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.

Technicolour super salad

This vegan salad is rich in nutrients, including protein, good fats, iron and antioxidants. The combination of earthy sweetness from the beets, juiciness from the radishes and the bitter crunch of endive make it delicious too.

It's also a looker, with vibrant hues of pink and green. Brightly coloured fruit and veg, as well as looking good, reveals information about nutrient content. For example, reds, pinks and purples like those in this salad, point to certain natural phytochemicals with anti-oxidant, anti-inflammatory and cancer preventive properties.

This salad was inspired by a recipe from the brilliant Green Kitchen Stories, but I made a few tweaks to the ingredients and colour scheme.

Pretty pinks

Beets are the showstopper in this salad, with their hot pink and white stripes. As well as being a source of iron, the high fibre content of beets supports healthy digestion. Radishes have cancer preventive, anti-inflammatory and anti-oxidant properties, while chicory (AKA endive) is a bitter leaf that stimulates digestion, helping to break down food in the stomach.  All three of these rosey veggies also work to stimulate the liver and support detoxification.

Luscious greens

Avocado contains oleic acid, a mono-unsaturated fat, which helps us absorb anti-oxidants from other foods. The bright green broad beans add protein and are a source of fibre, essential for healthy digestion.

And amazing… beige

Although it's the least exciting colour in this salad, the quinoa does more than add bulk, crunch and a nutty flavour. Quinoa is different to other grains because its seeds are much more nutrient dense. A complete protein, it contains all the essential amino acids our bodies need to function.  It's also high in anti-oxidants and anti-inflammatory nutrients.  

Technicolour super salad

Serves 2-3

Ingredients

For the salad
1 cup quinoa - soaked for at least 30 minutes and rinsed well.
250g broad beans (removed from pods)
1 candy beetroot
150g radishes
1 head of red chicory
2 spring onions
1 avocado

For the dressing
Juice of half a lemon
2 tsp apple cider vinegar
4 tbsp extra virgin olive oil
Pinch of salt and pepper to taste

Preheat the oven to 175 degrees.

Cook the quinoa in 1.5 cups boiling water with a pinch of salt. Bring to boil then simmer until all water absorbed, which should take around 15 minutes. Leave to cool.

Wash the radishes and place on a baking tray in the oven with a teaspoon of coconut oil and a pinch of salt. Roast for 15 minutes.

Blanch the broad beans in boiling water for 2 minutes. Rinse in cold water, drain and pop the beans out of their skins.

Peel, then mandolin or very thinly slice the beetroot. Remove the outside leaves of the chicory and cut the bulb in half lengthways and again into quarters. Separate the leaves from the bulb and wash well. Finely chop the spring onion and slice the avocado into small wedges.

Assemble ingredients in a large bowl, add the combined dressing ingredients, mix well and serve. Leftovers will keep in the fridge for up to 2 days.

Sugar - our weakness for sweetness

Sugar cravings can feel overwhelming and low blood sugar can make you feel terrible. Ditch the highs and lows and restore balance.

Tired, stressed, starving, in need of a hug... at times like these, the yearning for a biscuit, cake or chocolate can be so powerful, we convince ourselves that we need it; that by reaching for that sugar-laden comfort, we’re ‘listening to our body’. 

Well, not quite. While succumbing to the sugar urge might make you feel more awake or content in the short term, the crash that inevitably follows is less fun. The sugar hangover can leave you feeling drowsy, bloated and irritable. Sugar is powerful and addictive, which is why the cravings can be so strong.  

Why do we crave it? We’re introduced to sugar and all its comforting connotations as soon as we’re born. Breast milk, our first food, contains the milk sugar lactose. Glucose, the simple form of sugar, is what our brains and bodies rely on for fuel. But the way our bodies respond to sugar depends on how much we eat, the sources we get it from and how quickly we break it down. 

What happens when we eat it? When we eat simple sugars, like those in sweets or cakes, or refined carbohydrates, like white bread or pasta, the glucose from these foods enters our bloodstream quickly. This causes a blood sugar spike and we rely on the hormone insulin to get the glucose from our blood into our cells. Eating a diet high in sugar makes our insulin work harder, which can lead to health problems, like insulin resistance and Type 2 Diabetes. Recent studies have also linked high sugar intake to the development of heart disease. Not so sweet.

Don't cave when you crave

Stick to un-refined carbohydrates. Brown rice, bread and pasta are higher in fibre than the white versions, taking longer to break down and giving a steadier release of energy.

Eat the whole fruit. Fruit contains sugar (fructose) but also fibre, which helps to slow down carbohydrate digestion. Fibre is removed when fruits are juiced, so better to eat fruit than drink it.

Go for good quality protein with every meal and snack. Nuts, seeds, legumes, eggs and avocado are good options. Protein takes longer to digest, keeping you fuller for longer and reducing sugar cravings.

Foods that will love you back
When you crave something sweet, try one of these snacks instead:

• A handful of raw, unsalted nuts or seeds
• An oatcake with cottage cheese, almond butter or hummus
• A handful of carrot sticks or sugar snap peas

Recipe: Apple, cinnamon, almond & walnut paste

Delicious eaten alone, as a topping on porridge or spread on a cracker. As well as adding warmth and sweetness, cinnamon also contains Chromium which helps regulate blood sugar. This is really easy to make  - perfect for a quick snack or dessert.

Serves 2

Ingredients

2 apples, washed and grated
Handful of walnuts, roughly chopped
Handful of flaked almonds, roughly chopped
1/2tsp ground cinnamon (add more to taste)
1tsp apple cider vinegar

Mix ingredients by hand or blend for a smoother paste. Eat immediately or refrigerate for up to 2 days.

Pot by Tina Vlassopulos