Lunch | Brenda Janschek Health & Lifestyle https://brendajanschek.com Thu, 01 Sep 2022 01:21:16 +0000 en-AU hourly 1 https://wordpress.org/?v=5.7.15 Raspberry Coconut Squares https://brendajanschek.com/recipe/raspberry-coconut-squares/ https://brendajanschek.com/recipe/raspberry-coconut-squares/#comments Mon, 07 Jan 2019 06:34:11 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=16308 To celebrate my new recipe ebook I’m sharing this recipe my kids are OBSESSED with! I love filling my kids lunchboxes with fresh recipes and giving them something to look forward to at school at midday. And it makes it all worthwhile when I hear my children say “I’m always excited to see what you’ve packed for my lunch, Mum!” As a passionate home cook who believes in cooking simple recipes from scratch, I love creating tasty, nutritious recipes for my family and to share them with other parents. As a mum, I relish the opportunity to nourish my children […]

The post Raspberry Coconut Squares first appeared on Brenda Janschek Health & Lifestyle.]]> To celebrate my new recipe ebook I’m sharing this recipe my kids are OBSESSED with!

I love filling my kids lunchboxes with fresh recipes and giving them something to look forward to at school at midday.

And it makes it all worthwhile when I hear my children say “I’m always excited to see what you’ve packed for my lunch, Mum!”

As a passionate home cook who believes in cooking simple recipes from scratch, I love creating tasty, nutritious recipes for my family and to share them with other parents.

As a mum, I relish the opportunity to nourish my children with home-cooked food, which means avoiding damaging additives like artificial flavours, preservatives, trans fats, and the refined sweeteners that are so common in processed, packaged food.

The 40 recipes in my Easy Wholefood Lunchboxes ebook are designed to be prepared and cooked in advance.

Most of them can be made for dinner and doubled up, so for days afterwards you’ll have extra portions handy to throw into lunchboxes like a true lunchbox Ninja 🙂

It’s also amazing what goodies a Sunday sesh of a couple of hours can produce!

This recipe ebook is an ‘homage’ to kids everywhere who love eating, and who look forward to exciting and diverse lunches.

With over 200 lunchboxes to tackle every year (!), Easy Wholefood Lunchboxes was also created for the parents dreaming up a constant supply of delicious options  to keep their children happy and satisfied, while ensuring they are receiving vital nutrients as they grow physically, emotionally and intellectually.

The Easy Wholefood Lunchboxes eBook is split into 3 sections

  1. My recommended lunch boxes, containers, drink bottles; my easy lunchbox system; and preferred ingredients
  2. 20 sweet recipes
  3. 20 savoury recipes

Plus a gorgeous photography to accompany each recipe.

I hope you’ll be inspired to create the simple, delicious recipes full of wholesome, real-food ingredients in your own home, helping your children to thrive and nourishing the whole family.

Enjoy these Raspberry Coconut Squares which is one of my kids’s favourite recipes included in the ebook.

Many of the ingredients in this recipe can be sourced from my one-stop-favourite, organic wholefoods online store, The Wholefood Collective. They go to great lengths to ensure everything they source is amazing quality, they stock all my favorite products and I don’t even have to leave the house! Oh and the cherry on the cake is they donate profits to improve food security for vulnerable Aussies.

Here are some of the ingredients you’ll need:

Rapadura sugar
Vanilla powder
Milk
White spelt flour
Desiccated coconut
Baking powder
Sea salt
Shredded coconut

Print

Raspberry Coconut Squares

Prep Time 15 minutes
Total Time 50 minutes
Author Brenda Janschek

Ingredients

  • 250 grams butter softened
  • ½ cup rapadura sugar
  • 2 eggs
  • 1 teaspoon vanilla extract
  • ¼ cup milk of your choice
  • 1 ½ cups white spelt flour
  • 1 ½ cups wholemeal spelt flour
  • 1 cup desiccated coconut
  • 1 teaspoon baking powder
  • ¼ teaspoon sea salt
  • ½ cup raspberry jam I use St Dalfours
  • 1 – 2 cups frozen raspberries
  • ¼ cup shredded coconut

Instructions

  • Preheat the oven to 180°C and line a square pan 20cm x 20cm pan with parchment paper.
  • In a large bowl, cream butter and sugar on high until pale and creamy (around 2 - 3 minutes).
  • Beat in egg, one at a time.
  • Add vanilla and milk and stir.
  • Combine white flour, wholemeal flour, desiccated coconut, baking powder and sea salt in a seperate bowl, add to the creamed mixture and fold in well.
  • Place half the batter into the prepared tin and flatten using a wet butter knife.
  • Spread the jam evenly over the base, then using wet butter knife carefully spread the remaining batter over the jam layer.
  • Press the raspberries into the top of the batter and sprinkle generously with shredded coconut.
  • Bake in preheated oven for 30-40 minutes, or until golden brown. Cool completely before
  • cutting into squares. Store in airtight container for 4 days.

