Think of these as Italian-style tacos: eggy herbed frittatas wrapped in soft corn tortillas and topped with your favourite taco toppings. This is a great way to mix protein with a variety of vegies.
3 tsp (15 ml) butter
1/4 red onion, chopped
1 red capsicum, chopped
1 cup (250 ml) chopped broccoli
1/2 cup (125 ml) grated cheddar
1/2 tsp (2 ml) each dried basil, dried oregano and sea salt
8 small organic corn or wholemeal tortillas
1 avocado, sliced
1/2 cup (125 ml) salsa
1 to 2 cups (250 to 500 ml) shredded spinach
Preheat oven to 350 F (180 C).
Melt butter in large frying pan over medium-high heat. Add onion, red capsicum, broccoli and 1 Tbsp (20 ml) water. Stir often until broccoli starts to soften, 2 to 4 minutes.
In bowl, whisk eggs with cheese, dried herbs and salt. Stir in vegetable mixture.
Line 8 in (20 cm) square baking dish with baking paper or brush with oil. Pour in egg mixture and stir to distribute vegies evenly. Place on baking tray and bake until top is golden and centre is set, 20 to 25 minutes.
Cut into thick strips and place in centre of tortillas. Top with strips of avocado, dollops of salsa and shredded spinach. Roll up, fold over or eat open-faced.
Make ahead tip: Cool frittata completely, then cut into thick strips. Wrap portions individually and freeze. Defrost in refrigerator overnight. Prepare taco toppings and refrigerate overnight. Warm tortillas with egg in the oven, then dress with toppings.
Each serving contains: 921 kilojoules; 10 g protein; 13 g total fat (5 g sat. fat, 0 g trans fat); 18 g total carbohydrates (2 g sugars, 4 g fibre); 399 mg sodium
source: "Eat Breakfast!", alive Australia #20, Winter 2014
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
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