Spinach and Feta Frittata

 Ingredients

8 large eggs

1/4 cup heavy cream

1/2 tsp salt

1/4 tsp fresh pepper pdr

1 tbsp olive oil

1/2 cup finely chopped onion

4 cups packed baby spinach(about 115 grams)

1 cup crumbled feta cheese(ricotta makes another great option)

2 tbsp grated Parmesan cheese

2 green onions/scallions, chopped

1/4 tsp red chili flakes, optional for some kick

 

Preparations

Preheat the oven to 400 F / 200 C.

Whisk the eggs, heavy cream, salt and pepper in a medium bowl and set it aside. Heat the oil in a 10-inch well-seasoned cast iron skillet or oven-safe nonstick skillet and cook the onion for 4-5 minutes until softened.  Add the spinach and cook until it is wilted, then continue to cook for another minute or two until any excess water is evaporated.  Spread the mixture out into an even layer on the bottom of the skillet, evenly sprinkle the feta, Parmesan, green onions and pepper flakes (if using) over it, and then pour the egg mixture over it.  Tilt the pan until the eggs make an even layer over the bottom of the pan. Let it cook undisturbed for a minute or two, just until the edges are starting to set.  Transfer the skillet to the oven and bake for about for about 15 minutes or until the eggs are set.  Remove the skillet from the oven and let it rest for 5 minutes before serving.  Slice it into wedges and serve while warm.  Makes 4 large or 6 smaller servings.

 

 

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https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Butternut, feta and chilli rolls

  

 Ingredients

1 kg butternut squash (unpeeled), halved and de-seeded

olive oil

2 tsp chilli flakes

1 tsp cinnamon pdr

1 fat garlic clove, crushed

200g feta cheese, crumbled

1 small packet (about 30g) of flat leaf parsley, finely chopped

1 x 320g ready-rolled all-butter puff pastry sheet

1 egg, beaten

1 tsp nigella seeds / kalonji

sea salt flakes and freshly ground black pepper

 

 

Preparations

 

Preheat the oven to 210ºC (190ºC fan), Gas Mark 6½.

Place the squash halves, with their cut sides facing up, in a baking tray and drizzle over a little olive oil. Roast for about 50 minutes, or until the flesh is cooked through and soft. (Don’t switch off the oven.)

When cool enough to handle, use a spoon to scoop the butternut squash flesh out of the skins and into a mixing bowl. Add the chilli, cinnamon and garlic, season with a generous amount of salt and pepper, then mash it all together. Now gently fold in the feta and parsley. Set aside.

Increase the oven temperature to 220ºC (200ºC fan), Gas Mark 7.

Line a baking tray with baking paper.

Cut the pastry into 8 squares. Divide the filling into 8 portions. Shape one portion of filling into a sausage shape and place it diagonally across one of the pastry squares. Fold the pastry corners over the filling, pinching together – the filling will remain exposed at each end. Repeat with the remaining pastry and filling. Transfer the parcels to the prepared tray, brush with the beaten egg, scatter over the nigella seeds and bake for about 25 minutes, or until deep golden brown.

Serve hot or at room temperature according to your preference.

 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

Anti-Cancer Broccoli Soup

 Broccoli contains a high concentration of sulforaphane, a compound which is found in cruciferous vegetables (kale, cabbage, cauliflower, Brussel sprouts, radish) and has strong anti-cancer properties. Sulforaphane is produced when the enzyme myrosinase reacts with glucoraphanin - this reaction usually occurs when the two compounds mix, which occurs when the plant is being chewed.

Therefore, due to its known cancer-preventing properties, individuals who have a high risk of cancer, especially prostate or colon cancer, should increase their consumption of broccoli. However, it's not as simple as this - it's not only about what you eat, but also how you eat it.

  

 The way you cook your broccoli can drastically decrease the health benefits that it yields. For example, boiling or microwaving broccoli will destroy the myrosinase enzymes, which in turn will inhibit the production of sulforaphane. Therefore, the goal is to cook broccoli in such a way that it is able to retain all of its health benefits. 

