Tips on Sticking With AIP (Or Healthy Eating in General)

The Autoimmune Protocol (AIP) is actually really tough. 

You’ve got the constant pull of fast food and conventional processed foods pretty much everywhere. The smell of doughnuts at the fair, the oozing blanket of cheese on a freshly-baked pizza… and you’re not supposed to have any of it. I’ve put together, from my own experience, some tips on how you can stick to the AIP – it’s supposed to be until your symptoms subside, so that might take a while – in the modern world. Feeling like you’re about to dive into that pile of warm choc chip cookies? Read this first… 

Meal Plans Are Your Friend
You know when you used to push your trolley around the supermarket, wondering what you were going to eat for the week’s meals and making it up as you go along? Yeah, those days are gone. You’ll need a steady supply of veggies (fresh or frozen) and some quality meats and fish. You’ll need to actually sit down and work out what you’ll be eating for each meal and then create a shopping list. Once you get into the hang of it, it’s quite stress-free, knowing what you’re eating each day and not having to think about it once it’s on your plan. 

Batch Cook and Prep Ahead
I am always seeing fellow AIP bloggers on Instagram sharing photos of their prepped veggies for the week. And I don’t do this as much as I should, because I can easily fit peeling, trimming and shredding 500g of Brussels Sprouts somewhere into my daily schedule. Kat, who writes at The Primordial Table often slices and shreds her veggies and then puts them in bowls, covered, in the fridge so she can just grab a handful and cook them when she’s hungry. Brilliant.

Don’t Run Out of Veggies (or Bacon)
Never run out of AIP compliant food, because then you’ll be tempted to eat something non AIP which might give you a flare-up and you’ll have to start it all again. Just keep some veggies in the fridge – on the last day before I have to go shopping again, I often have an emergency breakfast of some chopped up veggies stir-fried with some chopped up bacon. Or a salad with a tin of sardines. 

Love Your Leftovers
I eat leftovers so often I sometimes wonder when it was that I actually cooked the original meal it all came from. Save everything. A handful of cooked chicken, a piece of fish that no one could eat – a couple of pieces of broccoli… Chuck it into a salad or stir-fry it in a pan. There’s also soup. Eating leftovers is often instant (for me, usually straight from the fridge or fried for a few minutes to reheat), saves money and will keep you away from processed foods that are designed by manufacturers to be convenient but might not be the best thing for your health. 

Sugar (Yep, Even Maple Syrup) is Not Your Friend
One of the mistakes some people make when they start AIP is that they think: ‘Oh, on AIP honey and maple syrup are allowed – I can just eat that instead of sugar.’ But sugar is still sugar, and still has the same response, ultimately, in the body. You can eat AIP desserts in moderation, just don’t overdo it. A scoop of AIP-compliant coconut ice cream is more healthy than a conventional custard-filled, sprinkle-adorned iced doughnut. Just go easy. I wrote a post about AIP desserts and what role they have in a healing diet last year – go have a look.

Read The Labels
Read them. Read labels to make sure something is AIP compliant and doesn’t include any eliminated ingredients. And then also read labels when you’re in the supermarket debating with yourself whether to chuck that caramel chocolate bar in your basket. Looking at the list of ingredients (most I can’t even pronounce and don’t even know what they are) puts me off eating that food. It’ll make you think twice before cracking open the cookies in the middle of a sugar craving in those early days. 

Have AIP Compliant Snacks Handy
Carrot sticks, AIP flatbreads, cans of tuna or sardines – there are loads of AIP compliant snacks you can eat when you’re feeling a bit peckish. If, like me, you live in a house where the rest of the family eats conventional foods, having some crunchy veg to chew on, or some rich, creamy coconut yoghurt to eat with a banana will stop you reaching for something you don’t really want to eat. My ebook on AIP Paleo Snacks and Quick Lunches is available on the Kindle, if you’re looking for more AIP snack ideas. 

