Folate-rich Frittata

This is the greenest frittata you ever did see. Peppery leaves, fragrant herbs and juicy courgettes are the stars of the show.

Because the veg and herbs are added raw to the frittata, their fresh flavours are preserved. It's also quick and very easy to put together, making it perfect for Sunday brunch or a simple week night dinner. 

Super-leaves

Watercress and rocket have a pleasantly bitter taste, which helps to stimulate enzymes needed for proper digestion. These leaves are also rich in folate - essential for DNA production, healthy blood, growth and development. Folate is a key nutrient for you and your baby, and including foods rich in this vitamin is essential throughout your pregnancy - and beyond.

Mighty eggs

While it might seem that the eggs blend into the background with all these vibrant greens, they add all-important texture and nutrients. Eggs are a good quality complete protein, meaning they provide us with all the essential amino acids that our bodies need to function properly, and that your baby needs to grow. They also contain anti-inflammatory omega 3 essential fatty acids and vitamins A, D and E, as well as energy boosting B-vitamins. Eggs are rich in choline, which plays an important role in the development of your baby's brain and spinal cord too.

Use organic, free-range eggs to ensure higher nutrient content and to know that chickens have had less exposure to pesticides plus space and access to fresh air and sunlight.

Herby green frittata

Serves 2

Ingredients

Wash all leaves and herbs thoroughly

4 medium free-range, organic eggs
75g mixed watercress and rocket leaves (watercress stalks removed) 
1 large handful of basil leaves
1 handful of chives
1 courgette
30g sun dried tomatoes
3 spring onions
2 garlic cloves
Couple knobs of organic butter for cooking
Salt and pepper

In a medium mixing bowl, beat the eggs. Roughly chop the watercress and rocket leaves, chives and basil. Grate the courgette and add all greens to the eggs. Mix well, adding a pinch of salt and pepper.

Finely chop the spring onions, garlic and sun dried tomatoes, and lightly fry in a little butter on a low heat for a couple of minutes.

Remove from the pan and combine with the greens and egg mixture. Add another knob of butter to a large skillet on a low heat and add the mixture, patting it down into the pan evenly. Cook on the hob for 10 minutes, then place under a medium grill for an additional 7-10 minutes until the top of the frittata starts to turn golden.

Serve alone or with a side salad of tomatoes dressed with lemon juice and extra virgin olive oil.

Cauli, kale and coconut soup

Cold days and dark nights call for nourishing soups. This recipe was born last Sunday night after a long journey home from a weekend away. I wanted to knock together something comforting and quick and I had cauliflower and cavolo nero (AKA Tuscan kale) in the fridge from my Growing Communities veg box. I made the soup for dinner that night and then took leftovers into work for lunch last week. It's so good I was happy to make another batch to work my way through for this post.

This really is a speedy, throw-it-together recipe. The only thing it's useful to have made up before hand is stock. I used chicken stock, but vegetable stock would work too. I always keep a supply of homemade chicken stock in the fridge as it's packed full of nutrients and a brilliant base for soups, stews and sauces. It's great as a hot drink too (especially if you're feeling under the weather). There's a reason why chicken soup is used in so many cultures as a healing food. Hemsley & Hemsley are great advocates of stock - or 'bone broth' - and they give a useful explanation of its health benefits and directions for making it here.

Combined with the stock and turmeric, the cruciferous veggies make this soup a truly anti-inflammatory meal. Cauliflower and cavolo nero contain a type of phytochemical called glucosinolates, which are thought to have cancer protective properties. They are also fantastic sources of vitamins and minerals including vitamins A, B's, C, K, and the minerals copper, iron, magnesium and manganese. This all-star combination makes them anti-inflammatory, antioxidant and supportive of detoxification processes.

The key to getting the most from these veggies is not overcooking them, which is why I keeping cooking time short and sweet. By using the liquid the veggies are cooked in for the soup, you'll also preserve any nutrients that have leached out during cooking.

Cauli, kale and coconut soup

Serves 4

Ingredients

200ml coconut milk (I use Biona full fat) - and a little extra for serving
500ml chicken stock
150g cavolo nero, roughly chopped
150g cauliflower (including leaves) roughly chopped
1tsp turmeric
Good grind of sea salt and pepper
Handful of cashews - ideally soaked for a few hours beforehand
1 clove garlic, crushed

Combine the stock, coconut milk, garlic and turmeric in a large pan and bring to a boil. Once bubbling, add the cauliflower, cavolo nero, salt and pepper. Cover and simmer for 5 minutes until the cauliflower is just tender but still firm.

Allow to cool for another 5 minutes then add to a blender/food processor with the cashews. Blend on high speed until you get a completely smooth and creamy consistency.

Serve with an extra drizzle of coconut milk on top.

Greens, greens, eggs and greens

This is the greenest frittata you ever did see. Peppery leaves, fragrant herbs and juicy courgettes are the stars of the show.

Because the veg and herbs are added raw to the frittata, their fresh flavours are preserved. It's also quick and very easy to put together, making it perfect for Sunday brunch or a simple week night dinner. I first made it on holiday in Italy when I'd bought a huge bunch of basil at the market and I've returned to it time and time again.

Super-leaves

Watercress and rocket have a pleasantly bitter taste, which helps to stimulate enzymes needed for proper digestion. These leaves also support the liver's detoxification process, as do sulphur compounds in the garlic, chives and spring onions. As well as providing a refreshing sweetness, basil is anti-bacterial and anti-inflammatory. All in all, these greens help keep you nourished and clean!

Mighty eggs

While it might seem that the eggs blend into the background with all these vibrant greens, they add all-important texture and nutrients. Eggs are a good quality complete protein, meaning they provide us with all the essential amino acids that our bodies need to function properly. They also contain anti-inflammatory omega 3 essential fatty acids and vitamins A, D and E, as well as energy boosting B-vitamins. Eggs are rich in the minerals Selenium and Iodine too, which are important for healthy thyroid function.

Use organic, free-range eggs to ensure higher nutrient content and to know that chickens have had space and access to fresh air and sunlight.

Herby green frittata

Serves 2

 Ingredients

4 medium free-range, organic eggs
75g mixed watercress and rocket leaves (watercress stalks removed) 
1 large handful of basil leaves
1 handful of chives
1 courgette
30g sun dried tomatoes
3 spring onions
2 garlic cloves
Couple knobs of butter for cooking
Salt and pepper

In a medium mixing bowl, beat the eggs. Roughly chop the watercress and rocket leaves, chives and basil. Grate the courgette and add all greens to the eggs. Mix well, adding a pinch of salt and pepper.

Finely chop the spring onions, garlic and sun dried tomatoes, and lightly fry in a little butter on a low heat for a couple of minutes.

Remove from the pan and combine with the greens and egg mixture. Add another knob of butter to a large skillet on a low heat and add the mixture, patting it down into the pan evenly. Cook on the hob for 10 minutes, then place under a medium grill for an additional 7-10 minutes until the top of the frittata starts to turn golden.

Serve alone or with a side salad of tomatoes dressed with lemon juice and some chilli flakes.