If you make this recipe please do take photos and send them to me.

If you share them on instagram, remember to tag me @brendajanschek. I get a total kick out of seeing you bring my recipes to life.

The Wholefood Collective

  • Free Breakfast Recipe eBook

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    Download Now
The post Raspberry Coconut Squares first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/raspberry-coconut-squares/feed/ 2 Mediterranean Buddha Bowl https://brendajanschek.com/recipe/mediterranean-buddha-bowl/ https://brendajanschek.com/recipe/mediterranean-buddha-bowl/#respond Wed, 29 Aug 2018 02:19:49 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=16060 My whole family wolfed down this Mediterranean Buddha Bowl, the kids eating veggies I’d never dreamed I’d see them eat! It’s always so thrilling when you hit on a winner dinner that you can add to the repertoire. Variety is the spice of life (and pursuit of mums around the world!). I couldn’t believe my eyes watching my kids hoover down the roasted eggplant and zucchini in this dish. I’m guessing it was just the mix of flavours all matching perfectly, with the tahini dressing tying it all together that did the trick. This recipe came about because I had […]

The post Mediterranean Buddha Bowl first appeared on Brenda Janschek Health & Lifestyle.]]> My whole family wolfed down this Mediterranean Buddha Bowl, the kids eating veggies I’d never dreamed I’d see them eat!

It’s always so thrilling when you hit on a winner dinner that you can add to the repertoire.

Variety is the spice of life (and pursuit of mums around the world!).

I couldn’t believe my eyes watching my kids hoover down the roasted eggplant and zucchini in this dish. I’m guessing it was just the mix of flavours all matching perfectly, with the tahini dressing tying it all together that did the trick.

This recipe came about because I had been craving tahini, I had meatballs in the fridge, and a red cabbage that was calling out to be eaten.

This is how most of my new recipes are inspired : )

Not a trained chef am I!

While there are a few elements to this recipe, believe me, it’s dead easy to make, and if you double it, you’ll have extras for lunch or dinner the next day, trust me, everyone will want some more!

Many of the ingredients in this recipe can be sourced from my one-stop-favourite, organic wholefoods online store, The Wholefood Collective. They go to great lengths to ensure everything they source is amazing quality, they stock all my favorite products and I don’t even have to leave the house! Oh and the cherry on the cake is they donate profits to improve food security for vulnerable Aussies.

Here are some of the ingredients you’ll need:

Extra virgin olive oil
Basmati rice
Tahini
Sea salt
Paprika

Print

Mediterranean Buddha Bowl

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4
Author Brenda Janschek

Ingredients

  • 1 medium eggplant diced into small cubes
  • 1 large zucchini diced into small cubes
  • 1/4 cauliflower chopped to similar size to eggplant and zucchini
  • Extra virgin olive oil
  • 6 meatballs or you could use felafals or chickpeas, I used meatballs because that's what I had in the fridge, I just bought them from my butcher
  • 1 small red or brown onion chopped
  • 1 cup basmati rice
  • 2 cups water
  • 1/4 red cabbage finely sliced
  • 1/2 carrot grated
  • 1-2 tablespoons mint finely chopped

Tahini Dressing

  • 1 garlic clove
  • 2 tablespoons tahini make sure you stir the tahini in the jar first
  • Juice from half a lemon
  • 1 tablespoon olive oil
  • 7 tablespoons warm water
  • pinch sea salt
  • shake of paprika sweet or smoked
  • Hummus optional find the link to my recipe below.