 Usually, when making creamy broccoli soup, the majority of the myrosinase enzymes are lost during the simmering process. Therefore, this time, to counter that, after the broccoli has been lightly steamed for 3-5 minutes, set aside the leafy floret, and save it for the last step - most of the myrosinase enzymes are found in the leafy buds. The following creamy broccoli soup recipe will leave your mouth watering while giving you a huge nutrient boost!

Ingredients:

2 tbsp coconut oil 

1 medium onion, finely chopped 

2 medium stalks celery, finely chopped 

2 medium potatoes, peeled and cubed 

4 cups fresh broccoli, including stems, set aside florets after steaming 

2½ cups vegetable broth 

1 cup unsweetened almond (or coconut) milk—optional, if not used then increase broth to 3½ cups 

Salt and freshly ground black pepper 

¼ cup feta cheese (optional)

Instructions: 

1. Place the oil in a large pot and heat over a medium heat. Sauté the celery and onion for 4 minutes, until softened. 

2. Add the potatoes and broccoli stems and sauté for 2 more minutes. 

3. Add the chicken broth and almond milk, bring to the boil. 

4. Add salt and pepper to taste. 

5. Reduce heat, cover, and simmer for 20 minutes. 

6. When simmered and the vegetables are tender, pour the mixture into a blender and puree until smooth. 

7. Serve and garnish with an abundance of feta cheese and broccoli florets - enabling the sulforaphane producing reaction.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Sweet potato shakshuka helps to heal faster after injury

  

 

If you want to replace eggs in shakshuka, the best options are silken tofu for a poached texture, chickpea flour (besan) combined with mayonnaise or nutritional yeast for a cooked yolk, or paneer / feta for a savory, creamy flavor.

These substitutes adapt perfectly to the rich, spiced tomato-and-pepper base. Here is how to use the most popular egg alternatives:

1. The Silken Tofu Method (Poached Texture)

Silken tofu mimics the soft, jiggly texture of poached egg whites, while a mixture of tofu and turmeric creates the yellow "yolk". 

• The Whites: Blend silken tofu with a pinch of potato starch, water, and black salt (for that eggy sulfur taste).
• The Yolks: Scoop out small dollops of tofu and gently coat them in a mixture of turmeric (for color) and black salt.
• Cooking: Create wells in your simmering tomato sauce, drop the "whites" into the holes, and gently nestle the "yolks" on top. Cover the pan and let it simmer for 3–5 minutes. 

2. The Tofu & Cashew Ricotta Method (Creamy Dollops)

If you prefer a richer, creamier bite that holds its shape, you can make a tofu-cashew ricotta. 

• How to make: Blend extra-firm tofu with soaked cashews, garlic, lemon juice, salt, and olive oil.
• Cooking: Spoon generous dollops of the mixture directly into the hot shakshuka sauce and let it warm through. 

3. The Besan (Chickpea Flour) Method

If you want something quick that perfectly replicates the savory, dense consistency of cooked egg yolks, try a chickpea flour batter. 

• How to make: Whisk together besan, mayonnaise, water, cumin, salt, and red pepper flakes until it forms a thick paste.
• Cooking: Make small wells in your tomato base, pour the batter directly into the holes, and let it cook and set in the sauce.

Key Flavor Boosters

• Kala Namak (Black Salt): Essential for adding an authentic "sulfur/eggy" flavor to tofu and vegan egg substitutes.
• Turmeric: Used purely to give your substitute that bright, appealing yellow egg yolk color.

• Nutritional Yeast: Adds a wonderful umami depth and cheesy richness to the mock egg mixture. 

   

  Ingredients:

  300g sweet potato

  1 yellow onion

  1 garlic clove

  1 red bell pepper

  400 ml canned tomato pieces

  4 eggs

  50 gm feta cheese

  1 tbsp olive oil

  Parsley and/or coriander

  Cumin

  Za'atar

   

  Preparations

   

  Peel and square the sweet potato and steam for 10 minutes.

   

  Chop the garlic and onions and sauté in olive oil. When transparent, sauté the diced sweet bell pepper. Season with salt, pepper and cumin.

   

  Add the tomatoes and simmer for 10 - 15 minutes before adding the sweet potato pieces. 

