Toast, Egg, Beans and Plantain

Hello everyone, I hope your day has been well.

Today I am posting one of my favourite meals for breakfast. This meal is very filling and perfect for a chilled morning when you are not in a rush because after eating you can just chill, relax and let the food settle. I often make this for myself on the weekend when I have more time in the mornings. This can be made in any order but I’ve left my method below. Also, anyone else mix their egg before frying? It’s a thing I’ve always done since I was young.

The eggs are a great source of vitamins and minerals. Wholemeal bread contains fibre and helps with digestion. Generally, baked beans tend to be quite sweet and salty but the actual bean itself is known for being a plant based source of protein. The easiest way to make this meal healthier is to use a non stick pan to avoid extra oil.

What are your favourite breakfast meals?

Recipe: Toast, egg, beans and plantain (serves 1)

Ingredients

Oil for frying

1/2 plantain

1 egg

Pinch of salt

Pinch of pepper

2 slices of brown bread

Butter, for spreading

100g baked beans

Method

  • Heat some oil in a frying pan.
  • Then I like to peel and finely slice the plantain into circles.
  • Once the pan is hot enough start adding the plantain and cook on each side for a few minutes until golden brown. Once cooked, place onto a plate with kitchen paper to soak off the excess oil.
  • Crack the egg into a bowl and whisk gently with a fork then add a sprinkle of salt and pepper.
  • Put the bread to toast and heat the beans in a pot.
  • Fry the egg on a low heat on both sides until cooked right through.
  • Once everything is cooked, put onto your plate and enjoy!

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Mini Oat Raisin Biscuits

Hello everyone, I hope your day has been well.

I have previously mentioned about reducing sugar in the things I bake and these biscuits only contain maple syrup and raisins for sweetness. They are quite plain but this make me realise how much added sugar is in processed products. These biscuits are quite dry so they would be perfect for dipping into your tea!!

Recipe: Mini Oat raisin Biscuits (makes 12)

Ingredients

50g oats

50g plain flour

1/2 baking powder

Pinch of cinnamon

20g raisins

20g butter

1 tbsp maple syrup

3 tbsp milk or milk alternative

Method

  • Preheat the oven to gas mark 6 and line a baking tray with baking paper.
  • Combine all of the dry ingredients together in a bowl.
  • Melt the butter, syrup and 3 tablespoons of milk together, pour into the bowl and mix together until a dough forms.
  • The dough might be a little stiff so you could add a little more milk, otherwise roll out onto a lightly floured surface and use a cutter to cut out the biscuit shapes.
  • Place on the baking tray and bake in the oven for 10 minutes and leave to cool on a wire rack before eating.

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Oven Pasta Bake

Hello everyone, I hope your day has been well.

With the winter season officially being in full effect for a while now, homemade pasta is definitely a winner for most people. Something filling and warming on those really cold and rainy days. I’ve included a range of vegetables to keep it healthy and nutritious. For a healthier version you could swap to wholewheat pasta, mozzarella instead of cheddar and reduced salt/sugar pasta sauce.

Recipe: Oven Pasta Bake (serves 2-3)

Ingredients

150g fusilli

100g sweetcorn

1 tin tuna

1/4 onion, finely diced

50g kale, roughly chopped

1 carrot, grated

440g pasta sauce

3 slices of cheese

Method

  • Cook the pasta a few minutes less according to the packet.
  • In the meantime, preheat the oven to gas mark 6.
  • Prepare all of the ingredients and place into a large bowl, except the cheese slices.
  • Once the pasta is cooked, add it to the bowl and mix everything well.
  • Place the pasta mix into an oven dish and break the cheese pieces over the top.
  • Put in the oven and bake for 30-35 minutes.
  • Serve straightaway and enjoy.

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Dark Chocolate Oat Cake Slices

Hello everyone, I hope your day has been well.

Today’s post is all about these delicious cake slices. I’m trying to create recipes that are slightly healthier but still taste good. I decided to use a dark chocolate with a cocoa percentage higher than 70% because it contains less sugar and is much healthier. Dark chocolate is also a great source of antioxidants providing health benefits to the body. It is important to check the ingredients when buying dark chocolate because most products sold are not what they claim. Oats are linked to a feeling of fullness and provide digestive benefits. Oats are also nutrient dense and contain good sources of fibre, carbohydrates and manganese. These cake slices tasted so good and I would recommend eating it freshly baked and warm straight from the oven.

Recipe: Dark Chocolate Oat Cake Slices (5 slices)

Ingredients

60g butter

60g sugar

1 egg

50g self raising flour

25g oats

2 blocks dark chocolate, grated

Method

  • Preheat the oven to gas mark 6 and line a loaf tin with baking paper.
  • Cream the butter and sugar together in a bowl and mix in the egg.
  • Next add the flour, oats and grated chocolate.
  • Combine everything in a bowl and place in the tin, bake in the oven for 20-25 minutes until fully cooked. Leave to cool before serving.

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*Nutritional information is sourced from Google*

Saltfish and Kale Fritters

Hello everyone, I hope your day has been well.

Today I made these really delicious fritters, using saltfish, spring onion and kale, which can easily be substituted with spinach or callaloo. Jamaican Fritters can vary in ingredients and are really easy to make, after combining the ingredients into the flour to make a batter, they are fried until golden. Crispy on the outside and soft on the inside is the most perfect combination. They can be quite oily so they make the perfect side dish and as you can see I ate it with a little salad and broccoli. The golden colour is achieved through frying but also from the turmeric which is a great antioxidant and has many anti inflammatory properties. In the recipe the saltfish is boiled and rinsed with water only once therefore it still remains slightly salty, this allows the fritters to have a nice balance of salt, spice and herbs.

The salted fish is of course high in salt and could increase the chances of high blood pressure which is why it is boiled and rinsed to reduce the intake of salt. On the positive side, saltfish is a high source of protein, sugar free and low in fat. Kale, which is one of my favourite vegetables, is low in calories and has minimal carbohydrate content making is great for weight loss recipes, as long as it is cooked with little fat, sugar and salt. Kale is from the cabbage family and one of the most nutrient dense foods eaten today, it is also very high in vitamin C, vitamin K and a range of powerful antioxidants.

Recipe: Saltfish and kale fritters

Ingredients

Self raising flour

80g saltfish

Handful of kale

1/2 spring onion, finely sliced

1/2 tsp turmeric

1/2 tsp chilli sauce

1 sprig of dried thyme

Water

Method

  • Firstly, heat some oil in a dutch pot.
  • Prepare all of the ingredients and combine together in a large bowl.
  • Slowly add the water stirring consistently until it makes a loose dough with a dropping consistency.
  • Once the oil is hot enough, use a tablespoon to add the mixture into the pot.
  • Cook for 5 minutes on each side. preheat the oven to gas mark 4.
  • Place kitchen paper on a tray and place each fritter on top so that the oil can be soaked up.
  • Place the cooked fritters into the oven to keep warm whilst the others are cooking.

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