Download today Arrow<\/a><\/p>\nIngredients
<\/p>\n
Serves 12
<\/p>\n
\u2022 Extra virgin olive oil spray
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\u2022 8 large eggs
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\u2022 Freshly ground sea salt and black pepper
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\u2022 120g fresh spinach
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\u2022 \u00bd cup diced roasted capsicum
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\u2022 \u00bd cup chopped spring onion
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Method<\/p>\n
1. Preheat the oven to 180\u00b0C and grease a nonstick muffin tin with olive oil.
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2. In a bowl, place the eggs, salt, and several grinds of pepper, whisk until smooth.
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3. Place the spinach in a steamer basket and set over a pot filled with 1 inch of water. Bring the water to a simmer, cover, and steam for 1 minute, or until the spinach is wilted.
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4. Transfer to a strainer and squeeze out the excess water. Roughly chop.
<\/p>\n
5. Place the spinach in a medium bowl and add the capsicum and spring onion. Toss to combine and measure \u00bc cup of the mixed vegetables. Set aside.
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6. Evenly divide the remaining veggies among the muffin cups. Pour \u00bc cup of the egg mixture over the vegetables in each well.
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7. Divide any remaining egg mixture evenly among the wells. Evenly sprinkle the reserved \u00bc cup vegetables on top.
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8. Bake for 18 to 22 minutes, or until the eggs are set. Let cool for 5 minutes before removing from the pan
<\/p>\n
Tuna Nicoise Smashed Potato Pie
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Serve: 6
<\/p>\n
Ingredients<\/p>\n
\u2022 6 medium sized potatoes, boiled and then cooled
<\/p>\n
\u2022 4 eggs
<\/p>\n
\u2022 100ml almond milk
<\/p>\n
\u2022 400g can of tuna (or salmon) VG swap for feta or tofu
<\/p>\n
\u2022 100g green beans chopped in half
<\/p>\n
\u2022 100g pitted kalamata olives
<\/p>\n
\u2022 200g cherry tomatoes cut in half
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\u2022 \u00bd small red onion, sliced
<\/p>\n
\u2022 100g mozzarella cheese
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\u2022 A few sprigs of dill
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Method<\/p>\n
1. Put your oven on to 180C. <\/p>\n
2. Line a round baking dish with baking paper.<\/p>\n
3. Use the bottom of a cup to smash potatoes ( slice potato in halves if desired) to line the bottom and then to also cover the sides slightly too.<\/p>\n
4. Then just layer on your toppings: tuna, onion, beans, cherry tomatoes, olive and dill. <\/p>\n
5. Whisk eggs with milk, salt and pepper. <\/p>\n
6. Next pour the egg mixture over the toppings. <\/p>\n
7. Add cheese and pop in the oven for 35-45 mins.
<\/p>\n
Chicken taco bowl
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Serves 4
<\/p>\n
Ingredients<\/p>\n
\u2022 500g chicken breast
<\/p>\n
\u2022 Extra virgin olive oil spray
<\/p>\n
\u2022 1 lime, juice
<\/p>\n
\u2022 1 packet mingle taco seasoning
<\/p>\n
\u2022 1 cup brown rice, uncooked
<\/p>\n
\u2022 400g tinned black beans
<\/p>\n
\u2022 1 avocado, chopped
<\/p>\n
\u2022 1\/4 purple cabbage shredded
<\/p>\n
\u2022 1\/2 bunch coriander, chopped
<\/p>\n
Mango salsa
<\/p>\n
\u2022 1 whole ripe mango
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\u2022 1\/4 bunch coriander
<\/p>\n
\u2022 1\/2 red onion, diced
<\/p>\n
\u2022 1 red chilli, sliced (to taste)
<\/p>\n
\u2022 1 lime, juice
<\/p>\n
Method<\/p>\n
1. Add chicken to a bowl with the lime juice, olive oil, and taco seasoning. Let marinate for 15-30 minutes.<\/p>\n
2. Heat a large pan over medium-high heat, and spray with olive oil. Cook for 4-5 minutes per side depending on the thickness. Let rest for 5 minutes and then chop into bite-sized pieces.<\/p>\n
