Category Archives: garlic

Butternut Squash Sweet Potato Two Cheese Frittata

Most everything I cook/bake these days has the toddler girl in mind, I would usually add 2 red chilli’s (not forgetting to remove every last seed!) to this frittata but she is still not mature enough for too many spicy foods, especially the way we like them, her time will come! 

This Butternut Squash Sweet Potato Two Cheese Frittata is packed with healthy anti-oxidant rich vegetables and protein rich eggs, great for the toddler tastebuds and a lovely supper dish for all the family.

Prep time -15-20 minutes

Cooking time – 20 minutes

Serves 3-4

Pre-heat your oven to 200°C/180°C fan/Gas 6

Ingredients

1 tablespoon Olive oil
175g Butternut Squash, peeled and cubed
100g Sweet Potato, peeled and cubed
4 medium organic free-range eggs
1 clove garlic, finely chopped
1 red chilli, deseeded and thinly sliced
50g Mozzarella cheese, roughly grated or very thinly sliced
25g Parmesan cheese, grated
50ml crème fraîche
black pepper
Fresh Parsley

Put a pan of water on to boil, when boiling add Butternut Squash and Sweet Potato and cook for about 5 minutes, drain and set aside. 

In a large bowl add the eggs and lightly beat, then add the garlic, chilli, Mozzarella, Parmesan and crème fraîche, stir in until completely blended, scatter some black pepper into the mix to your own taste.

Put a tablespoon of olive oil into a heavy based frying pan, one that can be used in the oven, heat and add the egg mixture to the pan.  Cook on a low-medium heat for about 5 minutes to set the base, then transfer into a pre-heated oven for around another 15 minutes until lightly golden.  Scatter with fresh parsley.

Serve with a side salad and some deliciously crusty bread and butter!

 
>I am entering this post into the #eggmainsinminutes Linky on BritMums sponsored by British Lion Eggs, take a look at the Main Meals in Minutes site at http://www.eggrecipes.co.uk/mainmealsinminutes.

 

Quick Nutritional Info

Eggs – B Complex, Vitamins A, D, E, Iodine, Zinc, Phosphorus, Selenium.

Butternut Squash – Vitamin A, C, E, B-complex – folic acid, vitamins, B1, B2, B3 and B6. Iron, zinc, copper, manganese, magnesium, calcium, potassium, and phosphorus.

Sweet Potato – Vitamin A, B1, B2, B5, B6,C, Calcium, iron, magnesium, manganese, and potassium.

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Butternut Squash Ginger Soup & the 5:2 diet

Soups deliver such concentrated nutrition, even the little girl is amenable to soup even if it is a few mouthfuls, I can be assured that my homemade soup is full of natural goodness.

Butternut Squash is one of my (many) favourite vegetables, with its dense, orange flesh, it is delicious and sweet with a nutty flavour.  I have wrestled with many a Butternut Squash and have now found the perfect peeler for the tough outer skin thanks to a visit to Lakeland, so now its less challenging and faster to prepare too!

Carrots can be used instead of the Butternut Squash or a mix of both is good too, soup has so many variations and each has their own place within each season.  Although this year the seasons have gone a little awry with snow in April here!

Butternut Squash Ginger Soup is satisfying and filling on my 5:2 fast diet days.  And just in case you haven’t heard about this yet, the 5:2 Fast Diet was brought to us by Dr Michael Moseley when he was researching the health and longevity claims for the BBC2 Horizon programme Eat Fast and Live Longer – for 2 days a week you aim for 500 calories for women and 600 for men.  I have got this down to a fine art now & can easily get around the 500 calorie mark with soups on the menu, I’ve gone a little soup loopy but they are just so easy and delicious, plus you can use up any lingering vegetables from the fridge so less waste!

I make up a pot which will last for the couple of days fasting and is extremely low in fat and calories.  The addition of Ginger gives the soup an interesting zing and warmth.  On non-5:2 days I add crème fraîche, chilli flakes and black pepper which lifts the flavours even more!

For my pot of soup, some of which can be frozen too, popped in ice cube trays for easy access to soup for kiddie meals, I used around 600g of butternut squash, I did weigh it for the benefit of this blog post but usually I just use a medium Butternut Squash.

 

Prep time:  15 mins

Cooking time:  20 minutes

Ingredients

half a tsp butter – I use unsalted
1 medium onion, finely chopped
1 garlic clove, crushed
about an inch of root Ginger
600g Butternut Squash, peeled, deseeded and chopped into small cubes
1 litre of homemade vegetable stock
black pepper, optional

Method

Gently fry the Onion, Garlic and Ginger for a couple of minutes in the butter then add a few tablespoons of water to steam fry for another 2-3 minutes. 

Add the Butternut Squash and steam fry for a further 5 minutes.

Add the Vegetable Stock, I make my own which increases the nutritional value of the soup too, see my blog post on Stock.

Cover and simmer for 15-20 minutes until the Butternut Squash is soft and tender.

Cool, then blend in a liquidiser. 

Nutritious and delicious.

Quick Nutritional Info

Butternut Squash – Vitamin A, C, E, B-complex – folic acid, vitamins, B1, B2, B3 and B6. Iron, zinc, copper, manganese, magnesium, calcium, potassium, and phosphorus.

Ginger – anti-inflammatory, anti-oxidant, carminative, anti-microbial properties.  Potassium, manganese, copper, and magnesium.