Instructions

  • Preheat oven to 175 degrees.
  • Pop eggplant, zucchini and cauliflower onto a baking tray, drizzle with olive oil and using your hands, mix olive oil through. (Note: you could bake any of your child's favourite vegetables for this). Sprinkle with salt and pepper and pop in the oven.
  • After 20 minutes remove from oven and pop meatballs on the same tray and put back in the oven for another 20 minutes, or until meatballs are cooked. Remove from the oven and chop up the meatballs.
  • While the vegetable/meatball tray is in the oven, heat olive oil in a small pan on the stove and add the onion. Saute for around 5 minutes.
  • Add the rice and stir it through the onion, add 2 cups of water and bring to the boil. Lower heat to a very low simmer and cook rice and onion with lid on for 15 minutes. Once rice is cooked, turn off the heat, and mix through the baked vegetables and meatballs.
  • While the rice is cooking throw together the cabbage, cabbage, carrot and mint to form a salad

Dressing instructions

  • Pop all the ingredients into a Magi-Mix or blender, blend until smooth

To Serve

  • Put some salad into a bowl and the rice mix next to it and drizzle over lots of tahini.
  • Serve with a generous dollop of hummus.
  • Or you can serve it deconstructed as I have in header pic.

Hummus (optional) find the link to my recipe here

#addicted

If you know someone who could use some healthy lunch or dinner inspo, please share this recipe with them and while you’re at it feel free to share my FREE breakfast ebook below.

If you make my recipes please take photos and send them to me, or if you share them on instagram, remember to tag me @brendajanschek. I get a total kick out of seeing you make my recipes.

For more Buddha Bowl recipe inspiration click here.

And here are a couple other lunch and dinner recipe ideas you might love – Tex- Mex Burrito Bowls and Middle Eastern Spiced Chickpea Rice

Bren x

  • Free Breakfast Recipe eBook

    As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
    Download Now

 

 

 

 

The post Mediterranean Buddha Bowl first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/mediterranean-buddha-bowl/feed/ 0 Spinach, Lentil and Lemon Soup https://brendajanschek.com/recipe/spinach-lentil-and-lemon-soup/ https://brendajanschek.com/recipe/spinach-lentil-and-lemon-soup/#comments Fri, 08 Jul 2016 02:12:41 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=13836 As Mums in charge of feeding the family, we tend to develop a repertoire of dishes we rotate, depending on what strikes a chord with the whole family. Growing up in a Middle-Eastern family, one of those dishes was a popular cultural dish, mums delicious and comforting spinach, lentil and lemon soup. Mum still cooks it for me. Well, to be honest it’s my kids she’s really cooking for these days. Every second week she’ll come around and stock my fridge full of foods to last up to three days, the selection based on the specific requests of my kids. Some […]

The post Spinach, Lentil and Lemon Soup first appeared on Brenda Janschek Health & Lifestyle.]]> As Mums in charge of feeding the family, we tend to develop a repertoire of dishes we rotate, depending on what strikes a chord with the whole family.

Lentil, spinach and lemon soup

Growing up in a Middle-Eastern family, one of those dishes was a popular cultural dish, mums delicious and comforting spinach, lentil and lemon soup.

Mum still cooks it for me. Well, to be honest it’s my kids she’s really cooking for these days. Every second week she’ll come around and stock my fridge full of foods to last up to three days, the selection based on the specific requests of my kids. Some of her popular dishes are za’taar, homemade pies, spanokopita and her cannelloni. It’s really special to see that they also love her lentil soup as much as I do.

It’s unassuming in in it’s simplicity, but manages to pack a truly delicious punch, and makes a perfect mid-week meal the whole family will enjoy and leftovers can be packed to take to work or school for lunch.

I’m often asked how to keep the food hot until lunchtime.

Well, it’s as easy as 1, 2, 3:

  1. Boil the kettle and then pour the water into the thermoses, be sure to pop the lids on
  2. Heat up the food
  3. Pour out the hot water  add the warmed up food into the container,  then pop the lid on immediately.

Here are my fave insulated jars which have lasted me years:

Lunchbots Insulated Stainless Steel Container 470ml 16oz
In these containers I pack soups, pastas, any hot meals and also cold salads.

Kleen Kanteen TKCanister with insulated lid 8oz 237ml
I like this smaller size option to keep things cool like yoghurt, granola and fruit, overnight oats or to keep things warm like the chicken nuggets or smaller serves of things like soup, stew, pasta.

If you’re looking for more lunch inspiration, take a look at my new recipe ebook,  Easy Wholefood Lunchboxes. It’s packed with 40 delicious nut-free, refined sugar free sweet and savoury recipes which have all been kid-tested and approved!

There’s even a delicious recipe for Kale and Cannelleni Bean Minestrone which my kids love taking to school in their insulated container.

