This recipe was inspired by a breakfast I had on my recent holiday to Jamaica (click here for the travel blog). It was so delicious that I decided to come up with my own variation of the recipe. It contains a fantastic 11g of protein, packed with vitamins and is great for breakfast or weekend brunch as it only takes 20 minutes. It is the perfect healthy and balanced meal to start the day!
Ingredients: Serves 2 people – it is 4 of your 10 a day and is 238 cals per person
200g cavolo nero, thickly chopped
200g Fine green beans, halved
160g or 2 medium Carrots, cut into batons
100g or 1 medium red onion, halved and sliced
200g chestnut mushrooms,
Good pitch of cracked black pepper
1 -2 tbsp of water
20g pine nuts
10g pumpkin seeds
1 Place the cavolo nero in a pan, add the water and cover with the lid. Cook for 5 minutes on a low – medium heat.
2 Add the rest of the ingredients to the pan, stir and cover with the lid back on. Leave to cook for 15 minutes stirring occasionally.
3 Once cooked, place it on a plate and sprinkle with the pine nuts and pumpkin seeds and serve. Enjoy!
Cavolo Nero also known as Black Tuscan kale has all the health benefit as kale with the added benefits it contains properties that help prevent cancer and suppress growth of tumours. It destroys free radicals that damage your body and contains more vitamin-A, vitamin-B, vitamin-C and vitamin-K omega-3 fatty acids than common kale. It is among the most anti-oxidant rich foods on earth.
Carrots reduce cholesterol and risks of heart disease. They are good for your sight, teeth and gums. They are rich in vitamin-A which cleanses your body, it is great for your skin and has anti-aging properties, as well as vitamin-C, vitamin-K, vitamin B-8, folate, potassium, iron, copper and manganese.
Green beans are a rich source of dietary fibre and are high in vitamin-A, vitamin B-6, vitamin B-1 and vitamin-C. It also contains iron, calcium, magnesium, manganese and potassium.
Onions are rich in soluble fibre, it contains Allicin which protects against cancers, anti-bacterial, anti-viral and anti-fungal, it also decreases the risk of heart disease and strokes and it also helps insulin levels in the blood.
Mushrooms can slow down the effects of osteoporosis. They are rich in copper and vitamin-B5. They also contain vitamin-B3, vitamin-B2, selenium important for cognitive function and a healthy immune system, anti-inflammatory, antifungal, anti-tumour properties and antiseptic which help keeps the body free from infections.
Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. It is an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.
Pine nuts contain mono-unsaturated fatty acids that help lower bad cholesterol. They are a good great of vitamin-E, vitamin B-complex, manganese, potassium, calcium, iron, magnesium, zinc and selenium.
Pumpkin seeds can help ease menopausal symptoms, help you sleep better, reduce stress, help you beat the bloat, promote good prostate health, boost brain power and your immune system. It contains vitamin-B1, vitamin-B6, vitamin-E, iron, zinc and omega 6 & 9.