Tomato Artichoke and Zucchini Soup

Servings: 6

• 1/2 cup chopped carrot
• 1/4 cup chopped onion
• 1/4 cup chopped celery
• 2 teaspoons olive oil
• 1 (28 ounce) can tomatoes
• 2/3 cup vegetable stock
• 1/2 teaspoon dried Italian seasoning
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 cup water
• 1/2 cup chopped zucchini
• 1/4 teaspoon hot pepper sauce
• 1/2 cup chopped artichoke hearts

• 1 tablespoon grated parmesan cheese

In a medium saucepan cook onion, carrot, celery in hot oil for 5 minutes.

Add tomatoes, vegetable stock, seasoning, salt and pepper and simmer ten minutes.

Cool slightly and place half of the tomato mixture in blender or food processor and blend, repeat with remaining half.

Add just enough water to reach desired consisitency. Add in Zuccini and hot pepper sauce. Bring to a boil and simmer until zucchini is tender then add artichoke hearts. Heat until artichokes are warm.

Top with grated parmesan cheese.

Ingredients

1 onion , chopped
2 sticks celery , sliced
1 carrot , cut into small dice
olive oil
pinch chilli flakes
½ tsp ground cumin
1 x 400g tin chopped tomatoes
400ml vegetable stock
1 x 400g tin black beans , rinsed and drained
150ml pot natural yogurt
small bunch coriander , chopped

Cook the onion, celery and carrot in 1 tbsp olive oil until softened. add the chilli flakes and cumin and cook for a minute. add the tomatoes, stock and beans then simmer for about 30 minutes, until the veg is tender.
Serve with a dollop of yogurt and some chopped coriander on top.

4 eggs
2 heaped teaspoons of Dijon Mustard
1 teaspoon dried mixed herbs
Freshly ground black pepper
1 x 200g (7oz) can chopped tomatoes
Spray of olive oil or any other non stick spray
1 x 200g (7oz) can flageleot or cannellini beans, drained and rinsed if you don’t have beans use tinned fish, or crumble in some cheese.

Whisk eggs in bowl with mustard, herbs and pepper. Stir in the tomatoes.

Heat a small frying pan and spray lightly with olive oil (or non-stick spray)
Pour in egg mixture. Scatter beans over the top and cook until bottom is turning light brown. Place under hot grill for 3-4 minutes until top is set and golden brown.
Serve with a slice of wholemeal or rye bread and some salad. This will serve 2

Fish-on-Toast

Fish: Fish such as mackerel, sardines or kippers roughly chopped
and
Tomato: Chopped tomato or/and chopped roasted red pepper mix with fish
and
Toast:Wholemeal,rye or pumpernickle

Eggs with Veg:

Eggs: 2 eggs soft-boiled, scrambled or poached
and
Veg: a generous serving of either wilted spinach or other steamed or grilled vegetables , such as asparagus, kale or pak choi

Ingredients
1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries or choc chips..w/e floats your tastebuds at the moment.

Directions
Blend first four ingredients until smooth
Pour approximately 1/4 cup batter for each pancake onto heated non-stick pan
When pancake bubbles, flip and cook the other side
Top with frozen, organic strawberries-warmed and sliced. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas. Ingredients
1/2 cup egg whites
1/2 cup oats
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 cup frozen, warmed berries or choc chips..w/e floats your tastebuds at the moment.

Directions
Blend first four ingredients until smooth
Pour approximately 1/4 cup batter for each pancake onto heated non-stick pan
When pancake bubbles, flip and cook the other side
Top with frozen, organic strawberries-warmed and sliced. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas.