Breakfast
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Recipe: Beetroot and quinoa bowls with chèvre and eggs
These beetroot and quinoa bowls with chèvre and eggs are delicious, nourishing and very filling. They are great for brunch but can be eaten any time of the day. This recipe is gluten-free, low in energy and high in protein and fibre. It is naturally low in glycaemic index, so can be enjoyed by individuals with blood sugar regulation issues, such as those with insulin resistance or diabetes. You can substitute the chèvre for your favourite dairy or plant-based cheese. Likewise, you can omit the eggs if you are a vegan, but make sure you add a good source of protein instead (e.g. lentils or chickpeas).
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Recipe: Low carb silverbeet and ricotta pie
This low carb silverbeet and ricotta pie is a spin on “pastel de acelga” (a.k.a. “torta Pascualina” in Argentina and Uruguay). It’s great for brunch or any other time of the day. In Perú, “pastel de acelga” is commonly found in bakeries and cafes, from the humblest to the fanciest. The filling commonly features bread, milk and Parmesan cheese. I prefer to use ricotta for better texture and flavour. I used an almond meal crust to make it both low-carb and gluten-free but you can use your favourite savoury pie crust recipe or pre-made pie crust.
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Recipe: Green shakshuka
Green shakshuka is a tasty variation to the traditional tomato-based Middle Eastern breakfast dish. It is a great way to get a few serves of vegetables during the first half of the day. The beauty of green shakshuka is that you can use any green vegetables and herbs you have in hand. In that sense, it’s a lot more customisable than the original version, in my opinion. This recipe is gluten-free and low-carb. It can be made dairy free by omitting the cheese or using a plant-based one. Serve it with your choice of bread. I used some outstanding gluten-free pita from Nonie’s Food.
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Recipe: Lazy eggs benny
Lazy eggs benny is one of my go-to favourite brunches. It’s the no-fuss quick and easy version of proper eggs Benedict, hence the name “lazy”. Below are my guidelines to make eggs benny lazy: use soft-boiled eggs instead of poached ones use smoked salmon or ham, which don’t need to be cooked, instead of bacon use mayonnaise instead of hollandaise (it’s easier to make and keeps longer in the fridge) use whatever bread you have in hand, no need to go out of your way to buy English muffins while spinach is the most common vegetable used in eggs Benedict, you can use whatever greens or other vegetables you have…
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Recipe: Pan con chicharrón (Peruvian pork roll)
Pan con chicharrón is one of the most iconic sandwiches of my home country. This is the Peruvian version of pork roll commonly eaten for breakfast or lonche (afternoon tea). Chicharrón commonly refers to fried pork in many former Spanish colonies. In Peru, however, you can also find chicharrón de pollo (chicken), pescado (fish), mariscos (seafood), etc. But back to pork! Peruvian chicharrón is cooked similarly to Mexican carnitas: boiled until the water is evaporated and then fried, traditionally in lard but these days usually in oil. Then it’s served in a French-style bread roll with slices of camote frito (fried sweet potato) and salsa criolla (lime-marinated onions). My version…
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Recipe: Warm roasted Brussel sprouts and baby beetroot salad
Warm roasted Brussel sprouts and baby beetroot salad is a great way to have vegetables in your first meal of the day. It is great for brunch but you can also eat if for lunch or dinner. This recipe is gluten-free and dairy-free. I use great quality pastured bacon from Feather and Bone but you can omit it if you don’t eat pork. Other sources of extra protein that would work well are leftover chicken, canned or cooked lentils or chickpeas. I like a sprinkle of dukkah (a Middle Eastern mix of nuts/seeds, herbs and spices) but feel free to substitute your favourite flavour/crunch toppings or omit completely. Salt and…
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Recipe: Kefir banana smoothie
This kefir banana smoothie is a great way to incorporate fermented milk drinks into your diet. It is great for breakfast or as a post-workout drink. You can use any kind of dairy or non-dairy unsweetened kefir or other fermented milk drinks, such as filmjölk or drinking yoghurt. The protein powder is optional, depending on your needs. For example, you can add it if you’re having this smoothie as a post-workout drink or it’s all you’re having for breakfast. I prefer unflavoured protein powder, such as natural whey protein isolate (WPI) from either True Protein or 180 Nutrition. You can also use your favourite unflavoured plant-based protein.
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Recipe: Sweet potato frittata with kale and feta
This sweet potato frittata with kale and feta is perfect for make-ahead breakfasts or as a light meal any time of the day. It keeps well for 4-5 days in the fridge and can be frozen for later consumption, too. I used goat’s feta, which pairs great with the sweetness of sweet potato. Traditional feta made from sheep and goat’s milk would work great, too, as would regular cow’s milk feta. This recipe is gluten-free and vegetarian. It has a decent amount of protein (22.9g per serve) and the 28.4g of carbs from the sweet potato are lower GI and come packed with micronutrients (see potatoes vs sweet potatoes for…
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Recipe: Spinach and tomato frittata
I love frittatas because they are so versatile. They can be eaten any time of the day, hot or cold. They are also great for using vegetables that might not be at their prime. This spinach and tomato frittata is a basic recipe, a blank canvas for culinary creativity. As it stands, this spinach and tomato frittata is gluten-free but not dairy-free. You can make it dairy-free by using non-dairy yoghurt and nutritional yeast for that cheesy flavour. If you do dairy, you can use cream instead of sour cream and your favourite cheese. Also, feel free to add your favourite herb(s) and/or spice(s). I would suggest dried oregano, fresh…
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Recipe: Shakshuka with feta
As I’m still having food withdrawals from my trip to Israel earlier this year, I have been trying to replicate some dishes in my kitchen. Shakshuka is perhaps the most popular breakfast dish in Israeli cuisine. It’s basically eggs poached in a rich tomato-based sauce, served with bread, optional toppings and a few sides. Shakshuka with feta is one of my favourite variations. This dish is gluten-free if served with gluten-free bread. I used Nonie’s Food gluten-free pita, which like all their breads is outstanding. This is a vegetarian breakfast but you can omit the cheese for a dairy-free/vegan version.