Many of the ingredients in this recipe can be sourced from my one-stop-favourite, organic wholefoods online store, The Wholefood Collective. They go to great lengths to ensure everything they source is amazing quality, they stock all my favorite products and I don’t even have to leave the house! Oh and the cherry on the cake is they donate profits to improve food security for vulnerable Aussies.

Here are some of the ingredients you’ll need:

Olive oil or coconut oil
Lentils
Salt and pepper

Print

Spinach, Lentil and Lemon Soup

Prep Time 15 minutes
Total Time 45 minutes
Servings 5
Author Brenda Janschek

Ingredients

  • Splash of olive oil or coconut oil
  • 1 large onion finely chopped
  • 2 cups red lentils
  • 6 cups water or vegetable stock I throw in a couple of my frozen chicken stock ice-cubes too
  • 1 bunch English spinach leaves washed and chopped
  • 1/2 lemon juiced
  • Sea salt and pepper to taste

Instructions

  • Heat oil in a large saucepan or stockpot over medium heat
  • Add the onion and gently fry for up to 5 minutes
  • Add the lentils and water/stock and bring to the boil
  • Reduce heat and simmer for 25-30 minutes or until lentils are tender and starting to fall apart, adding in spinach in the last 5 minutes of cooking
  • Stir in the lemon juice just before serving and season with salt and pepper
  • Ladle into bowls and serve with toasted buttery, garlicy sourdough and extra lemon juice to taste

Notes

You can blitz the soup until smooth if texture is an issue for little kids

  • Free Breakfast Recipe eBook

    As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
    Download Now
The post Spinach, Lentil and Lemon Soup first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/spinach-lentil-and-lemon-soup/feed/ 5 Super Cleanse Salad https://brendajanschek.com/recipe/super-cleanse-salad/ https://brendajanschek.com/recipe/super-cleanse-salad/#comments Tue, 17 May 2016 06:42:01 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=13554 We really do give our bodies quite a flogging over time. Our modern day diet, lifestyle plus other environmental factors all contribute to the toxic load our systems take on. So it’s important to allow these toxins to move out of our body and replenish it so it can be thriving on all levels. We can easily kick- start our natural cleansing mechanisms by ensuring we include food rich in natural compounds which support the liver. Vegetables like bitter greens such as rocket, radicchio or watercress as well are great detoxifiers, as are brassica vegetables like broccoli, cabbage and brussels sprouts. Beetroot and turmeric (fresh […]

The post Super Cleanse Salad first appeared on Brenda Janschek Health & Lifestyle.]]> We really do give our bodies quite a flogging over time. Our modern day diet, lifestyle plus other environmental factors all contribute to the toxic load our systems take on.

Super Cleanse Salad mixed 1

So it’s important to allow these toxins to move out of our body and replenish it so it can be thriving on all levels. We can easily kick- start our natural cleansing mechanisms by ensuring we include food rich in natural compounds which support the liver.

Vegetables like bitter greens such as rocket, radicchio or watercress as well are great detoxifiers, as are brassica vegetables like broccoli, cabbage and brussels sprouts. Beetroot and turmeric (fresh or powdered) are great to have in the mix too.

Use the salad recipe as a base to throw on whatever protein you have hanging around. Things like sustainable tuna, slices of leftover steak, hardboiled egg all make tasty options.

Print

Super Cleanse Salad

Author Brenda Janschek and Naomi Judge

Ingredients

For the salad

  • 2 cups rocket
  • 1 cup red cabbage thinly sliced
  • ½ cup cucumber chopped
  • ½ celery chopped
  • ½ cup grated beetroot
  • ½ cup pumpkin seeds
  • ½ cup white button mushrooms halved
  • large handful of parsley chopped
  • ¼ avocado
  • 100 gm roast chicken or ½ cup puy lentils

For the dressing

  • Mix together-
  • juice from ½ lemon
  • pinch salt
  • ½ teaspoon turmeric
  • 1 tablespoon olive oil

Instructions

  • Toss dressing through salad
  • Serve and enjoy!

