30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today! by Ruth Lacey Page B
Authors: Ruth Lacey
Tags: Health; Fitness & Dieting, Cookbooks; Food & Wine, Diets - Weight Loss, Special Diet, Paleo, Allergies, Food Allergies, Food Counters
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Healthy Frittata Breakfast
Serves: 2
Ingredients:
4 cloves garlic, finely chopped
½ onion, finely chopped
¼lb ground lamb or turkey can be used
3 cups kale, trimmed, washed and chopped finely
3tbs chicken broth
Seasoning to taste
5 enriched eggs
Instructions:
Heat the broiler.
Add 1/3rd of the broth to a 10" frying pan and heat, drop in the onions and fry for 4-5mins.
Drop in the meat and garlic, cook while stirring for a further 4 minutes.
Place in the remaining 2tbs of broth and the kale, turn down the heat and cook for 5 minutes with a lid on.
Season the pan and stir together.
Once it is mixed well, add the beaten eggs with a little more seasoning.
Cook for a further 2 minutes, but do not stir.
Next place it under the broiler, 6-7" away from the heat.
When it becomes solid to touch take out and serve.
Poached Egg on Mushrooms and Spinach
Serves: 4
Ingredients:
4 large eggs, free range
1tbs chicken broth
1 tsp rice vinegar
2 cups mushrooms, sliced
1 medium diced, onion
1 medium diced tomato, seeds removed
3 cloves garlic, diced
1lb fresh baby spinach
Seasoning to taste
Instructions:
Put a frying pan on with water and drop in 1 tsp of vinegar.
Meanwhile use another frying pan and pour in the broth, heat up.
When hot put in the mushrooms, and onions, fry for 3 minutes, mixing as you cook.
Then drop in the remaining ingredients, apart from the eggs, cook for another 2 minutes.
Now poached the eggs once the water is simmering, cooking for around 4-6 minutes.
Place the veg mix onto a platter and lay the egg over the top.
Tomato, mushroom and Basil Omelet
Serves: 2
Ingredients:
½ onion, finely diced
2tbs chicken broth
3 cloves garlic, crushed
½ tomato chopped
1 cup sliced mushrooms
Seasoning to taste
3tbs fresh basil, chopped
Instructions:
Add half the broth to a medium frying pan, fry the onions for 3-4 minutes.
Stir in the mushrooms and garlic and cook out for another 3 mins.
Now add the rest of the broth with the seasoning and tomato.
Keep stirring the mix so as not stick to the pan.
Blend together the eggs, basil and seasoning, then pour into the pan.
Reduce the heat and cook with a lid on for 5 minutes on a low heat.
Once done slice and serve.
Quinoa with Fresh Fruit
Serves: 2
Ingredients:
½ cup quinoa
Sea salt to taste
1 cup of water
Topping
½ cup rolled oats
½ cup strawberries, quartered
½ cup mango, diced
½ cup blueberries
2tbs sliced almonds
2tbs pumpkin seeds
½ cup almond milk
1 tsp raw honey
Instructions:
Cook the quinoa in salted water, after rinsing first, with a lid on for 15 minutes on low.
Once done place into the bowls, and place the rolled oats over the top.
Now place the fruit over, then the seeds.
Finish with the milk and honey.
Swiss Breakfast
Serves: 1
Ingredients:
1 cup rolled oats
2tbs raisins
¼ tsp cinnamon
2tbs almonds, sliced
2tbs sunflower seeds
2tbs dried apricots
1tbs dried cranberries
1 date diced
Instructions:
Blend together all the ingredients in a bowl.
Boil 2 cups of water, then put in the ingredients and cook on low for 6-7 minutes stirring.
After the water has been soaked in take off the heat, put a lid on and rest for 2-3 mins.
Dish up with almond milk.
Potato Free Bubble and Squeak
Serves: 2
Ingredients:
1 leek, sliced in half, washed then cut into thin slices
½ cauliflower, about 14oz, sliced
2tbs olive oil
Sprig of fresh thyme
1 bulb of fennel, sliced
Sea salt
Ground black pepper
2 free range eggs
Instructions:
Blend together the cauliflower, leek and fennel, season and put into a skillet.
Add the thyme, and cook with a lid for 15 minutes.
From time to time toss the skillet to color and break up the vegetables.
