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.