Shakshuka Recipe

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Ingredients

·     1 red onion, finely diced

·     1 garlic clove, crushed

·     1 small chilli, finely diced

·     1 teaspoon paprika

·     ½ teaspoon ground coriander

·     ½ teaspoon ground cumin

·     2 red capsicums, cut into 2cm pieces

·     400g chopped tomatoes

·     ½ large eggplant, cut into 2cm cubes

·     4 eggs

·     Fresh coriander, to serve

Method

1.    Preheat oven to 2200C.

2.    Heat 1 tablespoon of extra virgin olive oil over a medium heat and add onion, garlic and chilli. Cook for 5 minutes, or until softened. Add the spices and stir, cook for a further minute. 

3.    Add the capsicum and tomatoes to the pan and cook for 10-15 minutes, or until capsicums are softened. Turn the cook top off, then blend the sauce and return to the pan.

4.    Meanwhile, spray another pan with cooking oil and heat over a high heat. Add eggplant and cook for 10 minutes or until cooked through, turning occasionally.

5.    Stir the eggplant through the sauce. Make four wells with the back of a spoon and crack an egg into each well, then bake in the oven until eggs are cooked to your liking.  

Sprinkle with coriander and serve with wholegrain bread.

Nutrition benefits:

High in Vitamin C to assist your immunity and glowing skin

A good source of protein to keep you feeling full and lower the overall GI of the meal

Can be shared with friends (Always a benefit too right ;))

This recipe was brought to you by our amazing Kirrawee Dietitian Melissa - give her a call to get your health sorted down in the South of Sydney!

 

Quinoa & Kale Salad

It was time. Rumours had been flying, and I had to see for myself.

Off I wandered to the renown Sydney Flemington markets last Saturday. The atmosphere was a lot different to the markets that I was used to for sure, was I in Sydney? Lots of hustle and bustle with sellers shouting loudly over a jungle of people and rainbow coloured fruit boxes. I had to carefully watch my step not to get bowled over. I was a little frightened at first: So many options of what to choose and so many people were shouting at me! I then progressed on to buy my first item - some radishes. It was a bit of an impulse buy, but they just looked so fresh.  "One dollar fifty" said the lady. I was so surprised... so cheap? That's when this became fun, almost a game! How much fruit and vegetables could I get? Time to be adventurous ;) A whole cucumber, pack of oranges, parsley, lemon and bags of delicious produce later, I was bright eyed and bushy tailed hot footing it out of there with a big grin on my face. 

When I got home I decided to be creative with what I had bought and came up with a phenomenal quinoa salad recipe. I thought it wouldn't hurt to share:

Ingredients (~6 serves)

1 cup tricoloured quinoa (raw)

1/2 large bunch of kale, de-stemmed and finely sliced

1 carrot grated

4 chopped spring onions

2/3 cup chopped parsley

1 tomato diced

100g mung beans (you could also use regular sprouts)

1/2 cup roughly chopped roasted almonds

Juice from two freshly squeezed oranges

1 tbsp soy sauce

1/2 tbsp olive oil

Pepper 

Method

1) Wash quinoa. Add 2 cups water and bring to boil. Immediately reduce to a simmer. When all water has almost gone, take quinoa off the heat and let it steam in saucepan with lid on (3mins). Then let quinoa cool

2) Add oil to wok and lightly fry/toss kale until wilted. Add soy sauce and toss for 1 more min, remove from heat (can do at same time as cooking quinoa)

3) Add all ingredients together in a big bowl and mix. Add a bit of pepper if you like for some extra taste.

Ways to use this healthy salad:

--> Add a side dish with some grilled salmon/fish and lemon

--> In a wrap with falafel and hommous

--> By itself with an added 95g tin of tuna, grilled chicken or lamb

--> For vegetarians add some tofu, chick peas or lentils to bulk up for a main meal

--> Add a generous handful of salad to make chicken, kangaroo, lean mince or veggie burgers. Why not add some avocado and beetroot too?!