Once they become nice and golden with a crisp outer they are ready.
Now fry the eggs and keep the center runny.
Dish up.
Breakfast in a Melon
Serves:
Healthy Frittata Breakfast
Serves: 2
Ingredients:
4 cloves garlic, finely chopped
½ onion, finely chopped
¼lb ground lamb or turkey can be used
3 cups kale, trimmed, washed and chopped finely
3tbs chicken broth
Seasoning to taste
5 enriched eggs
Instructions:
Heat the broiler.
Add 1/3rd of the broth to a 10" frying pan and heat, drop in the onions and fry for 4-5mins.
Drop in the meat and garlic, cook while stirring for a further 4 minutes.
Place in the remaining 2tbs of broth and the kale, turn down the heat and cook for 5 minutes with a lid on.
Season the pan and stir together.
Once it is mixed well, add the beaten eggs with a little more seasoning.
Cook for a further 2 minutes, but do not stir.
Next place it under the broiler, 6-7" away from the heat.
When it becomes solid to touch take out and serve.
Poached Egg on Mushrooms and Spinach
Serves: 4
Ingredients:
4 large eggs, free range
1tbs chicken broth
1 tsp rice vinegar
2 cups mushrooms, sliced
1 medium diced, onion
1 medium diced tomato, seeds removed
3 cloves garlic, diced
1lb fresh baby spinach
Seasoning to taste
Instructions:
Put a frying pan on with water and drop in 1 tsp of vinegar.
Meanwhile use another frying pan and pour in the broth, heat up.
When hot put in the mushrooms, and onions, fry for 3 minutes, mixing as you cook.
Then drop in the remaining ingredients, apart from the eggs, cook for another 2 minutes.
Now poached the eggs once the water is simmering, cooking for around 4-6 minutes.
Place the veg mix onto a platter and lay the egg over the top.
Tomato, mushroom and Basil Omelet
Serves: 2
Ingredients:
½ onion, finely diced
2tbs chicken broth
3 cloves garlic, crushed
½ tomato chopped
1 cup sliced mushrooms
Seasoning to taste
3tbs fresh basil, chopped
Instructions:
Add half the broth to a medium frying pan, fry the onions for 3-4 minutes.
Stir in the mushrooms and garlic and cook out for another 3 mins.
Now add the rest of the broth with the seasoning and tomato.
Keep stirring the mix so as not stick to the pan.
Blend together the eggs, basil and seasoning, then pour into the pan.
Reduce the heat and cook with a lid on for 5 minutes on a low heat.
Once done slice and serve.
Quinoa with Fresh Fruit
Serves: 2
Ingredients:
½ cup quinoa
Sea salt to taste
1 cup of water
Topping
½ cup rolled oats
½ cup strawberries, quartered
½ cup mango, diced
½ cup blueberries
2tbs sliced almonds
2tbs pumpkin seeds
½ cup almond milk
1 tsp raw honey
Instructions:
Cook the quinoa in salted water, after rinsing first, with a lid on for 15 minutes on low.
Once done place into the bowls, and place the rolled oats over the top.
Now place the fruit over, then the seeds.
Finish with the milk and honey.
Swiss Breakfast
Serves: 1
Ingredients:
1 cup rolled oats
2tbs raisins
¼ tsp cinnamon
2tbs almonds, sliced
2tbs sunflower seeds
2tbs dried apricots
1tbs dried cranberries
1 date diced
Instructions:
Blend together all the ingredients in a bowl.
Boil 2 cups of water, then put in the ingredients and cook on low for 6-7 minutes stirring.
After the water has been soaked in take off the heat, put a lid on and rest for 2-3 mins.
Dish up with almond milk.
Potato Free Bubble and Squeak
Serves: 2
Ingredients:
1 leek, sliced in half, washed then cut into thin slices
½ cauliflower, about 14oz, sliced
2tbs olive oil
Sprig of fresh thyme
1 bulb of fennel, sliced
Sea salt
Ground black pepper
2 free range eggs
Instructions:
Blend together the cauliflower, leek and fennel, season and put into a skillet.
Add the thyme, and cook with a lid for 15 minutes.
From time to time toss the skillet to color and break up the vegetables.
Once they become nice and golden with a crisp outer they are ready.
Now fry the eggs and keep the center runny.
Dish up.
Breakfast in a Melon
Serves:
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