Notes

Remember to chew and eat slowly

The post Super Cleanse Salad first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/super-cleanse-salad/feed/ 2 Lunch Bowls Made Easy https://brendajanschek.com/recipe/lunch-bowls-made-easy/ https://brendajanschek.com/recipe/lunch-bowls-made-easy/#respond Tue, 03 May 2016 00:36:34 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=13246 Most of us lead busy lifestyles, so we all appreciate how notoriously difficult it can be to eat well while at work. Unless we are prepared, it can be a pretty slippery slope to grabbing whatever is available ‘downstairs’ and munching on it at the desk, and it’s never satisfying. Nor is it good for us when it becomes a repeated pattern. In order to make sure we eat well at work, it is imperative to be organised in advance. The beauty of doing this is that it’s not really that difficult! I want to share with you a simple […]

The post Lunch Bowls Made Easy first appeared on Brenda Janschek Health & Lifestyle.]]> Most of us lead busy lifestyles, so we all appreciate how notoriously difficult it can be to eat well while at work.

Brenda Janschek - Easy Lunch Bowls Feature

Unless we are prepared, it can be a pretty slippery slope to grabbing whatever is available ‘downstairs’ and munching on it at the desk, and it’s never satisfying. Nor is it good for us when it becomes a repeated pattern. In order to make sure we eat well at work, it is imperative to be organised in advance. The beauty of doing this is that it’s not really that difficult!

I want to share with you a simple system that is guaranteed to keep you away from the burritos and schnitzels and in a steady supply of refreshing, rejuvenating, delicious lunch bowls.

If you’re looking for some lunch inspiration, take a look at my recipe ebook, Easy Wholefood Lunchboxes. It’s packed with 40 delicious nut-free, refined sugar free sweet and savoury recipes which have all been kid-tested and approved and the whole family will love!

Off course, the easiest way  is to ALWAYS make extras at dinner to pack for lunch the next day. Here are some meals which provide great lunch bowl leftovers:  fish cakes , make extra and break them up into a garden salad for lunch; make extra Potato, Feta and Spinach Frittata for dinner and pack the rest for work with a salad; Fresh and Raw Zucchini Salad makes an easy ‘pack and run’ lunch bowl option; or this Indian Cauliflower, Potato and Mung Dhal Soup is a great option for Winter; add some diced cucumber and tomatoes to this Middle-Eastern rice and lentil dish; or pack up some of this Asian-Style Vegetable and Noodle Salad.

Other tips when you are making dinner:

  • throw in some extra vegetables to roast
  • cook up some extra rice or quinoa
  • add an extra shank into the slow cooker, chicken thighs into the oven, fish patties into the frying pan.

And now…

Each Sunday spend up to an hour getting your lunch bowl ingredients organised for Monday, Tuesday, Wednesday, then prep again on Wednesdays for Thursday and Friday.
The 4 main components you need to prepare for the lunch bowl are VEGETABLES, PROTEIN, GRAINS/CARBS AND DRESSING. Always ensure you include some healthy fats, which can be found in some of the ingredients suggested below like avocado, olive oil, fish, meat, eggs, olive, cheese and nuts.

VEGETABLES

Vegetables can be raw, lightly steamed, roasted and a combination of all of them can be used in your salad

Here are some of the bounty you can choose from,choose seasonal and make sure to include at least 1 type of leafy green

Eat the Rainbow

  • Cucumbers
  • Red Capsicum
  • Radish
  • Cherry Tomatoes
  • Green Beans
  • Snow Peas
  • Beetroot
  • Cauliflower
  • Eggplant
  • Cucumber
  • Potato
  • Sweet Potato
  • Corn
  • Squash
  • Tomatoes
  • Zucchini
  • Avocado
  • Pumpkin
  • Mushrooms
  • Asparagus
  • Olives
  • Garlic
  • Sundried Tomatoes
  • Herbs like basil, parsley, coriander, mint

Greens

  • Kale
  • Baby Spinach
  • Brocolli
  • Spinach
  • Rocket
  • Asparagus
  • Beet Greens (the leafy bit on top of beetroot)
  • Bok Choy
  • Brussel Sprouts
  • Cabbage
  • Celery
  • Chard
  • Lettuce
  • Sprouts
  • Watercress

Fruits which are also yummy in salads

  • Grapes
  • Figs
  • Apple
  • Pear
  • Strawberries
  • Mango
  • Raspberries

PROTEIN

  • Chicken
  • Fish (including tinned wild caught salmon and sustainable tuna)
  • Meat
  • Eggs
  • Nuts and Seeds
  • Cheese – cheddar, parmesan regianno, halomi, fetta, gruyere, blue, goats
  • Legumes/pulses -adzuki, red kidney, black, chickpeas, navy, pinto, lentils
  • Tempeh

