30 Day Whole Food Challenge: AWARD WINNING Recipes Guaranteed to Drop Weight; Take the Challenge Today! by Ruth Lacey Read Free Book Online Page B

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Healthy Frittata Breakfast
     

    Serves: 2
     
    Ingredients:
    4 cloves garlic, finely chopped
    ½ onion, finely chopped
    ¼lb ground lamb or turkey can be used
    3 cups kale, trimmed, washed and chopped finely
    3tbs chicken broth
    Seasoning to taste
    5 enriched eggs
     
    Instructions:
    Heat the broiler.
    Add 1/3rd of the broth to a 10" frying pan and heat, drop in the onions and fry for 4-5mins.
    Drop in the meat and garlic, cook while stirring for a further 4 minutes.
    Place in the remaining 2tbs of broth and the kale, turn down the heat and cook for 5 minutes with a lid on.
    Season the pan and stir together.
    Once it is mixed well, add the beaten eggs with a little more seasoning.
    Cook for a further 2 minutes, but do not stir.
    Next place it under the broiler, 6-7" away from the heat.
    When it becomes solid to touch take out and serve.

Poached Egg on Mushrooms and Spinach
     

    Serves: 4
     
    Ingredients:
    4 large eggs, free range
    1tbs chicken broth
    1 tsp rice vinegar
    2 cups mushrooms, sliced
    1 medium diced, onion
    1 medium diced tomato, seeds removed
    3 cloves garlic, diced
    1lb fresh baby spinach
    Seasoning to taste
     
    Instructions:
    Put a frying pan on with water and drop in 1 tsp of vinegar.
    Meanwhile use another frying pan and pour in the broth, heat up.
    When hot put in the mushrooms, and onions, fry for 3 minutes, mixing as you cook.
    Then drop in the remaining ingredients, apart from the eggs, cook for another 2 minutes.
    Now poached the eggs once the water is simmering, cooking for around 4-6 minutes.
    Place the veg mix onto a platter and lay the egg over the top.

Tomato, mushroom and Basil Omelet
     

    Serves: 2
     
    Ingredients:
    ½ onion, finely diced
    2tbs chicken broth
    3 cloves garlic, crushed
    ½ tomato chopped
    1 cup sliced mushrooms
    Seasoning to taste
    3tbs fresh basil, chopped
     
    Instructions:
    Add half the broth to a medium frying pan, fry the onions for 3-4 minutes.
    Stir in the mushrooms and garlic and cook out for another 3 mins.
    Now add the rest of the broth with the seasoning and tomato.
    Keep stirring the mix so as not stick to the pan.
    Blend together the eggs, basil and seasoning, then pour into the pan.
    Reduce the heat and cook with a lid on for 5 minutes on a low heat.
    Once done slice and serve.

Quinoa with Fresh Fruit
     

    Serves: 2
     
    Ingredients:
    ½ cup quinoa
    Sea salt to taste
    1 cup of water
     
    Topping
    ½ cup rolled oats
    ½ cup strawberries, quartered
    ½ cup mango, diced
    ½ cup blueberries
    2tbs sliced almonds
    2tbs pumpkin seeds
    ½ cup almond milk
    1 tsp raw honey
     
    Instructions:
    Cook the quinoa in salted water, after rinsing first, with a lid on for 15 minutes on low.
    Once done place into the bowls, and place the rolled oats over the top.
    Now place the fruit over, then the seeds.
    Finish with the milk and honey.

Swiss Breakfast
     

    Serves: 1
     
    Ingredients:
    1 cup rolled oats
    2tbs raisins
    ¼ tsp cinnamon
    2tbs almonds, sliced
    2tbs sunflower seeds
    2tbs dried apricots
    1tbs dried cranberries
    1 date diced
     
    Instructions:
    Blend together all the ingredients in a bowl.
    Boil 2 cups of water, then put in the ingredients and cook on low for 6-7 minutes stirring.
    After the water has been soaked in take off the heat, put a lid on and rest for 2-3 mins.
    Dish up with almond milk.

Potato Free Bubble and Squeak
     

    Serves: 2
     
    Ingredients:
    1 leek, sliced in half, washed then cut into thin slices
    ½ cauliflower, about 14oz, sliced
    2tbs olive oil
    Sprig of fresh thyme
    1 bulb of fennel, sliced
    Sea salt
    Ground black pepper
    2 free range eggs
     
    Instructions:
    Blend together the cauliflower, leek and fennel, season and put into a skillet.
    Add the thyme, and cook with a lid for 15 minutes.
    From time to time toss the skillet to color and break up the vegetables.
    Once they become nice and golden with a crisp outer they are ready.
    Now fry the eggs and keep the center runny.
    Dish up.

Breakfast in a Melon
     

    Serves: