Tiago: Breakfast; Fried egg Florentine toastie

Ingredients (for 1 person):

• 2 slices of white bread
• knob of butter
• 25g cheddar, grated
• small handful baby spinach
• 1 tbsp olive oil
• 1 medium egg
• sriracha hot sauce, to serve
• extra spinach or watercress, to serve

INSTRUCTIONS

1. Remove the centre of both slices of bread with the rim of a drinking glass or a cookie cutter. Spread each slice with a little butter and top both with the cheddar and torn spinach leaves – pack as much cheese and spinach on as you can. Heat a large non-stick pan over a medium heat and drizzle in the oil.
2. Once the pan is hot, sandwich the bread together. Using a fish slice, place in the pan and press down to brown. Cook for 4-5 mins on a medium heat until the cheese begins to melt.
3. Flip the sandwich over and crack the egg into the hole in the middle. Cover the pan with a lid to cook the egg through for 3-4 mins. Transfer to a plate, drizzle over some sriracha and serve with spinach or watercress on the side.

Recipe from Good Food magazine, March 2016

Lunch: Vegetable Frittata

prep time 5 mins | cook time 20 mins | total 25 mins

Ingredients (for 6 people):

• 1 tbsp Olive Oil
• 1 Onion, finely chopped
• 1 tsp Garlic, minced
• 1 Red Bell Pepper (Capsicum), finely chopped
• 1 Carrot, grated
• 190g (1 bunch of 8 stems) Broccolini * Can replace with broccoli
• 150g (1 cup) Peas
• 6 Eggs
• 2 tbsp Whole Milk * Can replace with cream if you prefer
• 35g (1/2 cup) Cheddar Cheese
• 1 tsp Dried Oregano
• 1/2 tsp Pepper
• Salt (to taste).

INSTRUCTIONS

1. Preheat oven to 220c / 425f
2. In a mixing bowl, whisk together the egg, milk, cheese, herbs and seasoning. 
3. Heat oil in a 10″ cast iron pan, add the onion and garlic and cook for approx 5 mins. Add the bell pepper (capsicum) and carrot and cook for a further minute. Add the broccolini and cook for a further min. Stir in the peas. 
4. Give your egg mixture a final whisk and pour the mixture over the vegetables. Stir briefly to distribute the mixture evenly across the pan. 
5. Cook on the stove top for approx 1-2 minutes. Just until the edge of the frittata has turned lighter in colour. 
6. Transfer to the oven and bake for approx 8-10 mins, ideally, you should take the frittata out of the oven when the middle still has a SLIGHT jiggle to it or when it is just set and no more.
7. Cool in the pan for 5 mins and then slice and serve. 

Recipe by Amy from Healthy Little Foodies at  https://www.healthylittlefoodies.com/vegetable-frittata/

Dinner: Veggie Burger Recipe

Ingredients (for 4-6 people):

Total Time: 20m

• 1 can pinto or black beans (other varieties also work)
• 3 tbsp tomato paste or ketchup
• 1/2 tsp salt
• 1/2 tsp garlic powder, optional
• 1/4 tsp onion powder
• 2 tbsp flour of choice or oat bran
• 1/2 cup cooked diced vegetables of choice

INSTRUCTIONS

These burgers can be baked, grilled, or fried, and feel free to use whatever veggies you have on hand. For the burgers in the pictures, I used roasted mushrooms, asparagus, and onion. You can also change up the flavor by adding different spices, such as paprika, cumin, or curry powder.

To make the veggie burgers, first drain, rinse, and mash the beans either by hand or in a food processor, depending on desired burger texture. Stir in all other ingredients, and form patties. Either pan fry (flipping halfway through cooking) or place on a parchment-lined pan and bake at 350 F for 10 minutes. Flip, then bake an additional 10 minutes or until desired texture is reached. (You can also grill the burgers. Grilling instructions are listed earlier in this post.) Leftovers can be refrigerated or frozen in meal prep containcers for a later day.

Recipe by Katie from Chocolate Covered Katie at https://chocolatecoveredkatie.com/2019/08/26/veggie-burger-recipe-best/