Sausage, Onion and Potato Omelette

After having porridge nearly every morning for breakfast at work for a couple of months, I’ve decided I need a change. I still love porridge, especially how quick and versatile it is, but I’ve been thinking I could do with having something a bit different and maybe with a bit more protein in it to help set up my day. Flicking through a cookbook I was given nearly a year ago for some inspiration, I came across a recipe for a sausage and potato omelette that I thought would be a good one to try. It’s similar to the frittata I made not that long ago so I knew I was on the right tracks.

It doesn’t take too long to make and is super easy to batch bake on a Sunday ready for the week ahead. Just make sure you have a good frying pan with a heat resistant handle so it can be placed under the grill.

Ingredients

2 Potatoes
1 Onion
1 Pack of Sausages (I went for gluten free turkey sausages)
10 Cherry Tomatoes (which I forgot about to include in the picture)
6 Eggs
1 Tbsp Mixed Herbs
12 Tbsp Water
1 Tbsp Oil
Pinch of Black Pepper
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Method

  1. Peel the potatoes and chop into rough big cubes and boil until soft. Drain and leave to cool at one side.
  2. Grill the sausages until cooked through and set to one side to cool.
  3. Add the 6 eggs and the water together in a large bowl and whisk together until thoroughly mixed.
  4. Once the potatoes and sausages have cooled cut into smaller bite size pieces.
  5. Heat a frying pan with half the oil, once hot add the potatoes and cook until they are starting to go crispy then add the onions and continue to cook until browned without burning.
  6. Remove the potatoes and onion and add the remaining oil to the pan, ensure all sides are coated then add the potatoes, onions, sausages and tomatoes and stir so there’s an even mix of ingredients across the pan.
  7. Pre heat the grill onto a high heat.
  8. Add the egg and water mixture to the pan and leave to cook on the hob for 3-5 minutes until the bottom of the omelette is good.
  9. Remove from the hob and place under the grill to cook for roughly 10 minutes until the top of the omelette

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Nutritional Information

Serves 5
Calories: 362
Protein: 26.1g
Carbohydrates: 40.7g
Of which is sugars: 4.3g
Fibre: 5.3g
Fat: 10.9g
Of which is saturated:3.2g

Breakfast Frittata

With spring just around the corner, I’ve been looking to change up from normal porridge breakfasts for something a little bit different. When I’m busy thinking and researching about what would be good, it needs to fill 3 criteria. 1. Tasty 2. Filling 3. (Potentially most important) able to be batch cooked and/or easy to eat at work.
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As my training for my 10K is really starting to ramp up, I’ve been particularly hungry. I’ve started running 7 miles to ensure I have the stamina to do the 6.2 miles and my aim is to be able to sprint the last 500 metres or so. It’s going well, I’m feeling really positive about it, my most recent run was 6 minutes quicker than the previous one! I still find it odd how much I’m enjoying the training, again, if this had been even 6 months ago, I never would have considered running 10K let alone with still 7 weeks to go I would be regularly running 7 miles.

But anyway, I digress, breakfast time! I spent my Sunday’s locked away in the kitchen batch cooking my breakfast, lunch, snacks and my boyfriend’s breakfast and lunch for the week, so where possible I like these to be as fuss free and use hardly any pots and pans. This is where I stumbled across a recipe for a frittata done in the slow cooker, see here, but I have tweaked it slightly.

Ingredients

6 Eggs

100g feta

75g Baby Chestnut Mushrooms

2 Medium Courgettes

100g Cherry Tomatoes

12 tbsp Water

1 tsp Paprika

2 tsp Mixed Italian Herbs
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Method

  1. Grease the slow cooker and start to pre-heat on high
  2. Roughly chop the mushrooms and gently fry until browned. Then put to one side.
  3. Grate all the courgette, once this is done, drain all the water, I found putting it in a sieve helped to be able to really squeeze as much as possible out, then pat dry on some kitchen roll until no more water comes out.
  4. Beat the eggs in a large bowl/container, once all mixed add the water and mix again.
  5. Add all the other ingredients into the mixture and then tip into the slow cooker.
  6. Cook on high for 2-3 hours.
  7. Cut up until portions then remove from the slow cooker (I would never have been able to remove it whole but if you can then good on you!)

