EatWell with Lucy Recipe

Ingredients

  • 2 slices of wholemeal bread
  • 1 large avocado
  • Juice of half a lime
  • Salt and pepper
  • 1 heaped tablespoon mixed seeds
  • ½ tsp cumin
  • ½ tsp paprika
  • ½ tsp garam masala

                                Cooking Directions

                                1. Add the seeds and the spices to a dry frying pan, cook them on a medium heat until they start making a popping sound, this should take 4-5 minutes. Keep a close eye on them as they could burn easily.
                                2. Put the bread in to toast while you prepare the avocado.
                                3. Mash the flesh of the avocado and add the lime juice, salt and pepper, mix well and spread evenly on the slices of toast.
                                4. Sprinkle over the roasted seeds and serve.

                                Tips

                                You can serve the toast with a whole host of other toppings depending what you fancy, try salmon, ham, mackerel or eggs for a protein hit.

                                0 to 15 mins minutes
                                Avocado Toast

                                Ingredients

                                • 2 red onions, finely chopped
                                • 4 carrots, chopped
                                • 3 celery sticks, chopped
                                • 1 tablespoon garlic, finely chopped
                                • 5 sundried tomatoes, chopped
                                • 400g red lentils
                                • 2 tins of chopped tomatoes
                                • 2 tablespoons tomato puree
                                • 1 litre of vegetable stock
                                • 1 tablespoon oregano
                                • 2 bay leaves
                                • 1 tablespoon olive oil
                                • 600g wholemeal pasta

                                                      Cooking Directions

                                                      1. In a large pan, fry the onion, celery, carrots and garlic in olive oil for 10 minutes until soft.
                                                      2. Add the sundried tomatoes along with the oregano, salt and pepper and lentils, mix until well combined.
                                                      3. Add the chopped tomatoes, tomato puree, stock and bay leaves to the pan. Mix and cover, allow to cook for 30-40 minutes until the lentils and vegetables are cooked through.
                                                      4. Meanwhile, cook the pasta per the pack instructions, drain and rinse with hot water.
                                                      5. Serve the pasta with the ragu and top with chopped parsley, enjoy!

                                                      Tips

                                                      This is a great vegan alternative to Bolognese and can easily be frozen for a quick dinner when you’re in a rush.

                                                                15 to 30 mins minutes
                                                                Lentil Ragu

                                                                Ingredients

                                                                • 1 wholemeal wrap
                                                                • 200g tinned chopped tomatoes
                                                                • 1 teaspoon dried oregano
                                                                • 1 teaspoon garlic, chopped
                                                                • Salt and pepper
                                                                • 1 tablespoon tomato puree
                                                                • ½ small red onion, finely chopped
                                                                • 1 tablespoon sweetcorn
                                                                • ¼ red pepper, finely sliced
                                                                • 50g grated cheese
                                                                • 1 egg

                                                                          Cooking Directions

                                                                          1. Start by making a sauce for the pizza, add the chopped tomatoes, oregano, garlic and tomato puree to a pan, season well and cook for 5 minutes until the sauce has reduced down and thickened.
                                                                          2. Lay the wrap on a lined baking tray, spread the tomato sauce evenly to cover the base (leaving a 1cm gap round the edge), and sprinkle the cheese over the top.
                                                                          3. Add the pepper, onion and sweetcorn then cook in a 180 degree oven for 5 minutes.
                                                                          4. Remove the baking tray from the oven, crack the egg onto the middle of the pizza and return to the oven for 5 minutes.
                                                                          5. When the cooking time is done, turn off the oven but leave the pizza in for another few minutes. This should ensure the egg is cooked through without burning the edge of the pizza.
                                                                          6. Serve and enjoy!

                                                                          Tips

                                                                          Reducing the tomatoes down and adding the cheese first are two ways of ensuring you don’t end up with a soggy bottom on your pizza, you can always batch cook the sauce and keep in the freezer ready to defrost at short notice to make this meal even quicker.

