Posts Tagged ‘anxiety and diet’

Breakfast Egg Muffins To Go

Tuesday, June 4th, 2013

Breakfast Egg Muffins To Go

Eggs are one of the most versatile breakfast foods around, but few of us can spare the time to cook them in the morning. These eggs muffins are designed to be cooked ahead of time, then grabbed on the go. Egg muffins will keep one week in the refrigerator. Microwave 30 seconds to reheat.

Just add a variety of different goodies to your tin. Maybe 6 with bacon, onion & cheese and 6 with spinach, mushrooms and ham. You can’t mess this up! In the morning, just grab a couple from your ziploc and nuke them and away you go!

Lots of variations Enjoy!

Yield - 12 muffins

1/2 pound minced reduced fat beef/chicken/turkey
4 ounces chopped broccoli florets
1/2 cup grated cheddar cheese (reduced fat cheese if you  prefer)
12 eggs
1/2 teaspoon salt
1/4 teaspoon pepper

12 parchment paper muffin wrappers or 12 silicone muffin cups or muffin tin sprayed with non stick spray


Preheat oven to 350 degrees F/ 180 degrees C

Heat frying pan over medium heat. Add mince and cook, draining any fat.

Stir the broccoli into this and turn off the heat

If using a muffin tin, either spray with non stick spray or line tin with parchment paper wrappers. If using silicone muffin cups, place cups on a baking sheet lined with foil (to catch any egg overflow and making clean-up much easier!).

In a large bowl, combine mince, broccoli and cheese. Spoon mixture into cups, filling them 2/3 of the way, leaving room to add the egg mixture.

In another bowl with a pour spout, beat together 12 eggs. Add salt and pepper. Pour egg mixture into each muffin cup, being careful to leave a little room (1/4 inch or so) at the top.

Bake 25 minutes, or until muffins have risen and are firm.

Variation: Instead of minces meats, try diced bacon fried until crisp before draining off the fat. Try other veggies such as diced red pepper, spinach, zucchini, mushrooms, asparagus, green beans, etc. Mix and match with whatever you have.

Quick Beef Stroganoff

Monday, April 29th, 2013

Quick Beef Stroganoff

3 minute steaks, cut into 1/2 inch strips
2 Tablespoons oil
1 onion, sliced
1 clove garlic, crushed (optional)
1 can of mushroom soup
1 cup plain yogurt
3 ounce can of mushrooms
2 Tablespoons ketchup
2 teaspoons Worcestershire sauce

Brown the steak strips in the oil. Add the onion and garlic. Stir fry for 5 minutes until onion is translucent. Combine remaining ingredients, add to meat. Heat on low temperature until flavors blend. (Do not boil.) Serve this easy quick Beef Stroganoff over a melody of steamed green vegetables.

Roast Squash with Feta, Pumpkin Seeds and Sprouting Broccoli

Thursday, March 28th, 2013

Roast squash with feta, pumpkin seeds and sprouting broccoli. If not feta fan try goats cheese.

Perfect served with grilled meat or oily fish!

Serves 4

1 large butternut squash
2 tbsp olive oil
1 tsp chilli flakes
1 tsp cumin seeds
Sea salt and freshly ground black pepper
200g purple sprouting broccoli
100g pumpkin seeds - toasted
Extra virgin olive oil for drizzling
400g feta cheese

Preheat oven to 200c / 400 f/ gas 6
Peel and cut squash into wedges or large chunks, then toss in the olive oil, chilli, cumin seeds and salt & pepper
Transfer to a roasting tin and roast in preheated oven for 35-45 minutes or until slightly golden and cooked through
Meanwhile, blanch the broccoli in salted boiling water for about 4 minutes, or until al dente. Once cooked toss with the squash and pumpkin seeds.
Serve with a drizzle of extra virgin olive oil and the feta crumbled over the top.

Mushroom and Tomato Frittata - 10 minutes

Friday, March 22nd, 2013

1 tablespoon Olive oil
More or less 75g (2.5 oz) mushrooms sliced
4 eggs
2 Tablespoons natural yogurt
freshly ground black pepper
1-2 tablespoons chopped parsley
2 medium tomatoes chopped

Heat the olive oil in an omelette pan, add mushrooms and soften over gentle heat.
In a separate bowl, lightly beat the eggs and add yogurt, pepper and parsley. Gently stir in chopped tomatoes and mix well.