3. Meanwhile add the rice to a pot over medium high heat and add 2 cups of water. Bring to a boil and then reduce to a simmer. Cook until the rice is soft and fluffy. Mix through the chopped coriander.<\/p>\n
4. To make mango salsa, cube the mango, place in a bowl with chilli, onion, and roughly chopped coriander. Top with lime juice andgently toss to coat.<\/p>\n
5. To serve, layer in the rice, beans, cabbage, chicken, and avocado. Top with mango salsa and any remaining coriander.<\/p>\n
Strawberry Oatmeal Bar
<\/p>\n
Serves 9
<\/p>\n
Ingredients<\/p>\n
\u2022 3 cups strawberries, sliced
<\/p>\n
\u2022 2 tsp lemon juice
<\/p>\n
\u2022 \u00bd cup maple syrup
<\/p>\n
\u2022 2 tsp arrowroot flour
<\/p>\n
\u2022 3 cups whole rolled oats
<\/p>\n
\u2022 1 egg
<\/p>\n
\u2022 \u00bd cup coconut oil
<\/p>\n
\u2022 1 tsp vanilla
<\/p>\n
\u2022 \u00bd tsp salt
<\/p>\n
Method<\/p>\n
1. Preheat the oven to 350F (175C). Line a baking dish or pan with parchment paper going in both directions.<\/p>\n
2. In a saucepan over medium-low heat, combine the strawberries, lemon juice, 1\/4 of the maple syrup and arrowroot powder. Bring to a simmer, stirring occasionally until thickened, about six minutes. Remove the saucepan from the heat and set aside.<\/p>\n
3. Add 1\/3 of the oats to a blender and process until a fine flour has formed.<\/p>\n
4. In a large bowl whisk the egg, remaining maple syrup, coconut oil, and vanilla.<\/p>\n
5. Add the remaining oats, blended oat flour, and salt. Mix to combine.<\/p>\n
6. Transfer about 3\/4 of the oat mixture into the pan and press down with a spatula to flatten. Pour the strawberry mixture over top. Scatter the remaining oat mixture over top.<\/p>\n
7. Place in the oven and bake for 35 to 40 minutes, until the top is golden brown.<\/p>\n
8. Let the pan cool for at least 30 minutes before removing and transferring the pan to a cooling rack. When the bars look firm, and have mostly cooled, slice them into squares.<\/p>\n
9. A 20 x 20 cm dish was used to make nine servings. One serving is one square.<\/p>\n
Marshmallows
<\/p>\n
Serves 10
<\/p>\n
Ingredients<\/p>\n
\u2022 3 tbsp of grass fed gelatin powder
<\/p>\n
\u2022 1 cup hot water (not boiling)
<\/p>\n
\u2022 1 cup maple syrup
<\/p>\n
\u2022 1\/2 tsp salt
<\/p>\n
\u2022 1 split vanilla bean or flavour with peppermint, lemon or orange extracts
<\/p>\n
Method<\/p>\n
1. Use an electronic mixer for this as it needs to keep moving. In the bowl of the mixer, whisk the gelatin and half the water & set aside.
<\/p>\n
2. In a large saucepan, place the other half of water, honey or maple syrup, and salt.
<\/p>\n
3. This needs to get hot and have plenty of room to bubble, hence the big pot. You can use a thermometer to get it over 200\u00b0C or use the ice bowl method.
<\/p>\n
4. Remove from heat and start your mixer with the gelatin in the bowl on low, beginning to break it up. Carefully start to pour the hot syrup into the gelatin slowly while the mixer is still moving on slow.
<\/p>\n
5. Start to turn the mixer up until all the hot syrup is added and the mixer is on the highest setting.
<\/p>\n
6. Add your flavouring and mix for 10 minutes until it looks fluffy. Transfer the marshmallow to a lined tin.
<\/p>\n
7. Set in the fridge for 6 hours or overnight. They will keep for a week in the fridge.<\/p>\n","protected":false},"excerpt":{"rendered":"Good gut health starts with what\u2019s on your plate, and Rhian Allen is proving healthy eating doesn\u2019t have…\n","protected":false},"author":2,"featured_media":781867,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[64,63,107987,137,1625,14179,118017],"class_list":["post-781866","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-au","tag-australia","tag-cooking-on-7-recipes","tag-health","tag-lifestyle","tag-sunrise","tag-sunrise-cooking"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/781866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=781866"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/781866\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/781867"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=781866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=781866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=781866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}