                                                                           

                                                                          15 to 30 mins minutes
                                                                          15 Minute

                                                                          Ingredients

                                                                          • 2 medium egg whites
                                                                          • 70g self raising wholemeal flour
                                                                          • ½ cup skimmed milk
                                                                          • 1 teaspoon mixed herbs
                                                                          • 1 tablespoon grated parmesan
                                                                          • 1 teaspoon baking powder
                                                                          • Salt and Pepper
                                                                          • 1 medium avocado
                                                                          • Juice of half a lime
                                                                          • 2 eggs
                                                                          • 1 tablespoon white wine vinegar

                                                                            Cooking Directions

                                                                            1. Whisk the egg whites in a bowl until they have doubled in size and form soft peaks.
                                                                            2. In a separate bowl, mix together the flour with milk, mixed herbs, parmesan, baking powder with salt and pepper.
                                                                            3. Gently fold in the egg whites to make your batter.
                                                                            4. In a good non-stick pan, using a little spray oil, spoon ladles of the mixture to form pancakes. Cook for 2-3 minutes then flip and cook the other side for another minute or so. Repeat with the remaining mixture.
                                                                            5. Meanwhile, bring a large pan of water to the boil and add the white wine vinegar. Create a whirlpool in the water with a spoon and crack in an egg. Leave for 3-4 minutes until the white has set then remove and leave to drain on kitchen towel, repeat with the other egg.
                                                                            6. Smash the avocado in a bowl and mix in the lime juice.
                                                                            7. Stack the pancakes with avocado and the poached egg, top with a little extra parmesan and enjoy.

                                                                            Tips

                                                                            Poached eggs can be difficult to master, a couple of top tips are to ensure your eggs are fresh and room temperature before you start.

                                                                            0 to 15 mins minutes
                                                                            Cheesy Brunch

                                                                            Ingredients

                                                                            • 100g self raising wholemeal flour
                                                                            • 2 eggs whites
                                                                            • 1 egg yolk
                                                                            • 125ml skimmed milk (or non-dairy alternative)
                                                                            • ½ cup frozen raspberries
                                                                            • 1 teaspoon baking powder
                                                                            • Fresh raspberries, yoghurt, coconut and pistachio to serve 

                                                                             

                                                                            Cooking Directions

                                                                            1. In a bowl, whisk the egg whites until they have doubled in size and form soft peaks.
                                                                            2. In a separate bowl, whisk together the flour, egg yolk, milk and baking powder to a thick paste.
                                                                            3. Add the egg white a bit at a time and carefully fold in, ensuring you don’t knock out all of the air.
                                                                            4. Microwave the frozen raspberries for around a minute and mash with a fork until they resemble a coulis, gently mix this into the pancake mixture but not so that it is fully combined, you want a marble effect with the raspberries.
                                                                            5. Using spray oil in a good non-stick frying pan, heat the pan and use a ladle to spoon in the pancake mix. Leave for 2-3 minutes then flip and cook for another minute or so on the other side. Repeat with the remaining mixture.
                                                                            6. Stack the pancakes with your fillings and toppings of choice and enjoy!

                                                                            Tip:

                                                                            This would also work with blueberries or blackberries so you can tweak the flavours depending on the season!

                                                                            0 to 15 mins minutes
                                                                            Raspberry Ripple

                                                                            Ingredients

                                                                            • Juice of one lime
                                                                            • 200g king prawns
                                                                            • Half a cup of mango, chopped into small pieces 
                                                                            • 1 cup cherry tomatoes
                                                                            • 1/3 cucumber
                                                                            • ½ red onion, chopped
                                                                            • 1 tsp paprika
                                                                            • 1 tsp olive oil
                                                                            • Salt and Pepper

                                                                                                Cooking Directions

                                                                                                1. Combine the oil, salt and pepper, paprika and half of the lime juice in a bowl and add the prawns, mix so they are all well coated in the marinade.
                                                                                                2. Finely chop the mango, tomatoes, cucumber and onion and split between two plates.
                                                                                                3. Drain the prawns and add to a frying pan on high heat, try to avoid moving them around to allow the remaining marinade to crisp up. Once crispy on one side, turn over and cook for a few minutes on the other side.
                                                                                                4. Add to the salad and drizzle over the remaining lime juice.

                                                                                                Tips

                                                                                                To really enhance the flavour, cover your bowl of prawns in the marinade and leave in the fridge overnight.

                                                                                                          15 to 30 mins minutes
                                                                                                          Grilled Prawn