   

  Adjust the seasoning if necessary and add the za'atar.

   

  Form 4 wells and break in the eggs. Keep covered for 4 minutes. OR when using substitute see above how to go about.

   

  Season with salt and pepper.

   

  Sprinkle with crumbled feta and parsley and/or coriander leaves.

   

   

   

  https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
  
  https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
  
  https://cancersupportindia.blogspot.com  for info on cancer and health related topics
  
  https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Tomato & Feta Quiche with Spaghetti Squash Crust

 Ingredients

Crust

1 medium spaghetti squash, halved lengthwise, seeds removed

1 tbsp extra-virgin olive oil

¼ tsp salt 

¼ tsp pepper pdr 

1 large egg, lightly beaten

2 tbsp grated Parmesan cheese

 Filling

 2 large tomatoes, chopped  ( tomatoes with less seed, long ones)

 ⅔ cup crumbled feta cheese 

 4 large eggs

1tbsp sour cream 

1 cup low-fat milk 

 1/4 cup chopped fresh parsley

2 tsp chopped fresh thyme 

¼ tsp salt 

⅛ tsp pepper pdr

 

Preparations 

To prepare crust: Preheat oven to 400 degrees F. Brush the cut side of each squash half with oil and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place the squash halves, cut-side down, on a rimmed baking sheet and bake until tender, 40 to 50 minutes. (Alternatively, place the squash halves, cut-side down, in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes.) When cool enough to handle, scrape the flesh from each squash half. (You should have about 4 cups squash.) 

Wrap the squash in a tea towel or cheesecloth and squeeze to remove as much liquid as possible. Coat a 9-inch deep-dish pie pan with cooking spray. Stir the squash, 1 egg and Parmesan together in a medium bowl. Transfer the mixture to the prepared pan and press it evenly into the bottom and up the sides of the pan. Bake until the crust is set and beginning to brown around the edges, about 25 minutes.

To prepare filling and bake quiche: Evenly scatter tomatoes and feta over the crust. Whisk together eggs and sour cream until smooth. Whisk in milk, parsley, thyme, salt and pepper. Pour the egg mixture over the other filling ingredients. Reduce oven temperature to 350 degrees F. Bake the quiche until the filling is set in the center and beginning to brown slightly, 35 to 45 minutes. Let cool slightly before serving.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

Spinach & White Bean Egg Bake with Feta

  

Ingredients 

2 tbsp extra-virgin olive oil, divided 

6 cups chopped baby spinach 

 1medium yellow onion, chopped 

1½ tsp garlic powder 

 1tesp dried oregano 

 ¼ tsp crushed red pepper 

 1(15½-ounce) can no-salt-added cannellini beans, rinsed 

8 large eggs 

½ cup 2% reduced-fat cottage cheese 

⅓ cup whole milk 

1¼ cups crumbled feta cheese, divided 

 

Preparations

Preheat oven to 350°F. Lightly coat an 8-inch-square baking dish with cooking spray.

Heat 1 tablespoon oil in a large skillet over medium heat. Add 6 cups spinach; cook, stirring often, until wilted and most of the moisture has evaporated, 2 to 3 minutes. Transfer to a paper towel–lined plate to cool. 

Add the remaining 1 tablespoon oil to the skillet. Add chopped onion; cook, stirring often, until softened, about 3 minutes. Stir in 1½ teaspoons garlic powder, 1 teaspoon oregano and ¼ teaspoon crushed red pepper; cook, stirring constantly, until fragrant, about 30 seconds. Add rinsed beans; cook, stirring gently, until heated through, about 1 minute. Remove from heat and let cool for 5 minutes. Pat the spinach dry with paper towels and stir into the bean mixture.  

Whisk 8 eggs, ½ cup cottage cheese and ⅓ cup milk in a large bowl until smooth. Add ⅔ cup feta; whisk to combine. 

Spread the spinach mixture evenly in the prepared baking dish. Pour the egg mixture over the top and sprinkle with the remaining feta.

Bake until puffed around the edges and just set in the center, 35 to 40 minutes. Let stand for 10 minutes before serving.

 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://cancersupportindia.blogspot.com  for info on cancer and health related topics

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs