FOOD BY JO PRATT

poached egg & av webIN THE MOOD FOR A HEALTHY BREAKFAST

We should all start the morning with a well-balanced, fabulous-tasting breakfast. You’ll feel full of vitality and ready to tackle whatever the rest of day throws your way. However, in reality – it’s usually the weekends (or holidays) when we have slightly more time on our side first thing. So make sure you plan ahead for the weekend and have plenty of healthy ingredients to hand when you know you’ll have time to enjoy eating them.
Start off with an energy-giving, super-hydrating juice drink that’s great for your digestion. Packed with fresh fruit, powerful ginger and coconut water, all you do is blend and go. Kids should love it too, and you can freeze any leftover for an ice-pop another day.
For a real treat you have to have a go at pan-frying some avocado. It has a smoky flavour similar to mild smoked bacon, and is perfect served on toasted crusty bread with nutritious poached eggs and protein rich tahini.
Enjoy!

smoothie

PINEAPPLE, MANGO AND COCONUT JUICE

SERVES 2
Preparation time: 10 minutes
½ ripe pineapple, about 300g/10½oz flesh, peeled and cut into chunks
1 ripe mango, peeled, pitted and chopped
500ml/17fl oz/2 cups coconut water, chilled
1 tsp grated root ginger
juice of ½ lime
ice cubes, to serve (optional)

• Put all the ingredients in a blender and blitz for about 1 minute until completely smooth.
• Pour into glasses and serve over ice, if using, or straight.

* WASTE NOT, WANT NOT
Not only is coconut water a great ingredient to use in juices and smoothies, but you can also use it to cook rice. It gives it a subtle flavour that works brilliantly with a number of cuisines from around the world, such as Asian, Indian, Caribbean or South American, to name a few. If you have some left over after making this recipe, why not give it a try?

 

 

 

poached egg & av

POACHED EGGES, TAHINI AND PAN-FRIED AVOCADO

SERVES 4 (or 2 very hungry people)
preparation time: 10 minutes
cooking time: 5 minutes

2 tbsp white wine vinegar
4 eggs
2 tbsp olive or coconut oil
2 ripe avocados, peeled, pitted and cut into 1cm/½in thick slices
4 thick slices of fresh bread (such as sourdough or rye bread)
3 tbsp tahini, plus extra to serve
1 tsp sumac
1 tsp toasted sesame seeds
sea salt and freshly ground black pepper
extra virgin olive oil, for drizzling

• Bring a medium to large pan of water to the boil over a medium-high heat and add the white wine vinegar. Break in the eggs one at a time and reduce the heat to a gentle simmer. Cook for 2–3 minutes until the whites are set.
• Meanwhile, heat the olive oil in a large frying pan. Add the avocado slices and fry for about 1–2 minutes on each side until slightly golden. Remove from the heat and season with salt and pepper.
• Toast the bread until golden. Spread each slice with tahini, then top with the avocado slices. Remove the poached eggs from the pan with a slotted spoon. Dry any excess water with paper towels and then put the eggs on top of the toasts. Season with salt and pepper. Scatter with the sumac and sesame seeds, then serve with a drizzle of extra virgin olive oil and a little more tahini.