DAY SEVEN

Sunday Independent (Ireland) - Living - - THE END OF ALL DIETS -

Frit­tata Frit­tatas are per­fect for sub­stan­tial break­fasts or lunches. This eightegg ver­sion will eas­ily feed two or more. It’s lovely cold, so you can save the left­overs for an­other day. Serves 2-4

In­gre­di­ents 2 diced cour­gettes, 100g (ap­prox) broc­coli cut into small flo­rets, 25g but­ter, 4 diced ba­con rash­ers (four strips of red pep­per for the veg­gie ver­sion), 1 finely chopped small red onion, 1 finely chopped gar­lic clove, 8 eggs, ground black pep­per

Method 1) Par­boil cour­gettes and broc­coli for two min­utes, then drain and leave to cool. 2) Melt but­ter in heavy fry­ing pan and lightly fry ba­con for 5-7 mins (3-4 mins if us­ing pep­per strips). 3) Add onion and gar­lic and cook for fur­ther 3-4 min­utes, then add cour­gettes and broc­coli. Cook for fur­ther 3-4 min­utes, stir­ring fre­quently. 4) Whisk eggs in mix­ing bowl, add some sea­son­ing, pour over mix­ture in fry­ing pan and pat down to form frit­tata. Cook on a low heat for 6-8 min­utes, or un­til firm. 5) Re­move from heat and place un­der hot grill un­til top of frit­tata starts to brown. Then flip frit­tata over on plate for serv­ing. 6) Slice like a pizza and serve warm with mixed salad or your favourite veg­eta­bles. Break­fast: Har­combe pro­tein shake (see recipe be­low) (F) Lunch: Fruit plat­ter, plain oat bis­cuits, cot­tage cheese (C) Din­ner: Steak or mixed grill with veg­eta­bles or salad (F) The in­gre­di­ents in shop-bought pro­tein shakes are nu­mer­ous, many are un­recog­nis­able — and don’t meet our real-food prin­ci­ple. Here is a recipe for a nat­u­ral pro­tein shake — suitable for veg­e­tar­i­ans, which you can swap for break­fast any day. Serves 2

In­gre­di­ents 4 eggs, 500ml thick nat­u­ral live yo­ghurt, 2 rounded tsp de­caf espresso cof­fee pow­der.

Method The speedy method is to blitz in­gre­di­ents in a blender and break­fast is ready in 1-2 min­utes. To make the shake lighter, more vo­lu­mi­nous, fol­low these steps: 1) Sep­a­rate egg yolks and whites. Put yolks in one mix­ing bowl and whites in an­other. 2) Us­ing an elec­tric whisk, beat egg yolks for 1-2 min­utes, un­til they turn pale yel­low. 3) Whisk egg whites un­til stiff peaks form. 4) Fold egg whites into egg yolks. 5) Gen­tly fold yo­ghurt into mix­ture. 6) Stir in cof­fee pow­der. 7) Serve in a glass, and sprin­kle a dash of cof­fee pow­der on top.

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