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Nutritional Information

Serves 4

Calories: 193
Protein: 13.3g
Carbohydrates: 2.2g
Of which is sugars: 1.3g
Fibre:0.8g
Fat: 14.3g
Of which is saturated: 5.0g

Turkey breast with steamed carrotts and broccoli

As quite a few people have asked me at work what I eat for dinner on a normal weeknight, I thought I would share with you all as well.  Most of the recipes I have share previously I make at the weekend when I have a bit more free time, but during the week I probably spend between 20-30 minutes max. cooking. This recipe only takes 15-20 minutes and has 5 ingredients so it’s perfect for when you’ve got in after a long day at work and are hungry after a good workout! I’ll admit that I do have rather large portions, so it could be you want to reduce the amount of broccoli you have as part of this meal as it is rather filling. I normally have this after I’ve had a rather strenous workout or been on a run.

Ingredients
170g Turkey Breast
240g Broccoli
200g Carrotts
60g Tinned Sweetcorn (drained)
1 Maggi Cooking Paper (paprika is my favourite but they have a wide variety so you can pick accordingly)

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Method
1. Chop the broccoli down into small florets and the carrotts into preferred sizing, I normally do some circles and some into sticks.
2. In a steamer add the carrotts and cook with the lid on for around 5 minutes then add the broccoli and replace the lid.
3. Heat a grill (I prefer a george foreman) and place the turkey onto the cooking paper, once the grill is warm, place the Turkey on there and leave to cook for 10 minutes checking half way through.
4. Once the broccoli and carrotts are starting to soften without going soggy and the turkey is white the whole way through, serve with sweetcorn on the side.

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Nutritional Information
Serves 1 LARGE portion
Calories: 398
Protein: 51g
Carbohydrates: 27g
Of which is sugars: 18g
Fibre: 7g
Fat: 8g
Of which is saturated: 2g

Chicken, Leek and Mushroom Meatballs

Last week was a rather disappointing week. It had started off so well! But by Wednesday, I had gone off track. It all started with a late shift at work, I intended to leave to head to the gym, all the meals for the day were planned and until 4.30pm, it was going well. Realising I wasn’t going to make it out of work on time, I had a protein flapjack (not part of my pre-planned meals for the day), this then lead to another one (each at over 200 calories). When I finally got home, it was another protein flapjack from my graze box, again unplanned, then venison burgers and salad for tea as planned. This then led to a generally over calorie day on Thursday which spilled over into Friday. I’ll admit these over calorie days (which I have a feeling exceeded over 2000 calories each day) are full of of nuts, dark chocolate, fruit, dates and nut butter. So there are worse things I could be eating, but it’s an awful lot of fat and sugar. I then made the mistake of having some wraps and a pastry and I’ll be honest, my body was not happy. My stomach cramps came back on Friday night with a vengeance, not so subtly reminding me that whilst something’s may be tasty, they are simply not worth it.

Not ideal. But these things happen, no point dwelling, time to move on.

So, in order to ensure this week I don’t have a repeat I have been hitting the cookbooks again to find some more tasty meals. And yet again Amelia Freer has come to my rescue. I was looking for something that wouldn’t need too long to heat up at work, fairly versatile as I would want it with either salad, quinoa or rice and easy to batch bake.

I stumbled across these Chicken, Leek and Mushroom Meatballs. (aside: her full recipe for this also includes an almond sauce with quinoa and leeks but I just made the meatballs themselves.) I’ll admit mine aren’t the prettiest ones you’ll see, but trust me, they are tasty, high in protein and low in saturated fat! They don’t even need that many ingredients, now that’s my kind of dish

 

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Ingredients

1 ½ Leeks (the picture has 3 leeks, as if you’re doing her full recipe you need 3 but I didn’t correctly read the recipe beforehand *Duh*)

