Salmon Kumara Toast

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Ingredients: *Use organic ingredients where possible. 1 thick and wide kumara, 2 poached eggs, a whole lot of leafy greens – here I have used rocket, puha and baby beetroot leaves – avocado (as much as you feel like), a couple of slices of smoked salmon, 1 lemon sliced in half width-ways. Optional – butter.

 Steps: Thinly slice the kumara lengthways, to make the ‘toast’ bits. Pop them in the toaster. When the kumara toast pops up, check it to see if has cooked through. If it is still hard, pop it back down, and continue this until it is cooked to your liking. I like mine soft on the inside and crispy on the outside! Crack your eggs into a pot of vinegar-ed (made up word?) simmering water to poach them to your liking. While the eggs are poaching, arrange lots of salad greens on your plate. Throw in some sliced avo. Place the kumara toast on top and butter it if you please. Serve the poached eggs and salmon on top of the ‘toast.’ Squeeze a lemon half all over the whole lot, give it a grind of good quality salt and pepper, and enjoy the beautiful flavours that real food offers!

By Jasmine at Franklee Healthy

*Looking for a recipe for something different? Comment below and I will develop the recipe in my kitchen!*

 

Date and Cacao Buckwheat Porridge

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Time: 10 minutes maximum

Makes: One serve

Ingredients: Half a cup of buckwheat flakes, 1 cup of water, half a cup of blueberries(fresh or frozen), 1 tablespoon of cacao powder, 5 chopped up dates, coconut flakes, quarter of a cup of coconut milk, yoghurt and honey to serve if desired.

 

Steps: Place the buckwheat flakes, water and blueberries in a small saucepan. Bring to a medium heat, stirring constantly with a wooden spoon. Continue heating in this way until the water is absorbed and it looks porridge-y. Take off the heat and stir through the cacao and chopped dates. Transfer to a bowl, sprinkle with coconut flakes, and pour coconut milk over top. Dollop some natural yoghurt on top, and a good drizzle of honey if you’re not sweet enough!

By Jasmine at Franklee Healthy

*Looking for a recipe for something different? Comment below and I will develop the recipe in my kitchen!*

 

 

Banana-Zucchini-Cacao Mug-Cake

 

Banana-Zucchini-Cacao Mugcake

Ingredients: 1 small banana, 1 medjool date, half a chopped zucchini, ¼ cup of almond meal, ½ teaspoon baking soda, 2 tablespoons of cacao powder. Optional addition to boost protein: 1 egg.

Steps: blitz the banana, date and zucchini in a bullet like blender, to forma a smooth paste. Pour it into a large mug. Add almond meal, baking soda and cacao powder (and egg if using). Mix it all well, then microwave for two minutes (microwaves vary, though). Either eat it spoon by spoon from the mug, or gently tip it out on a plate. Serve with coconut cream, or even more delicious, coconut yoghurt, if you please. Enjoy.

*I’m sure microwaving can’t be the best thing, but damn this is delicious! And still full of good stuff! Better than your conventional toast or cereal with orange juice… Probably not an everyday thing though… xx

By Franklee Healthy

Mango-Spinach Chia Pudding

Mango-Spinach Chia Pudding

Ingredients: flesh of one mango (or about half a cup of frozen), 1 handful of baby spinach, 2 tablespoons of pumpkin seeds, half a cup of almond milk, 2 tablespoons of chia seeds, coconut yoghurt to serve (optional).

Steps: Blitz it all up in a blender until smooth (apart from coconut yoghurt). Leave it in the fridge over night to gel through. Eat as a breakfast pudding in the morning, with coconut cream if you fancy.

By Franklee Healthy

Banana and Ginger Smoothie

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Ingredients: 1 small banana, half a teaspoon of ground ginger, 1 cup of coconut milk, ¼ cup of sunflower seeds, 1 tablespoon of melted coconut oil.

Steps: Throw all apart from the coconut oil into a blender and blitz until super smooth. Add the coconut oil and blend a few more seconds. Enjoy!

I usually throw a handful of baby spinach into my smoothies too, so feel free.

By Franklee Healthy

*I make ‘coconut milk’ by shaking a 270mL can of full fat, preservative free coconut cream with about 500mLs of water in a big jar. A sure way to avoid any nasty stuff being added.

 

 

Too Easy Zucchini Fritters

 


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Serves:
 One    Time: 10 minutes if that

Ingredients: Half a zucchini – grated, 1 free range egg, salt and pepper to taste. Butter or coconut oil for cooking.

Steps: While heating some butter or coconut oil in a pan, mix all ingredients together with a fork. Pour into the pan and cook on one side for a few minutes. Flip and cook the other side for a few minutes. Eat!

I served mine with bacon for brekkie, and I suggest you do too. Mmmm.

 

Customisable Savoury Crepes!

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Serves: 2   Time: 15 mins (if that)

Ingredients: 4 eggs, a couple of tablespoons of coconut flour, about a cup of water. Seasonal vegetables of your choice, chopped onions and garlic if you like them, curry powder, ginger, salt and pepper (or your spices of choice – garam masala or ras el hanout would be great), butter for frying. I also added a chopped rasher of bacon for extra flavour but I realise that is a bit random with curry powder. It was yum.

Steps: Saute onions and garlic in butter, then add your selection of finely chopped vegetables, spices, salt and pepper and cook, stirring occasionally, until softened and aromatic.

While this is cooking, combine eggs, coconut flour and water together. Heat butter in a frying pan to a low-medium heat. Pour a teeny bit of the batter in to see if it is the right consistency to hold together. If it seems as though it will fall apart, then add another egg and a smidgen more flour. Once you have it right, pour about a half a cup of the batter into the buttered pan. Cook for a few minutes until it holds together enough to flip, then and cook the other side.

Fill the crepe with your spiced veges and enjoy! If you have fermented veges, then they would be a great addition. Some fresh avocado would go nicely too. Cheese is also good. The possibilities are endless!

You can play around with this; use different veges and spice combinations, or add some meat. Go nuts and experiment!

By Franklee Healthy

 

 

PERSIAN SCRAMBLED EGGS

Scrambled eggs with a twist!

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Servings: However many you want – just keep adding more!)  Time: 5-10 mins

Ingredients: coconut oil (for cooking), baby spinach (or any leafy greens for that matter), eggs, feta cheese, salt and pepper.

Steps: Heat about a tablespoon of coconut oil in a pan, add in a handful of baby spinach, and stir while heating for a couple of minutes. Crack a few eggs in and stir them up. Let it sit and cook through for a couple of minutes. Stir, and continue to stir until the eggs are just cooked through. Turn off the heat. Stir though chopped/crumbled feta, salt and pepper.

An Idea to Serve: Serve with leftover sweet potato from last night re-fried in coconut oil. Or, just finely chop up a sweet potato and fry in coconut oil or butter.

By Franklee Healthy

HOMEMADE BAKED BEANS

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Baked beans are a big kiwi favourite. Unfortunately, the ones on the shelves are full of sugar – I mean who puts sugar in savoury beans?! Luckily, these ones here are even more delicious and versatile. And easy.

Serves: About 2 – depends how you’re using them.   Time: About 10 minutes

Ingredients: Chopped chives, a can of cannellini beans (or your bean of choice…), a chopped tomato, half of a chopped chilli, paprika, fresh rosemary or thyme, a chunk of butter, a chopped rasher of bacon (if you want it), a handful of baby spinach, salt.

Steps: Put all of the ingredients into a little frying pan, bring to a medium heat and stir, simmering, for about ten minutes or until juices start to reduce. Done! Enjoy.

Use these for baked eggs, a side for your brekkie… or lunch or dinner, brekkie itself, a snack… anything really! You can even make a big batch in advance and freeze for later in portions.

 

FRIED BEANS N EGGS

I just had this for lunch and it was SO damn Good! It was an ‘I would totally rate this dish in a restaurant’ moment. Yum, yum, YUM.

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Serves: Make as much or as little as you please.

Time: 10-15 mins from scratch, or 5 mins when you’ve made the beans ahead of time.

Ingredients: Homemade Baked Beans (recipe on the blog, herehttp://frankleehealthy.com/2015/07/19/homemade-baked-beans/), Egg(s), salt and pepper.

Steps: You could do this a few ways. Either simply fry or poach an egg or two and serve on top of the Homemade Baked Beans. Or, heat the Homemade Baked Beans in a pan and crack an egg on top and let it cook through (that’s what I did). OR, put Homemade Baked Beans in a cute baking dish, crack eggs on top and pop it in the oven ’til the eggs are cooked to your liking (runny!!). Serve with sat an pepper. So yummy!