Cauliflower and Sweet Potato Frittata

I made this today as I had a friend round for lunch and it tasted amazing! Really good way to use up left over veggies, you could put almost anything in it but I would include the cauliflower as it does give it body so you can cut it into slices. The cumin adds a bit of warmth to it and eggs provide a powerhouse of nutrients including good quality protein, Vitamins B2, B12, vitamin A, vitamin D, selenium and iodine. An inexpensive way to get so many nutrients in one meal. I added some greek feta cheese on top but if you don't include dairy in your diet then leave this out.

Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 70 calories.
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus.
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf

You will need:

6 free range (preferably organic) eggs
1 small cauliflower cut into florets
1 small sweet potato, cubed
4 large salad onions, chopped small
1 tsp toasted cumin seed, lightly crushed
1 tsp coconut oil
50g feta cheese, chopped (optional)
Sea salt and freshly ground black pepper

Steam the cauliflower and sweet potato for 10 mins or until tender

Beat the eggs then stir in the cumin, salad onions and vegetables. Season to taste.

Heat the coconut oil in a 20cm (8 inch) frying pan and pour in the egg mixture. Cook on the lowest heat for 12 minutes until almost cooked and then scatter on the cheese.

Preheat the grill to medium and cook the top of the frittata for 4-5 minutes until golden and completely cooked all the way through.

Slip the frittata on to a board, cut into wedges and serve with a large salad.

This would make a great portable snack to take to work for breakfast/lunch as it is just as tasty cold.

Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 70 calories.
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus.
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf

Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 70 calories.
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus.
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf

Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 70 calories.
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus.
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf

Get back into your jeans with a paleo style diet

In the past I have been a traditional dieter, counting calories, eating low fat foods and diet meals and ending up in the diet/binge cycle. Luckily I have never had what I considered an 'eating disorder' but my eating could be considered disordered as it wasn't consistent and I was ignoring basic signals such as hunger and satiety.

For the last two years I have been eating a mainly paleo 'caveman' style diet which is naturally high in good fat and low in carbohydrate and amongst many other health benefits I have found it easy to maintain a weight I feel happy with without constant hunger and cravings. So how does this happen?

Five reasons a paleo style diet can work better than a traditional low fat high carb diet:

1. Fat and protein fill you up for longer than carbohydrates so you don't feel as hungry in between meals.

2. Carbohydrates (especially processed carbohydrates such as cakes, biscuits) cause insulin to be released from the pancreas to 'mop up' the glucose in the food and send it into the cells of the body for energy to brings your blood sugar levels down. If you are on a see saw of eating a lot of processed carbs regularly your blood sugar levels will be unstable causing hunger and cravings for more carbohydrates making it much more difficult to stick with a diet.

3. The hunger and deprivation caused by dieting causes psychological problems such as binging which has an impact on self esteem - who hasn't thought "I'm useless because I can't stick with this diet".

4. When you restrict calories you will lose weight at first but your body will compensate by slowing your metabolic rate (the rate at which you burn food) making it more and more difficult to lose weight on less and less calories.

5. Low calorie dieting can cause nutritional deficiencies, especially when a lot of low fat processed diet meals are being consumed.The body then craves more food in the hope of making up the nutritional deficiency. 

Be aware that you may not notice any changes on the scales when you eat a higher fat and protein, lower carbohydrate diet but you should notice it in your clothes especially around the middle where you would normally store excess weight. Find a pair of jeans you want to get back into and keep trying them on! You will notice a difference. 

Superfood Omelette

I was tempted not to post a picture of this but just leave it to the imagination as its not too pretty! However it tasted great and is packed full of nutrients and superfoods so ignore what it looks like and try it!!

2 eggs
Any cooked veggies/mushrooms/tomatoes
1 scoop supergreens powder
1 tbsp coconut oil

Whisk the eggs and supergreens powder well

Heat the coconut oil and gently fry any vegetables of your choice until warmed through

Add the egg mixture to the pan and wait until they start to set. Turn the omelette over and cook until the underside is set.

The Supergreens powder I use is from Neals Yard Remedies and contains the following nutrients:

• Spirulina Powder – Antioxidant and promotes vitality
• Spinach Powder – Rich in chlorophyll to help maintain a healthy alkaline balance
• Parsley Powder – Supports healthy function of the kidneys
• Chlorella Powder – Purifying and supports immunity
• Seagreens® Wild Wrack – Helps support healthy digestion
• Barley Grass Powder, Wheat Grass Powder – Raw food source of essential nutrients
• Green Tea Powder Extract – Promotes breakdown of fats
• Acerola Cherry Powder Extract – Excellent source of vitamin C
• Oat Grass Powder – Beneficially promotes the body’s detoxification processes

For further details have a look at this website
 https://uk.nyrorganic.com/shop/julieshore/area/shop-online/category/supplements/product/5402/organic-greens-complex-100g/