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

Spanish Chicken Stew

This is a really nice easy dish and is great either in summer or winter. Serve with cauliflower rice or sweet potato wedges and a green salad or green veg. This dish can be prepared in the morning and cooked on low in a slow cooker all day. Who needs processed convenience foods?



Spanish Chicken Stew

Serves 4

You will need:

12 chicken drumsticks/thighs (I use a mixture of each)

1 large onion chopped

2 garlic cloves crushed

1-2 tsp paprika (smoked paprika is nice)

2 slices smoked bacon chopped

1 tin chopped tomatoes

1/4 litre sugar free chicken stock (home made is best)

65g pitted black olives (optional)

Salt and pepper

Method

In a large casserole dish fry the chicken in batches until browned then set aside.

Add bacon, onion, paprika and garlic to the pan and fry gently until  the bacon and onion are cooked.

Add the chicken back into the pan stir in chopped tomatoes, olives (if using) and stock, season well and simmer on the hob for 1 hour until chicken is thoroughly cooked thorough.

(I also added some cooked sausage left over from last night about half an hour before the end of cooking.)







Shas's chicken curry with raita

Thanks to Shas for this authentic curry recipe passed down from her mother. This is a really delicious fresh and healthy curry which is so tasty. Eat with natural yogurt raita and salad for a low carbohydrate paleo friendly meal. Don't be put off if it looks complicated because it has quite a lot of ingredients, it is actually pretty quick and easy to make.

For the sauce you will need:

1 medium onion, chopped

2 garlic cloves, crushed

2cm piece ginger, chopped small

2 tbsp coconut oil

1 red chilli, chopped, seeds removed or 1/2 tsp flaked chillis

1 bayleaf

3 green cardamon pods

1 black cardamon pod

1/4  tsp mustard seeds

1/2 tsp coriander seeds

2 cloves

cinnamon stick

10 black peppercorns

3 medium tomatoes, chopped

10 curry leaves

To make the sauce

Heat 1 tbsp coconut oil and add the onion and ginger. Cook for 5 minutes.

Add the garlic and spices and fry for a further 3 minutes, stirring to coat everything with oil.

Add the tomatoes, cover and simmer slowly for 30 minutes.

Add 10 curry leaves and 1/2 tsp of salt cook for a further 10 minutes.

Remove from heat and stir in two tablespoons natural yogurt.

Add the chicken (see below) to the sauce and mix together.

Note: Dry roast and grind the dried spices together in a pestle and mortar before adding to the onion and garlic if you prefer ground spices to whole.

For the chicken:

You will need:

4 chicken breasts

1 tbsp coconut oil

1 medium onion

3/4 tsp ginger powder

1/2 tsp garlic powder

1/2 tsp turmeric

Melt the coconut oil and fry the onion for 5 minutes until soft.

Add the spices and stir fry for 2 minutes being careful not to burn the spices.

Add the chicken and stir fry for 10 minutes until cooked through.

Stir the chicken into the curry sauce.

For the raita

You will need:

4 tablespoons full fat natural yogurt

1/2 tsp cumin

Mix the cumin into the yogurt until it is well distributed.

Curried Squash and Swede Stew

This is a really lovely dish which you can modify by adding more or less curry powder and also adding different root vegetables such as parsnips and carrots or different green veggies such as broccoli or cabbage. 

You will need:

2 tablespoons coconut oil

1/2 teaspoon cumin seeds

1/2 teaspoon mustard seeds

1 onion chopped

1 garlic clove, crushed

1 red chilli, seeded and finely sliced

450g swede, peeled and diced

2-4 tsp curry powder to taste

600ml sugar free vegetable stock

450g squash, peeled and diced

Pack green beans, diced

2 tomatoes, cut into wedges or some cherry tomatoes

Method

Heat the coconut oil in a large frying pan, add the seeds and cook for 1 minute.

Add the onion and garlic and chilli and cook for 3-4 minutes until softened.

Stir in the swede and cook for 3 minutes. Add the curry powder and vegetable stock, bring to the boil and simmer for 10 minutes.

Add the squash and green beans and simmer briskly for a further 25 minutes until the vegetables are tender.

Add the tomatoes and cook for a further 2-3 minutes. Season to taste. 

I had a bowl of this stew with a diced chicken breast cooked in coconut oil but you could serve with courgettes or cauliflower for a completely vegetarian meal. 

One tray roast salmon with squash and asparagus

This is a really nice recipe as it's all cooked in one roasting tin so saves on the washing up!

Serves 4

You will need:


1 small butternut squash, peeled and chopped
2 large red onions, peeled and quartered
2 tbsp avocado oil or macadamia nut oil
1 x 200g pack fine asparagus tips
4 boneless wild salmon fillets
Bag of watercress, thick stalks removed
1 tbsp dill
1 lemon quartered (optional - I prefer this without the lemon)

Preheat the oven to 200 C (fan oven 180 C). Put the lemon quarters (if using), squash and onion in a bowl with one tablespoon of the oil and some seasoning. Toss everything together and tip on to a baking tray in a single layer. Roast in the oven for 20 minutes

After 20 minutes sprinkle the salmon with dill and tip the asparagus and salmon fillets into the bowl, add the remaining tablespoon of oil and season. Toss everything together to coat with the oil.

Remove the tray from the oven. Tuck the salmon and asparagus among the squash and onion. Return to the oven for 20 minutes or until the salmon is cooked (depending on the thickness).

Serve with the watercress.

Shepherds pie with butternut squash mash and cabbage and fennel side

You will need:

750g minced beef (grass fed if possible)

I large red onion chopped small

I rounded tablespoon corn flour

I rounded tablespoon tomato puree

1 rounded tablespoon Worcestershire sauce

450g sugar free stock

1 very large butternut squash peeled and cut into chunks

1 savoy cabbage shredded

1 fennel bulb chopped small

2 tablespoons coconut oil

Dry fry the mince and onion until the mince is browned

Stir in flour, tomato puree, Worcestershire sauce

Add stock and bring to the boil. Simmer for 10 minutes.

Steam butternut squash for 15 minutes until soft.

Mash squash with one tablespoon of coconut oil

Put mince mixture into 3-4 individual dishes or one large dish

Layer mashed squash on the top and top with a little grated cheese if you eat dairy

Put into the oven and set the timer for 25-30 minutes

Wrap fennel bulb in foil with a little coconut oil and put on baking tray into the oven

10 minutes before the end of cooking time steam the cabbage

Mix the cabbage and fennel together and toss with a tablespoon of coconut oil

Note: the flour and worcestershire sauce are not strictly paleo diet friendly but in such small quantities they are worth adding for the flavour and texture of the dish