GRAINS/CARBOHYDRATE (optional)

  • Basmati Rice
  • Brown Rice
  • Wild Rice
  • Quinoa
  • Rice or Buckwheat noodles
  • Sweet Potato(starchy carb)
  • Beans (starchy carb)
  • Corn (starchy carb)
  • Peas (starchy carb)

DRESSING

  • Vinaigrette
  • Sesame oil and tamari
  • Olive oil,mustard and balsamic
  • Fresh herbs, Olive Oil,Lemon
  • Honey and tumeric
  • Japanese Miso Dressing

ADD ONS

  • Fermented Veges
  • Dulse Flakes
  • Nutrional Yeast
  • Dried Herbs
  • Spices
  • Sesame,chia, poppy seeds

5 SALAD BOWL RECIPE IDEAS TO GET YOU STARTED

Warm Spinach Salad with Chicken, Bacon & Mushroom by Becomingness.

Brenda Janschek - Easy Lunch Bowls

Tex-Mex Burrito Bowl  by me.

Spicy Quinoa, Apple and Kale Salad by The Holistic Ingredient.

Brenda Janschek - Easy Lunch Bowls

Crunchy Asian Cabbage Salad by Low Tox Life.

Brenda Janschek - Easy Lunch Bowls

10 minute Nourishing Dinner Bowl (which I think is perfect for lunch too!) by The Fit Foodie.

Brenda Janschek - Easy Lunch Bowls Feature

There you have it. With a bit of preparation, you can keep firing on all systems while you work, and get excited about your next lunch break.

Bren x

</em>

  • Free Breakfast Recipe eBook

    As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
    Download Now
The post Lunch Bowls Made Easy first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/lunch-bowls-made-easy/feed/ 0 Potato, Feta and Spinach Frittata https://brendajanschek.com/recipe/potato-feta-and-spinach-frittata/ https://brendajanschek.com/recipe/potato-feta-and-spinach-frittata/#respond Mon, 13 Apr 2015 19:54:51 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=12382 When preparing for a family lunch at Dad’s place at Easter, I was completely baffled about what to make for the occasion. ‘Cooker’s block’ was setting in, but the fact we had some vegetarians to feed gave me my the lightbulb moment. Frittata!! With eggs as the hero of the dish providing the body with wonderful proteins, fats, vitamins and minerals, fritatta takes no time to whip up, is super nutritious, and oh-so-tasty. The carnivores were more than happy, and the the leftovers also make a great lunchbox addition. An added bonus is that frittata requires very few dishes to […]

The post Potato, Feta and Spinach Frittata first appeared on Brenda Janschek Health & Lifestyle.]]> When preparing for a family lunch at Dad’s place at Easter, I was completely baffled about what to make for the occasion. ‘Cooker’s block’ was setting in, but the fact we had some vegetarians to feed gave me my the lightbulb moment. Frittata!!

Brenda Janschek - Potato Frittata Feature

With eggs as the hero of the dish providing the body with wonderful proteins, fats, vitamins and minerals, fritatta takes no time to whip up, is super nutritious, and oh-so-tasty. The carnivores were more than happy, and the the leftovers also make a great lunchbox addition. An added bonus is that frittata requires very few dishes to wash up (happily, for my husband!).

It’s versatility means that it is equally appropriate when served either hot or cold, and is perfect for breakfast, lunch or dinner. What can’t the frittata do? Well, it can’t be vegan, I guess!

Experiment with flavours you love and you can’t go wrong. Here’s the one we all loved.

Many of the ingredients in this recipe can be sourced from my one-stop-favourite, organic wholefoods online store, The Wholefood Collective. They go to great lengths to ensure everything they source is amazing quality, they stock all my favorite products and I don’t even have to leave the house! Oh and the cherry on the cake is they donate profits to improve food security for vulnerable Aussies.