1 Egg Yolk

2 Chicken Breasts

250g Button Mushrooms

½ Tablespoon Chopped Fresh Chives

Olive Oil – for frying

Pepper to taste

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Method

  1. Chop the chicken breast into strips, then add to a food processer and blitz into a mince.
  2. Chop the leeks into fine strips and the mushrooms down so they are small.
  3. Add the oil to the frying pan and heat. Once hot, add the leeks and mushrooms and cook on a high/medium heat for roughly 10 minutes. Stirring regularly until all the moisture has gone. Leave to one side to cool.
  4. While the mixture is cooling, pre-heat the oven to 150⁰c.
  5. Once the mixture is cool, add the chicken, egg yolk, chives and leek + mushroom mixture into a mixing bowl. Mix it all together until well combined. Add a bit of pepper then mix again.
  6. Line a baking tray with tin foil. Using a tablespoon, scoop some of the mixture out and roll into a ball, place it on the lined tray. And repeat until all the mixture is used up. It should make 16 meatballs.
  7. Cook in the oven for 10-15 minutes, until it’s cooked through but we want to ensure it stays juicy to try to avoid overcooking it.
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  8. Then serve, I chose to do mine with some frozen vegetables as it was quick to whip up, but you can go with anything really!

 

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Nutritional Information

Makes 16 Meatballs and serving size of 4 per serving

147 Calories

20.6g Protein

7.1g Carbohydrates

1.3g Fiber

2.4g Sugar

3.0g Fat ( 0.4g are Saturated Fats)

Sun-Dried Tomato and Harissa Paste Turkey Burgers

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I would have posted last week as keeping to my New Year’s Resolution I have been trying a new recipe every week. However the soup I made for my work lunches was not to my liking so I’ve not shared this one.

But alas, this week, courtesy of a Christmas present from my best friend (a new healthy eating cookbook), I have found an amazing one. This is from Amelia Freer’s book ‘Cook, Nourish, Glow’. I made double the portion from the book as I wanted enough to last me for lunches over the weekend and whilst I’m at work. I found these really easy to make these as a big patch knowing that I have nothing to worry about in the evening when I’m tired after work as everything is already prepped. Not only is it a ridiculously easy recipe to make (once you’ve found all the ingredients, it took me about 10 minutes to locate the harissa paste in Asda), it’s absolutely delicious. Even my boyfriend, who is not a turkey fan, was impressed and said ‘I’m actually quite jealous of you now’. That’s a win if I ever heard one.

The recipe below is for 8 portions. I did this as 8 large burgers, on reflection you could do it as 16 smaller burgers and have 2 for each portion. I will probably do this when I make them again but I just went for 8 large ones. The recipe in the book is for 4 burgers, so the below is easy to divide if you only want to make 4. I served these with a few different things, on Sunday it was with lettuce, tomatoes and a few veggies but today it was with quinoa and veggies. So I have pictured it with a lettuce and tomato bun, but you could put it with anything.

Ingredients

1Kg Turkey Mince

12 Sun-Dried Tomatoes (finely chopped)

4 Shallots (finely chopped)

2 Egg Yolks

4 Tablespoons Fresh Herbs – I used Parsley ( finely chopped)

2 Garlic Cloves (Crushed)

2 Teaspoons Harissa Paste

2 Gem lettuces

Handful of Cherry Tomatoes

Pinch of Pepper to season

Coconut Oil to grease baking trays 

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Method

  1. Add the turkey, sun-dried tomatoes, shallots, egg yolks, garlic and herbs into a large mixing bowl. Thoroughly mix together. Then add the harissa paste and pepper to season and mix again.
  2. Take out a plate or baking tray (one that you won’t need later). Separate the mixture into 8 portions and make into patties. Put them onto the plate, cover with cling film and leave in the fridge to cool for at least half an hour.20160109_105843
  3. Once the half an hour has passed preheat the oven to Gas Mark 6. Melt the coconut oil onto your baking trays and then place the patties onto them. Cook in the oven for 20-25 minutes, ensuring you turn them over half way through.
  4. Serve on a lettuce bun with tomatoes and a side of vegetables.

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Nutritional Information (for the burgers only, not the sides)

Serves 8

208 Calories

25.1g Protein

4.4g Carbohydrates

0.9 Fibre

2.3g Sugar

10g Fat ( 0.5g are Saturated Fats)

 

Butternut Squash and Sweet Potato Soup

As promised, I am kicking of the New Year with my first new recipe. This is has been slightly tweaked from one of my new cookbooks. As you may have noticed from some of my previous posts, I love a good soup! I just find it so much easier to make a big pot up and then have enough to last me the rest of the week so I don’t have to worry about making lunch for work the next day, my evenings can be spent relaxing.

I do normally prefer a chunkier soup, but I have to admit sometimes there is nothing better than a smooth, creamy soup. As I started to read through the first few pages this recipe just called out to me, so I knew it had to be the first one I made. Now it isn’t the recipe given for January 1st (I know, rebel), but it is still a wintery dish.

Soup Cookbook

The only thing I have really changed is I have swapped out normal potatoes for sweet potatoes as I prefer them, but you can go for normal if you’re not a big sweet potato fan.

Ingredients

900g Butternut Squash, halved with the skin still on and seeds removed

350g Sweet Potato, cubed

1.2 Litres of Vegetable Stock (Gluten Free if necessary)

100ml Single Cream

40g butter

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Method

    1. Preheat the oven to 160oc, place the two halves of the butter squash on a lined roasting tin and put half of the butter on and around the squash. Place in the oven to roast for an hour until it’s soft and tender.
    2. After about 45 minutes of the squash being in the oven, take large saucepan and melt the remaining butter. Once the butter is melted add the sweet potato and the stock.
    3. Bring to the boil then allow to simmer for around 15 minutes or until the sweet potato is soft.
    4. Take the squash out of the oven and allow it to cool slightly before scooping out the flesh and add to the saucepan with the rest of the soup.
    5. Now you need to blend the soup until smooth. If you have a handheld blender you can do this in the plan, if like me you have a food processer then you can move the soup into the processer and blitz until smooth. As I had to do this in portions I had another saucepan on hand to pour the smooth soup into.
    6. Once all the soup is smooth, added the cream and ensure the soup is still hot before serving, depending on how long it has taken you to blend it may have gone a bit cold so may need a gradual reheat before serving.

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Nutritional Information

Serves 6

209 Calories

2.9g Protein

32.5g Carbohydrates

4.8g Fibre

8.1g Sugar

8.4g Fat ( 5.3g are Saturated Fats)

 

New Year = Not So New Me

As it’s New Year’s Eve and everyone’s starting to think about New Year’s resolutions, I’ve been trying to think of a couple to also go with my December Resolution. I am wary of making too many big resolutions as I know statistically most are broken by the 6 month mark (that’s if you even make it past January) so I’m not going for a brand new me in 2016, just a slightly tweaked version. It also helps that the nature of some of my Christmas presents aid my new resolutions.

Christmas Goodies

I’ve tried to think of just a few that will be achievable but also slightly stretching. There’s a fine line between inspiring and daunting in my eyes so I’ve tried to find the balance. This means I only really have 4 including my original resolution.

    1. Get back to a place where I feel confident in myself – through eating the foods that make me feel good and also working out as nothing beats those post workout endorphins.
    2. Run a 10k – I already have my eye on one that I think would be good fun for the middle of the year. I would never have considered even running a 5k two years ago so I’m hoping this won’t be too much of a stretch.
    3. Try at least 1 new recipe a week, whether it be cooking or baking – given I got a whole host of new cookbooks for Christmas and an ice cream maker this should be fairly easy.
    4. Be more mindful and more present – I have found that when I was going to Pilates not only was I more flexible but I was also more aware of things such as my posture so I started to notice when my back would hurt from not sitting straight or how out of alignment my hips are when I’m standing in a queue. Since for one reason or another I haven’t been going more recently, these things seem to be slipping, so I’m going to get back into Pilates but I have also started reading up on Mindfulness and being more present in situations, responding rather than reacting, which should also help me stick with resolution No.1 as well.

Mindfulness Book

I think that all of these go rather nicely together so should help me be able to tick them all of at the end of the year.

What are your resolutions for the New Year?