The Body Retreat

Women Only Weight Loss & Wellbeing Retreats

Green Eggs & ….

“Do you like Green Eggs & Ham”?*

 

You may already be aware  of my enduring love affair with the humble egg.  As a breakfast dish they set you up for the day, they filling and nutritious and don’t leaving you flagging mid morning.  When you come in from work at the end of  long and busy day what could be better or faster than eggs.  The original fast food.

If I had to rank my egg love in order then scrambled eggs would be at the top of the list. I like my scrambled eggs wet, by which I means I don’t like to cut myself a slice of scramble, but you cook yours to just how you like them.

Im also a big fan of multitasking with foods, so why not pack in as much nutrition as you can, hence the addition of the spinach and parsley here.  I must also admit that i love the bright green eggs agains the pink of the ham or salmon that I serve this dish with most often.

If you are a vegetarian, then top your kale with roasted seeds to add texture and extra protein.

 

*Dr Seuss

Serves 1
  • 2 large free range eggs
  • 1 spring onion, chopped
  • Handful fresh parsley, chopped
  • handful fresh baby spinach, chopped
  • 1 tbps natural yoghurt
  • 1 tbps rice bran oil
  • On The Side ....
  • Handful kale, Chopped
  • 1/4 clove garlic, minced
  • 10 gms organic butter
  • 5 gms mixed seeds
  • 25 gm good quality organic ham, or smoked salmon

Method.

First prepare your eggs, breaking them into a bowl or jug and beat together with the yoghurt. Then mix in the spring onion, spinach and parsley. Leave to one side while you cook the kale.

Place the butter in a small shallow frying pan and allow to melt, add the kale and garlic and turn the heat down low. Season with salt and pepper and cook for 2 – 3 minutes until the kale is wilted. Take off the heat and cover to keep warm as you go back to the eggs

Now heat the oil in the frying pan (I am a big believer in using the same pan to save on the washing up) add your egg mix and keeping the heat medium to low keep stirring until the eggs have scrambled to the texture you prefer.

Serve the eggs and kale with either ham, salmon or seeds.

Breakfast Layer Crunch

It is said that we eat with our eyes.  I think that is true and always take a few moments to present our food to really appeal to the eyes as well as the taste buds.

This breakfast is a classic example of that.  It’s just granola, natural yoghurt and a cherry compote.  Now you could just dollop each into a bowl and get going, but trust me, take just a moment to layer up the ingredients in a glass or small kilner jar and you make breakfast special.

Granola suffers from one of those healthy halos, in that people think that makes it a free food that be can be consumed without thought. The problem is that granola is often a sugar bomb, filled with fruits, honey, syrups etc and so should be consumed in moderation.

This healthy breakfast layer crunch allows you to enjoy granola but as part of a balanced meal.

Serves 2
  • 50 gms Sugar Free Granola
  • 100 gms natural yoghurt
  • 40 gms Frozen Dark Cherries
  • 1 tsp Honey

Method:

First make up the cherry compote. Allow the cherries to defrost and then add to a shallow pan with a tsp honey. Cook over a medium heat for about 10 mins until the cherries begin to break down. Stir frequently to avoid burning or sticking to the pan.

Then its so easy to make up, simply layer up the compote, yoghurt and granola and you are good to go.

Avocado & Spinach Breakfast Burrito

Its no secret that we love eggs for breakfast here at The Body Retreat.  Whats not to love, they are quick, simple to prepare and lend themselves to so many creative recipes.

Here we have taken the idea of a mexican burrito wrap, with the tastes of cool avocado, juicy tomatoes and spicy chilli and given a little Conscious Cooking twist.

Using egg omelette in place of the wrap you can create a taste sensation.

You will notice in the ingredients that i use the leaves from the celery, most people chop these of and discard them..not us.  Have you every tried them, the taste is fabulous, I always keep them for soups, stocks, even making my own celery salt.  But here I like them as they add a bright fresh oniony herby flavour.  Most people when you serve the burrito will not notice the celery taste, but will enjoy the extra something it brings to the dish.  Try it and see for yourself.

