Luca: Breakfast; Veggie Breakfast Sandwich

The perfect breakfast sandwich offers layers of opposing textures and flavors. Here’s what I suggest

1. Toast your English muffin, for a little bit of crunch and some warm, toasty flavor.
2. Spread good mayonnaise across the bottom bun for some creaminess and tanginess. I recommend Sir Kensington’s brand.
3. Mash up some avocado in a bowl. The mash spreads easily over the remaining bun.
4. Once your cheesy egg is ready, place it onto the mayo side. If and only if tomatoes are in season, add a slice of red tomato.
5. Then add some red onion for some pungent flavor and crunch to contrast the soft egg. If you’re sensitive to onion flavor, rinse the sliced onions under cool running water to talk off some of the edge.
6. Top the red onion with a couple splashes of hot sauce. I love Tabasco. The tangy acidity almost makes the onions taste pickled, and breaks through the rich, creamy flavor of the eggs and cheese.
7. Arugula offers fresh, peppery flavor. Load it up!
8. Finally, place the avocado bun on top, avocado side down. To slice, carefully slide a sharp, pointed knife into the center of the sandwich, and slice across to one edge. Repeat in the opposite direction. Serve warm.

How to scramble the egg

Basically, you scramble up one egg with a tiny bit of water (the water helps prevent the egg from browning too soon). Pour it into a hot, medium-sized, buttered pan. It starts to set almost immediately.

Place a couple of slices of cheese in the center to melt, then fold one side over the middle, followed by the opposite side. Repeat with the remaining two sides. And you’re done!

Eggs cooked this way will please kids, as well as runny yolk-averse individuals and basically everyone. Try it, and you’ll see.

Lunch: Chickpea spinach salad

This is an easy super healthy lunch that can be made in only a couple of minutes.

Ingredients

• 1 can chickpeas (drained and rinsed)
• 1 handful spinach
• 3.5 oz feta cheese (or similar cheese)
• 1 small handful raisins
• 1/2 tbsp lemon juice (white or malt vinegar is also good)
• 3 tsp honey
• 4 tbsp olive oil
• 0.5 – 1 tsp cumin, ground
• 1 pinch salt
• 1/2 tsp chili flakes (or dried cayenne pepper will do the trick nicely)

Instructions

1. Chop the cheese and add with the spinach and chickpeas to a large bowl
2. Mix the honey, oil, lemon juice and raisins in a small bowl
3. Add the cumin, salt and pepper to the dressing bowl and mix well
4. Drizzle devilishly delicious dressing over the salad
5. Enjoy 🙂

Dinner: Vegetarien Nasi

Ingredients (for 4 people):

• 700g Chinese leaf
• 20g fresh coriander
• 4 british free range eggs †
• 1 red chilli
• 2 spring onions
• 80g fine green beans
• 1 bag of roasted peanuts
• 200g carrots
• 150g fragrant basmati rice
• 4 garlic cloves
• 2 tsp bright yellow turmeric
• 50g fresh chilli jam
• you will also need some: Salt and vegetable oil
• can be served with: Soy Sauce Sachet

Nutritional Information

Typical Values	per 100g	per serving
Energy	431 kJ 102 kcal	1847 kJ 438 kcal
Fat of which saturates	3 g 0.7 g	13.1 g 2.9 g
Carbohydrate of which sugars	14.3 g 3.3 g	61.2 g 14 g
Fibre	1.5 g	6.5 g
Protein	4.9 g	20.9 g
Salt	0.56 g	2.39 g

1

Add the basmati rice and 175ml [350ml]cold water to a pot with a lid and bring to the boil over a high heat

Once boiling, reduce the heat to very low and cook, covered, for 10-15 min or until all the water has absorbed and the rice is cooked

Once cooked, remove from the heat, remove the lid and leave the cooked rice to cool 

2

Peel and finely chop (or grate) the garlic 

Cut the red chilli[es] in half lengthways, de-seed (scrape the seeds out with a teaspoon) and chop finely

Pick the coriander leaves from their stalks and chop the stalks finely – reserve the leaves for garnish 

3

Grate the carrot[s] 

Shred the Chinese leaf finely 

Trim and slice the spring onions finely

Chop the green beans into bite-size pieces

4

Chop the roasted peanuts roughly 

Add the chilli jam to a small bowl with 1 tbsp [2 tbsp] cold water and give it a good mix up – this is your sweet chilli dressing 

5

Heat a large, wide-based pan (preferably non-stick) with a drizzle of vegetable oil over a medium heat 

Once hot, add the chopped coriander stems (keep the leaves for later!) garlic, spring onion, green beans, ground turmeric and chilli (can’t handle the heat? Go easy!) with a pinch of salt and cook for 3 min 

6

Add the cooked rice to the pan and cook for 2 min 

Add the shredded Chinese leaf and cook for a further 1 min only (you want to cook it quickly so it keeps a little crunch!)

Stir in the soy sauce and grated carrot – this is your vegetable fried rice 

Divide the vegetable fried rice among your serving plates and wipe your pan clean for the next step 

7

Return the pan to a medium heat with a drizzle of vegetable oil

Once the pan is hot, crack your eggs into the pan

Cover with a lid and cook for 3 min or until done to your liking

Tip: give your eggs a little shake before you crack for perfectly centred yolks!

(Recipe used from https://www.gousto.co.uk/cookbook/vegetarian-recipes/indonesian-veggie-nasi-goreng)