Ever get fed up with having the same old breakfast? Every. Single. Day. This recipe for Kale and Tomato Frittata is a great way to liven up your morning. Fresh, fast and filling, this recipe serves six people or a very hungry couple. Grab your fork – this is low in sugar and carbohydrates. Enjoy.
Calories: 135 Fat: 6 g Saturated Fat: 2.1 g Trans Fat: 0 g Carbohydrate: 12 g Fiber: 2 g Sugars: 8 g Cholesterol:100 mg Sodium: 400 mg Potassium: 790 mg Protein: 9 g Phosphorus: 140 mg
250g fresh kale, ribs removed, washed, and coarsely chopped
3 large whole eggs
3 egg whites
2 tbsp. skimmed milk
Dash tabasco sauce
1 tbsp. olive oil medium red onion or shallots, chopped
2 spring onions, minced
1 garlic clove, crushed
1 tbsp. fresh basil
2 medium tomatoes, thinly sliced
1/2 tsp. paprika 30g crumbled feta cheese
Boil the kale in a saucepan, three-quarters filled with water. This should take about six to seven minutes. Drain the kale and press out the water. Set aside as you will return to this later.
In a bowl, whisk together the eggs, egg whites, milk, and hot sauce. Set this aside too.
In a large ovenproof frying pan or skillet, heat the olive oil over a medium heat. Add the onion and sauté for three to four minutes, until soft. Add the spring onions and garlic, and sauté for one minute. Add the cooked kale, basil, salt, and pepper, and cook for 1 minute.
Take the frying pan off the heat and place it under the grill for about 5 minutes. Meanwhile, pour the egg mixture over the kale mixture in the skillet. Let the eggs cook, undisturbed, for about 4 minutes. Use a spatula to gently lift the eggs around the edges and allow any uncooked egg mixture to flow to the bottom of the pan and cook for 1 to 2 minutes more, until the egg is almost set.
Lay the tomato slices in overlapping circles over the cooked eggs. Sprinkle with the paprika and feta cheese. Place the frying pan under the grill for about 3 minutes, until the tomatoes are lightly browned, the feta cheese is melted, and the eggs are completely set. Remove the pan from the grill and cut the frittata into six wedges to serve.
For the perfect treat, serve in bed with Clipper English Tea or Pomegranate and Green Tea Juice from our Breakfast in Bed Gift Hamper. What’s your favourite breakfast treat?
300g Bramley Apples, peeled, cored and cut into small dice (prepared weight)
Mix together all the ingredients, apart from the brandy, in an ovenproof dish, cover with foil and leave overnight in a cool place.
The next day, preheat the oven to 110 C / 225 F / gas mark 1/4. Place the dish in the preheated oven for 3 hours. Remove from the oven, add the brandy and then leave to cool, stirring every now and again. When the mincemeat is cold pack into sterilised jars and store in a cool place until required.
So you’ve heard that breakfast is the most important meal of the day a thousand time. But when you have diabetes, it is true. It is in the morning, around breakfast time, when you are likely to have the highest blood glucose levels.Choosing the right breakfast will help improve your control for the rest of the day. And for many diabetics, porridge is the answer.
What are the advantage of eating porridge at breakfast?
Porridge is a carbohydrate, it’s true. But a good carbohydrate. It is high in soluble fibre making it slower to digest. And it won’t raise your blood sugar as much or as quickly. Best of all it is versatile. You can choose to serve it with seasonal fresh fruits, reduced sugar syrups … but more of that later.
How to make porridge for breakfast
Champion porridge maker Ian Bishop from Carrbridge in Scotland swears by the following method:
Pour three cups of water into a small saucepan and place over a moderate heat.
Tip in one cup of medium oatmeal and bring to the boil, stirring constantly.
As soon as the porridge starts to pop and splutter, add half a teaspoon of salt. (Add salt to all porridge, even if you are going to sweeten it afterwards.)
Continue stirring until the porridge has been cooking for a total time of 5 minutes. Tip into warm bowls.
Serve with a bowl of cold milk ready. Lift a spoonful of hot porridge and dip it into the cold milk and eat.
Traditionally, you should only stir your porridge clockwise or you risk summoning the devil. A wooden spurtle will get right into the corners and prevent your porridge from sticking.
Liven up your daily breakfast by adding the fresh toppings
If you want to liven up your daily porridge, yogurt or cereal, simply add healthy toppings:-
dried apricots, pears or prunes
fresh chopped fruits, such as apples, bananas and oranges, topped with a spoonful of yogurt or low fat fromage frais