. Cook on a low to medium heat until the underside of your pancakes are starting to turn a deep golden colour (watch they don’t burn) and carefully turn over and repeat. Serve with yogurt, more apple sauce and cinnamon. #walnuts #breakfast #Paleo #glutenfree #nutritiousfood #protein #healthyfood #healthyeating #balanceddiet

Quick and easy low carb lunch!

Quick and easy low carb lunch!

Having recently undertaken a genetic test which looks at genes relating to optimising diet, I discovered that I am very sensitive to carbohydrates; I absorb them really quickly and then get really hungry 2 hours later, which isn’t great for energy or mood. With this in mind I avoid really high carb meals like pasta, rice dishes and breads and feel much better for it as a result. Eating this way can also help support weight loss.

To make this recipe, you will need:

2 large eggs, preferably organic (great source of protein)
1 medium carrot, 
1/2 large courgette (approximately 2 portions of veg)
Extra Virgin Olive Oil (a healthy monounsaturated fat) and salt and pepper to taste.

Method:

Shred the vegetables and squeeze out any excess liquid with kitchen roll (this is important, or your fritta will be soggy). Add one egg, salt and pepper to taste and combine. Heat 1-2 tbsps olive oil in a pan, add the mixture (either making one big fritta, or several smaller ones) and gently fry on a low to medium heat until a deep golden colour on one side. Carefully turn over and repeat on the other side. Once cooked remove from pan and fry the second egg (or whatever else you want with it as this could be an accompaniment for lots of other savoury dishes). Serve alone or with salad. #lowcarb #eattherainbow #eggs #oliveoil #genetictesting #nutrigenomics #nutritionaltherapy #easylunches #optimalnutrition