Tasty Tuesdays on HonestMum.com

Sweet Potato Quinoa Hummus

I do like hummus, a lot.  It is so very easy to make and you can adjust the consistency and ingredients to your own tastes.  I usually make a basic hummus then split the portions into 2 or 3 and have one for the toddler, a chilli hummus for myself and then whatever else is requested, they all get wolfed down.

Adding cooked Quinoa to hummus makes it even healthier, see the health notes on my Quinoa post here.  Plus the anti-oxidant rich sweet potatoes give it extra taste and valuable nutrients making it a fabulous snack for all the family. 

Hummus is made from chickpeas, tahini, garlic, lemon juice and olive oil. 

Chickpeas are nutritionally valuable pulses and a great source of protein, they have many health enhancing nutrients and are a good source of isoflavones, vitamin E and iron.

Tahini, made from ground sesame seeds, is also a nutritional powerhouse, a high quality protein and a great source of calcium. 

Sweet Potato Quinoa Hummus

Ingredients:
1 medium sweet potato – around 100g of cooked product
400g Chickpeas, drained and rinsed
2 tablespoons Tahini
1 garlic clove, chopped
60g cooked Quinoa
juice of ½ lemon
2 tablespoons of Olive oil

Method:
Bake the sweet potato until soft and tender.  Scoop out the cooked sweet potato into a food processor, add the chickpeas, tahini and garlic and whiz it all up until smooth(ish).  Scrape down the sides of the food processor if necessary.

Add the cooked Quinoa, lemon juice and olive oil and whiz up again until smooth.  If you need to adjust the consistency add a little water at the end.
Add a sprinkle of Paprika and a dash of olive oil to finish.  Serve with breadsticks (toddler favourite), vegetable sticks and my favourite, toasted Warburtons Soft Seeded Thins.

Delicious, soft and smooth!



Nutritional Info:

Chickpeas: Vitamins B1, B2, B3, B5, B6, E, Beta-carotene, Biotin, Folic Acid, Calcium, Copper, Iodine, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Zinc, Fibre.

Tahini – sesame seeds:  Vitamins B1, B2, B3, B5, B6, E, Beta-carotene, Calcium, Copper, Iodine, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc, Fibre, Omega 6 and 9.

Vegetables in Disguise

I really love tomato based sauces, I can find a use for a tomato sauce in so many dishes that we eat.  The one I make the most at the moment is the vegetables in disguise version for my toddler girl, she eats plenty of fresh vegetables but occasionally when she is fussy this sauce packs a lot in! 
My personal recipe goes something like this:

Take a good glug of olive oil and gently fry a medium onion with a small clove of crushed garlic, I see some slicing of garlic in recipes but I prefer the good, intense garlic taste that crushing gives a dish.  Toddler ND is well used to garlic and onions in her food thankfully as we eat a lot of them!

Next grate 2 medium carrots, ½ a large courgette or 1 small one and a 2″ chunk of sweet potato and saute with the onions and garlic for a few minutes without browning. 

Add chopped tomatoes, I really love Sainsbury’s Polpa Fine, they are just right in texture, the 500ml box is perfect for this recipe, but if I have a glut of tomatoes I will roast some the day before, whiz them up a little in the blender and use those.  Even if I don’t have a glut I will often use fresh tomatoes, just depends how fast I need to whip this up!

Then add around 200ml of vegetable stock (I make 300ml in case I need a little extra), I like the Kallo brand, its gluten free too, a teaspoon of tomato puree and ½ teaspoon each of basil and oregano completes the dish. 

Simmer for around half an hour, then freeze into small batches and either add to other dishes or add rice to make mini toddler “chilli” with kidney beans or pasta for a “bolognaise”-type meal.   This recipe is ideal for toddlers as it makes a lovely sweet sauce but is chock full of vegetables in disguise!

For us, I use the same recipe, rehydrate sun-dried tomatoes in boiling water,  saute in olive oil and another clove of garlic (I love the aroma of freshly crushed garlic so much I could dab it behind my ears!), add to the sauce and whiz it up till smooth.  I like to freeze this so I have a quick rich sauce that can be defrosted fast and have other ingredients thrown in, prawns being a favourite of mine.  It is great on its own though run through olive oil coated pasta.  Simple, very tasty and full of goodness.  Season as you wish with black pepper or whatever you love!  Bon Appetit!

Nutritional Info:
Onion – B1, B6, Folic Acid, C, Chromium, Copper, Manganese, Molybdenum, Phosphorus, Pottasium, Iron, Selenium, Sulphur Compounds,  Flavonoids, Fibre –  rich in Quercetin
Garlic – Manganese, B1, B6, C, Phosphorus, anti-viral, anti-bacterial , selenium, calcium, copper
Olive oil
Tomato – Vitamin A, C, E, K, B1, B2, B6, Folic Acid, Calcium, Magnesium, Manganese, Potassium, Iron (little), Lycopene, Lutein, Phosphorus, Zinc
Courgette – Vitamin A, C, Manganese, Potassium, Magnesium, Vitamin K, Folate
Sweet Potato – Beta carotene, B1, B3, B5,B6, C, E, Biotin, Folic Acid, Calcium, Magnesium, Manganese, Potassium, Phosphorus, Selenium, Zinc, Fibre

Carrots Beta-carotene, Vitamin A, B-complex, E, K, copper, calcium, potassium, manganese and phosphorus.