Here are some of the ingredients you’ll need:

Basil or parsley
Salt and pepper

Print

POTATO FETA AND SPINACH FRITTATA

Cook Time 40 minutes
Total Time 1 hour
Servings 4
Author Brenda Janschek

Ingredients

  • 2 potatoes peeled, cubed and parboiled
  • 7 eggs
  • 1 cup of feta chopped
  • 1 cup cheddar or parmesan cheese grated
  • 2 big handfuls of baby spinach
  • 1 handful of basil or flat leaf parsley finely chopped
  • 1/2 cup cream
  • 1 red onion sliced
  • salt and pepper to taste

Instructions

  • Preheat oven to 180 celcius
  • Lightly grease a baking dish
  • Whisk eggs with cream in a large bowl, pop in both cheeses, herbs, baby spinach (rip into smaller pieces), potato, salt and pepper and gently stir
  • Pour into the baking dish and top with the red onion slices
  • Pop into oven and bake for approximately 40 minutes
  • Sprinkle with some extra herbs, cut into wedges or squares and serve with a dollop of hummus and a big garden salad

Notes

Serves 4 but I recommend doubling the recipe for a larger group or if you want leftovers

Frittata 2 Potato, feta and spinach

If you’re looking for more delicious lunch recipe inspiration take a look at my ebook, Easy Wholefood Lunchboxes.

It’s packed with 40 delicious nut-free, refined sugar free sweet and savoury recipes which have all been kid-tested and approved and take the guess work out of what delicious, healthy food to pack your kids for lunch!

If you make this recipe and share on instagram, remember to tag me @brendajanschek.

Otherwise feel free to pm me your photos via Facebook.

Some other vegetarian dinner recipes you might like are Tex-Mex Burrito Bowls and Vegetarian Pasta Bake.

Do you have hungry kids who are bottomless pits too?

The Wholefood Collective

  • Free Breakfast Recipe eBook

    As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
    Download Now
The post Potato, Feta and Spinach Frittata first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/potato-feta-and-spinach-frittata/feed/ 0 How do you like them Autumn Apples! https://brendajanschek.com/recipe/how-do-you-like-them-autumn-apples/ https://brendajanschek.com/recipe/how-do-you-like-them-autumn-apples/#respond Mon, 23 Mar 2015 22:23:23 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=12388 One of my favourite lines from one of my favourite films Good Will Hunting with one of my favourite actors…ahhh Matt Damon! Ok, now back to apples. I really didn’t think we were ready for the change from Summer to Autumn. Surely the kids would mourn the end of summer’s succulent bounty of stonefruits like mangoes, peaches and nectarines, wouldn’t they? Well, no, actually. As much as they love those fruits, they seem to have naturally and instinctively followed the rhythym of the seasons to embrace the sweet flavours provided by Autumn’s apples and pears. Because we try to eat […]

The post How do you like them Autumn Apples! first appeared on Brenda Janschek Health & Lifestyle.]]> One of my favourite lines from one of my favourite films Good Will Hunting with one of my favourite actors…ahhh Matt Damon!

Ok, now back to apples. I really didn’t think we were ready for the change from Summer to Autumn. Surely the kids would mourn the end of summer’s succulent bounty of stonefruits like mangoes, peaches and nectarines, wouldn’t they? Well, no, actually. As much as they love those fruits, they seem to have naturally and instinctively followed the rhythym of the seasons to embrace the sweet flavours provided by Autumn’s apples and pears. Because we try to eat seasonally, the replacement of Summer fruits with Autumn fare follows a natural progression, and we are always ready for the introduction of a new set of tastes. Out with the old, and in with the new. We’ll be naturally craving our mangoes soon enough, but for now, it’s all about the delicious, crispy sweetness and juiciness of the pome fruits.

So cue the ritual of cooking with apples and the endless ways they can be used in recipes. And as the air starts to chill, wrap yourself in a blanket and try this homey Autumn fare by some of my favourite real foood bloggers.

Let’s kick off with my Apple Crumble Slice

Apple Crumble slice 3

Apple Cinnamon Upside Down Cake by Wholefood Nutrition and Wellness
applecake

Choc Chia Quinoa Crumble by Naughty Naturopath Mum

Choc-Chia-Crumble-Alisha

Easy Gluten-Free Apple and Fig Crumble by Natural New Age Mum

OLYMPUS DIGITAL CAMERA

Apple Berry Custard Crumble by Quirky Cooking

apple-berry-crumble-quirky 2529[1]

Apple Rhubarb Pie by Wholefood Nutrition and Wellness

piewhole - Iwa Brown

Upside Down Apple Cake Puddings by Alexx Stuart

apple-cake-alexx stuart

Anyone salivating yet!!!!

