FLOURISH AND NOURISH RECIPES

Tuna red onion and zucchini frittata

SERVES 2

1 teaspoon extra virgin olive oil 1 small zucchini (courgette), diced 1 garlic clove, finely chopped 1/2 red onion, sliced 1 large can tuna 70 g (2 1/2 oz/1/2 cup) cherry tomatoes, halved small handful of basil, torn 4 medium eggs Celtic sea salt and freshly ground black pepper, to taste Serve with leafy greens

Heat the oil in a small frying pan over medium heat. Add the zucchini, garlic and onion, then cook for 5–7 minutes, or until the zucchini is tender. Add the tuna, tomato and basil, then increase the heat to medium–high and cook for about 5 minutes, or until the moisture has evaporated. Whisk the eggs in a large bowl, then season with salt and pepper. Add the zucchini mixture and stir to combine. Pour the mixture back into the pan and cook over medium heat until the eggs are set.

Note: The frittata can be browned under the grill (broiler) at the end if preferred.

Supercharged Tip:

Eggs are a saviour on days when you’re dragging your feet. To get a complete meal on the table, you can frittata just about any vegetables or herbs you have on hand – very thinly sliced, sautéed or roasted. It’s another good reason always to have eggs in the fridge.

Simple saag chicken curry

SERVES 4

Spinach has been smoothied way too much. The time has arrived to return this superstar ingredient to its cooked form, gently softened, with its many vitamins and minerals.

1 teaspoon extra virgin olive oil 400 g (14 oz) skinless chicken breast fillets, cut into strips 1 brown onion, sliced 2 garlic cloves, finely chopped 400 g tinned diced tomatoes 250 g (9 oz) baby English spinach leaves 1 teaspoon grated ginger 1 teaspoon grated fresh turmeric or ground turmeric 1 teaspoon ground cumin 1 teaspoon chilli flakes pinch of ground cinnamon 6 curry leaves (optional) 150 ml (5 fl oz) almond milk 2 tablespoons coconut flour 2 tablespoons chopped coriander (cilantro), to serve

Heat a few drops of the oil in a medium frying pan over high heat, add the chicken, onion and garlic, then cook, stirring frequently, for 5 minutes. Add the remaining ingredients except the coriander, stir well, then cover and cook for 15 minutes, or until the chicken is cooked through. Remove the lid and simmer for a further 2–3 minutes, to let the curry thicken.

Serve topped with the coriander.

Sweet potato, broccoli and ham soup

SERVES 4

This soup is so delicious and easy to throw together. It’s also great to freeze, for use as a quick midweek work meal. In my eyes, ham is one of the most scrumptious, joyous, flavour-filled foods in the world. But not all hams are created equal. Make sure you find a passionate butcher and invest in quality free-range or organic nitrate-free ham, which will be browner and not so pink (pink ham has been treated with nitrates). The taste is second to none, and you only need small amounts to bring an immense salty ham flavour to your meals.

1 tablespoon olive oil 2 leeks, pale part only, thinly sliced 2 garlic cloves, finely chopped 4 thin nitrate-free ham slices, chopped 500 g (1 lb 2 oz) sweet potato, peeled and chopped 1 turnip, chopped 1 head broccoli, chopped 1 litre (35 fl oz/4 cups) vegetable stock or filtered water 2 teaspoons picked thyme leaves, plus extra sprigs to serve sea salt and freshly ground black pepper, to taste 80 ml (21/2 fl oz/1/3 cup) coconut cream

Heat the olive oil in a large saucepan over medium heat, then cook the leeks, garlic and ham for 5 minutes, stirring frequently. Add the remaining ingredients except the coconut cream, then bring to the boil. Reduce the heat to low and simmer, covered, for 20 minutes, or until the vegetables are cooked. Transfer half the soup to a blender, allow to cool slightly, then purée until smooth. Return the puréed soup to the pan to heat through. Ladle into bowls, swirl in the coconut cream and serve garnished with thyme sprigs and a grind of pepper.

Supercharged Tip:

Roasted sweet potato slices make a lovely garnish for this soup, as do edible flowers.

Spicy baked eggs

SERVES 2

1 teaspoon extra virgin olive oil, or your oil of choice 200 g (7 oz) cherry tomatoes, halved 1 small red capsicum (pepper), cut into dice 1/2 red onion, chopped

1 garlic clove, finely chopped 45 g (1 1/2 oz/1 cup) baby English spinach leaves 1 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon paprika pinch of ground cinnamon 2 medium eggs

Celtic sea salt and freshly ground black pepper, to taste coriander (cilantro) leaves, to serve

Preheat the oven to 220°C (425°F).

Heat the oil in a large, heavy-based saucepan over medium heat. Add the tomato, capsicum, onion, garlic, spinach and spices, then cook for 10 minutes, stirring occasionally (add a little water if necessary to prevent sticking). Spoon the mixture into a 3-cup capacity ovenproof dish, make two indents in the top of the mixture with the bottom of a spoon and crack one egg into each. Season with salt and pepper, then bake for 12–15 minutes, or until the yolks are cooked to your liking.

Remove from the oven and serve sprinkled with coriander.