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Nicky the Nutritionist’s Recipe for July 2020!
July 02nd, 2020
This is a North African dish which makes a good dinner or Sunday brunch and will use up your tomatoes if you have a glut of them this summer! Instead of feta you could use any other crumbly cheese.
· 2 tbsp olive oil
· 1 large onion thinly sliced
· 2 red peppers deseeded and thinly sliced
· 1 red chilli, deseeded and finely chopped
· 1 large garlic clove crushed
· 500g tomatoes, skinned and diced
· 1 tsp ground cumin
· 1 tsp paprika
· ¼ tsp smoked paprika
· ¼ tsp turmeric
· 1 bay leaf
· 4 eggs
· 75g feta
· Handful of fresh parsley and coriander, chopped
· Salt and pepper
· Warm pitta bread to serve (optional)
Heat the oil in a large, heavy-based frying pan, add the onions and peppers and cook gently for 10 minutes on a low heat until the onions are translucent and the peppers have started to soften.
Add the chilli, garlic, cumin, paprikas and turmeric and stir for 2 minutes.
Add the tomatoes and bay leaf and season with salt and pepper. Simmer for about 20 minutes until the mixture has thickened to sauce. If it looks as if it is drying out too much add a little water.
Using a tablespoon, make 4 hollows in the sauce and carefully break an egg into each one.
Cover and cook over a low heat for about 5 minutes or until the eggs are set to the consistency you like. Divide the eggs and sauce between 2 bowls; crumble over the cheese and sprinkle with the herbs.
Serve with warm pitta bread or quinoa for a gluten free alternative.
This dish is packed with nutrients: the tomatoes are an excellent source of lycopene – an antioxidant which protects the health of our eyes; turmeric is an anti-inflammatory spice which has been used in Ayurvedic medicine for thousands of years to help joint pain; eggs are high in protein and phospholipids, present in the yolk are important for brain health and memory function.
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