Carrot and Apple Cake by The Nourished Psychologist

Carrot and apple cake - Monique

Apple and Lemon Cinnamon Ginger Quinoa by The Wholefood Mama

quinoa and apple porridge - Nikki Fisher

Apple and Cinnamon Brown Rice Waffles by Wholefood Nutrition and Wellness

waffles_ Iwa Brown]

Apple Oat Fritters by Quirky Cooking

apple-oat-fritters= quirky

Sweet Potato Apple Hash by Barefoot Kitchens

egghash- Jen Shaw

Chia Apple Porridge by Healthy Natural Changes

applequinoaporridge2_Healthy Natural Changes

Cheesy Chicken Apple Balls by Barefoot Kitchens

chickenapplecheesyballs - Jen Shaw

Turkey Leg Confit with Cranberry Vodka Sauce and Baked Apple by The Wholesome Cook

turkey-leg-confit-with-cranberry-vodka-sauce-and-baked-apple-1 The Wholesome Cook

There you go, now you can put those big bags of apples to good use.

I wonder which recipe will be first cab off the rank? I’d love to know in the comments.

Enjoy!

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The post How do you like them Autumn Apples! first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/how-do-you-like-them-autumn-apples/feed/ 0 Look how quick & easy it is to create a nutritious, tasty meal https://brendajanschek.com/recipe/look-how-quick-easy-it-is-to-create-a-nutritious-tasty-meal/ https://brendajanschek.com/recipe/look-how-quick-easy-it-is-to-create-a-nutritious-tasty-meal/#respond Mon, 09 Sep 2013 14:24:40 +0000 https://brendajanschek.com/?post_type=ra-recipe&p=12484 Today for lunch I wanted something extra healthy. What I threw together even surprised me in its simplicity and lack of fuss, it covered all the main food groups and it really hit the spot too! I always encourage having a few staples on rotation in the fridge because it can make healthy eating a breeze. Here’s what I had: Grass Fed sausage Meat from animals who eat grass (what they are born to eat) and not grains (which is very difficult for them to digest) are “rich in all fats now proven to be health-enhancing, but low in the […]

The post Look how quick & easy it is to create a nutritious, tasty meal first appeared on Brenda Janschek Health & Lifestyle.]]> Today for lunch I wanted something extra healthy. What I threw together even surprised me in its simplicity and lack of fuss, it covered all the main food groups and it really hit the spot too!

I always encourage having a few staples on rotation in the fridge because it can make healthy eating a breeze.

Here’s what I had:

Grass Fed sausage

Meat from animals who eat grass (what they are born to eat) and not grains (which is very difficult for them to digest) are “rich in all fats now proven to be health-enhancing, but low in the fats that have been linked with disease”, as Doctor Mercola so neatly puts it.

Broccoli Pesto

As broccoli is in season and is a nutritional powerhouse, I thought I would make a batch of broccoli pesto. I lightly steamed it before adding my usual healthy pesto ingredients and, hey pesto! Broccoli is cancer fighting, immune-boosting and great for your bones and nervous system. It’s so versatile that I’ve been using it as a dip, an addition to a warm vege salad, spread on a piece of sourdough and on top of my omelettes. Yummo!

Cup of chicken stock

Having attended a wonderful bone broth workshop by Alexx Stuart, I’m ecstatic to report that, for the the first time, I’ve managed to get my chicken stock to the consistency of the much sought-after gelatin. Yeah baby. For me this was like striking gold after so many failed attempts. Seems I’m enjoying the imune boosting, mineral boosting, ultra-nourishing , wrinkle smoothing benefits of stock. You can read more on the top 10 reasons to make your own stock on Alexx’s blog.

Carrots and beans

Carrots and beans are super tasty right now, mostly because they are in season. Carrots are full of nutritional benefits, and an excellent source of vitamin A and are anti-aging, great for your skin, cancer fighting, cleansing for your body, amongst other things.

Beans are a great source of vitamins and minerals and have great cardiovascular benefits. They are a wonderful source of dietary fibre (great one to have if you are … umm … constipated) and help to prevent infections in the body.

So I received all of these benefits from my simple lunch and you can too with just a smidge of planning.

Oh , and I may or may not have had one of my delicious and energy boosting raw cacao balls after lunch : )

Have a wonderful day.

Bren x

The post Look how quick & easy it is to create a nutritious, tasty meal first appeared on Brenda Janschek Health & Lifestyle.]]> https://brendajanschek.com/recipe/look-how-quick-easy-it-is-to-create-a-nutritious-tasty-meal/feed/ 0