Pour mixture over mushrooms in pan, spreading evenly to cover base. Cook over a gentle heat until bottom of omelette is firm.

Either slide pan under a hot grill to cook top, or tip omelette onto a plate (carefully) and then place back into pan to cook other side.

Divide frittata in two and serve with wholemeal bread.

PESTOS -useful for any meal

Friday, March 22nd, 2013

Pesto is a wonderful easy way to add flavour to other dishes. Here are a few variations to use as a sauce for grilled fish, as a marinade, as a dip, as a stir in to wholemeal pasta, spread over chicken breasts etc.


30g (1OZ) walnuts
handful basil
4 tablespoons extra virgin olive oil
a drizzle of walnut oil
Freshly ground black pepper to taste

Combine all ingredients in a food processor and blitz until thick paste. Add more oil if too thick.

2 bunches basil leaves
2 cloves garlic, peeled and chopped
2 tablespoons pine nuts, toasted
4oz grated parmesan cheese
4 tablespoons extra virgin olive oil
1/2 teaspoon salt

In food processor, blitz the garlic and nuts until finely chopped and gritty, but not paste
By hand, chop basil finely, and in a bowl mix with the nuts & garlic, parmesan cheese and salt
Stir in the oil adding just enough to make a smooth mixture. All ingredients should be identifiable, as the pesto should not resemble mayonnaise.

You could make pesto with parsley, coriander (leaf type), almonds or hazelnuts


Friday, March 22nd, 2013


1 400g (13oz) tin of chickpeas, rinsed and drained
2 Cloves Garlic
3 tablespoons lemon juice
3 tablespoons extra virgin olive oil
2 tablespoons sesame oil
2 \tablespoons soy sauce
Freshly ground black pepper

Put all ingredients in food processor and blitz until smooth.
add additional pepper, soy or lemon juice to taste

As a variation you could add either 1 tablespoon of toasted sesame seeds or 1-2 tablespoons of tahini.

Serve in a bowl with a little olive oil drizzled on top and a sprinkling of chilli powder or paprika.
Eat with crudities, spread on oatcakes, wholemeal toasts or wholemeal crackers.


Friday, March 22nd, 2013

10 oz PEAS
2 inches FRESH GINGER peeled and finely chopped

Heat large frying pan until very hot, then add a tablespoon of oil, the spring onions and the ginger.
Allow to sizzle fiercely for about 10 seconds, then add the peas, keeping heat on high, stir fry for 2 minutes.
Turn the heat down to a medium heat, add the eggs and stir. Add salt and cook until set.
Serve with a splash of soy sauce.

If you like, serve with a slice of wholemeal bread/toast.

Chicken with Roasted Fennel & Citrus Rice

Friday, March 22nd, 2013
2 tsp fennel seeds
1 Tbs freshly chopped oregano
1 garlic clove peeled and crushed
salt & freshly ground pepper
4 chicken quarters
1/2 lemon finely sliced
1 fennel bulb trimmed
2 tsp olive oil
4 plum tomatoes
25g/1 oz stoned green olives

For the rice:
225g/8 oz long grain rice I usually use a blend of different ‘rices’. My favorite is a brown basmati and wild rice mix.
finely grated rind and juice of 1/2 lemon
150ml/1/4 pint boiling chicken stock

To garnish:
fennel fronds
orange slices

1. Preheat oven to 200 degrees C/ 400 degrees F/ Gas mark 6.
Gently crush fennel seeds, mix with oregano, garlic, salt and pepper.
Place between the skin and flesh of the chicken breasts, carefully do not to tear the skin. Arrange the lemon slices on top of the chicken.

2. Cut fennel into 8 wedges. Place on baking tray with the chicken. Lightly brush the fennel with the oil. Cook the chicken and fennel on the top shelf of the preheated oven for 10 minutes.