Serves 1
  • For the Burrito:
  • 2 large Free Range Eggs
  • salt & pepper
  • 1 tsp rice bran oil
  • For the Filling:
  • ½ ripe avocado, cubed
  • 1 inch piece cucumber, cubed
  • 2 cherry tomato’s, halved
  • 1 spring onion, chopped
  • handful baby spinach, roughly chopped
  • handful coriander, roughly chopped
  • celery leaves, finely chopped
  • ¼ red chilli, finely chopped
  • juice of ½ a lime

Method:

First make up the salsa filling, combine all the ingredients in a bowl, season and put to one side while you make up the egg pancake.

To make the pancakes, beat the eggs and season with slat and pepper, heat the oil in a small shallow frying pan. Add the eggs and cook for about 2 – 3 minutes unlit firm.

To construct your breakfast burrito, simply slide the egg pancake onto a large plate, spook the salsa in a line through the centre from edge to edge. Roll up to make your burrito.

Sugar Free Chia Breakfast Pudding

 

(AKA Shrek Brek)

Deceptively filling breakfast pot, with protein, fibre, antioxidants and omega 3..these tiny little seeds really do pack a nutritional punch.

We use a mix of white and black chia seeds..that is purely a personal aesthetic thing as I don’t find the grey pudding that all black seed creates all that appealing.

You could easily make up the whole breakfast pudding the night before for a grab and go breakfast..but… these little seeds will soak up liquid with an exponential thirst, meaning that you will need to add more liquid before eating to loosen up the mix.

On detox retreat I like to up the nutritional density of these breakfast pots and so I add a small handful of fresh baby spinach…hence the nick name Shrek Brek.

Shrek Brek chia-seed-2

Serves 2
  • 1/4 Cup Black Chia Seeds
  • 1/2 Cup White Chia Seeds
  • 2 Cup Coconut Water
  • 1 Cup Coconut Milk
  • 2 tbsp Organic Soy Yoghurt
  • 1 tsp Vanilla extract
  • 20 gms coconut Flakes
  • 10 gms flaked almonds
  • optional 1 small handful baby spinach

 

Start the night before.

Mix the chia seeds, coconut water and ½ cup still water in a bowl, cover and pop in the fridge over night.

The next morning bring the chia seed mix out and allow to stand at room temperature while you prepare the other ingredients.

In a blender mix the milk , vanilla and yoghurt, and spinach if using then add this blended mix to your chia seed mix and stir thoroughly. You may want or need to add a little extra still water now to get the consistency that you like.

Meanwhile in a dry frying pan gently toast the coconut flakes and almonds.

When ready to serve spoon the chia pudding into a glass and top with a splodge of soy yoghurt and the toasted nuts.

Sweet Potato & Feta Omelette

Omelettes are a great breakfast choice, a perfect healthy start to any day.

Studies have found that eating eggs for breakfast reduces the calorie intake for the rest of the day, the high protein start to the day provides a slow and steady energy release meaning you are less likely to be reaching for sweet starchy snacks mid morning.

This is my favourite omelette as it has two of my favourite additions, sweet potato and feta cheese.

Sweet potato is high in fibre, vitamins and minerals and helps control blood sugar levels as they have a low Glycemic Load.  Feta cheese is a greek cheese usually made from goat or sheep milk and has a bold tangy flavour, which means that a little goes a long way.

Serves 2
  • 4 large free range eggs, beaten
  • 1 medium sweet potato, peeled & grated
  • 1 brown or red onion, finely sliced
  • 1/2 red pepper, finely sliced
  • 50gm feta cheese, crumbled
  • 1 tsp rice bran oil
  • salt and pepper

 

Sweet Potato & Feta Omelette

Method:

Heat the oil in a small shallow frying pan.  Add the onion and gently fry until almost soft.  Add a sprinkle of salt to the onion as this will stop the onion from burning as it draws out the moisture.

Next add the grated sweet potato and red pepper and mix throughly as you gentle allow to soften.  This will take about 1 – 2 minutes. We want to keep a light crunch to the pepper.

Now add the beaten egg mix, making sure to cover all the vegetables.  Cook for 2 – 3 minutes to allow the base to firm.  Now sprinkle the crumbled feta cheese over the omelette, season with freshly ground black pepper and then pop the pan under a medium hot grill to finish cooking for a further 2 – 3 minutes.