3. Meanwhile, place rice in a 2.3l/4 pint ovenproof dish. Stir in the lemon rind and juice, orange juice and stock. Cover with a lid and place on the middle shelf of the oven

4 Reduce the oven temperature to 160 degrees C/ 350 degrees F/ Gas mark 4. Cook the chicken for 40 minutes more, turning the fennel wedges and lemon slices once. Deseed and chop the tomatoes. Add to the tray and cook for 5-10 minutes. Remove from oven.

5. When cooled slightly, remove chicken skin and discard. Garnish with fennel fronds, orange slices and serve

6. Fluff rice, and sprinkle stoned olives over dish. Garnish with fennel fronds, orange slices and save for carbohydrate 3 hours later.

Grilled Halloumi & Tabbouleh Salad

Friday, March 22nd, 2013

250g halloumi cheese
50g bulgar wheat
1/2 cos lettuce
1/2 small bunch fresh mint
1 large bunch fresh flat leafed parsley
3 spring onions
2 ripe tomatoes
25g pine nuts
1 lemon
extra virgin olive oil
freshly ground black pepper

Fill large pot with boiling water and add bulgar wheat. once boiling, reduce heat to simmer and cook for 10 minutes, or until tender.Drain in a sieve and set aside in large bowel.

Finely chop the mint and parsley.Set aside
Finely slice the spring onions.
Finely chop the tomatoes.
Add this to the finely chopped herbs.

Roast the pine nuts slowly over medium heat until golden.

Halve the lemon and squeeze the juice of one half over the bulgar wheat that has been cooling. add a good glug of extra virgin olive oil, season with salt and pepper and leave to soak up the dressing.

Grill the halloumi slices on a griddle pan for 1-2 minutes until slightly charred.
Turn and repeat for other side.
Remove from the heat.

Add the chopped tomatoes, herbs and spring onions to the bowel of bulgar wheat and stir through to mix the flavours.

Divide the cos lettuce leaves on the plates, spoon tabbouleh into the lettuce and top each portion with slices of halloumi.

Drizzle lightly with extra virgin olive oil, scatter the pine nuts on top.
Cut the remaining lemon into wedges to serve

Asparagus and Zucchini Frittata

Friday, March 22nd, 2013
SERVES 8 - so lots for lunch box or breakfast tomorrow too.


Nonstick cooking spray
12 ounces fresh asparagus
1 small yellow sweet pepper, cut into 1/4-inch-wide strips
1/2 of a small zucchini, halved lengthwise and cut into 1/4-inch-thick slices (about 1/2 cup)
1/3 cup chopped onion
1/4 cup chopped bottled roasted red sweet peppers, drained
1/2 cup shredded reduced-fat mozzarella cheese (2 ounces)
8 eggs
1/2 cup fat-free milk
1 tablespoon snipped fresh dill or 1/2 teaspoon dried
3/4 teaspoon salt
1/4 to 1/2 teaspoon ground black pepper
2 tablespoonsall-purpose flour
3 to 4 tablespoonsfinely shredded Parmesan cheese
Fresh dill sprigs (optional)
A pinch of dried chilli (optional)


1. Preheat oven to 350 degrees F. Lightly coat a 2-quart rectangular baking dish with nonstick cooking spray; set aside.
2. If using fresh asparagus, snap off and discard woody bases. If desired, scrape off scales. Cut into 1-inch-long pieces.
3. In a large saucepan, bring about 1 inch water to boiling. Add asparagus, yellow sweet pepper strips, zucchini, and onion. Return just to boiling; reduce heat slightly. Cover and boil about 5 minutes or until crisp-tender. Drain well. Stir in roasted red sweet peppers. Spread asparagus-pepper mixture evenly in baking dish. Sprinkle with half of the mozzarella cheese.
4. In a large bowl, whisk together egg product, milk, snipped or dried dill, salt, black pepper and optional pinch of dried chilli until well mixed. Whisk in flour, making sure it is completely combined. Pour over vegetables in baking dish. Bake, uncovered, about 35 minutes or until slightly puffed and top shakes set. Sprinkle with remaining mozzarella cheese and Parmesan cheese. Let stand for 10 minutes before serving. If desired, garnish individual servings with dill sprigs.