Remember Why You’re Doing It
Right. No one gets up one day and just says ‘I’m going to stop eating dairy, nuts, seeds, nightshades and gluten.’ We do it because we’re following a programme designed to calm down our immune system naturally so we can eventually see what makes our individual body attack itself and then we stop eating or doing that thing (or those things). Does ice cream always give you an upset tummy? Does coffee always give you headaches? Does sugar affect your skin? Once you get used to what your triggers are, you’ll be less inclined to eat them. I know that when I eat well, my digestion is fine, my IBS is non existent and my skin is clear and not itchy and I can wear black tops again. If I indulge in even one bowl of ice cream, I can kiss all that goodbye. And I’ve cheated and indulged that many times over the last year that I know it really will happen every time. So now I am more determined than ever to really look after myself. 

Need everyday AIP meal inspiration? Come follow me on Instagram @joromerofood and see what I’m eating. 

Do you have any tips for overcoming challenges when you’re on a healthy eating or elimination diet? What works for you? 

Uncle Ben’s Grains and Lamb

I don’t really eat too many grains any more – maybe a few oats from time to time, and some white rice. But Uncle Ben’s said that they wanted to send me something new that was coming out, and they did. 

They sent me some packets of rice mixed in with other grains like quinoa. 

Now, I eat paleo pretty much all of the time, because I’m trying to keep my over-excitable immune system happy. But my family don’t – they do eat healthily, don’t get me wrong – but they can eat grains and the odd conventional treat, too. I also know that there are some of you that like your grains, and this seemed like quite a handy thing for you to know about. I mean, it microwaves in a couple of minutes. 

That’s pretty handy.

The packs come in different varieties – this one was ‘5 whole grains’ and comes with wholegrain rice, red quinoa, millet, pearl barley and wild rice. It’s pretty mildly-flavoured and I thought that it would be best off made into something else rather than just microwaved and tipped out of the pack onto the plate. So I stir-fried it with some lamb. 

I basically fried lamb mince in a dry pan until browned and then added a chopped red onion, a chopped garlic cloves and some finely chopped kale that I had at the bottom of the fridge. I tipped in the ‘5 whole grains’ and stir-fried it all together and finished with a little swirl of avocado oil. They all gobbled it up and I wondered to myself if I could ever have otherwise been able to get my kids to eat these wholegrains. Probably not. 

The packs themselves, as the label proudly states, are free from artificial colours, flavourings and preservatives – but a quick read of the ingredients and they do contain soy sauce, red pepper, sunflower oil and spices to flavour it. Just in case any of you are watching those.

All in all, I think it’s a handy way, if you eat grains, to have them in the kitchen ready for a quick stir-fry like this one. I used to love Gwyneth Paltrow’s quinoa recipe with kale, spring onions and a fried egg on top and I can see it totally working with this, too.

Find more information on ‘rice and grains’ at the Uncle Ben’s website. 

Slow Cooker Beef Bone Broth

Bone broth. 

It’s totally trendy now, with cafés in the US serving it – I’m wondering when it’ll catch on over here, to be honest. 

But until then, I’m going to have to make my own, which isn’t really any big deal, because I make it in a slow cooker. 

Here’s how I do it. 

First, I get a pack of beef bones from grass-fed bullocks – I get them with my meat order from Well Hung Meat Co – but ask your butcher. Butchers often used to chuck in bones for free but since the paleo thing, they’re in quite high demand, so you’ll have to pay for them most likely. But they’re not that expensive. And you’ll have enough broth for a good few days. 

I roughly chop one onion and a carrot and chuck it into the base of the slow cooker and then I just add a couple of unpeeled cloves of garlic and a handful of fresh thyme sprigs. A good pinch of salt and then I drop in the bones. 

Next, I boil the kettle and pour about 500ml hot water over the bones and veggies and then replace the lid. It then gets left on the low setting. I usually do this before I go to bed and then wake up to the smell of freshly cooked broth. 

The next step is to strain it. 

I get a jug and balance a sieve over the top of it, and then ladle in the broth so that the sieve catches any bits of onion skin or garlic. See the fat there, starting to separate as the broth cools down? I usually skim most of that off because I find it easier to drink. Save it in a little pot and you can use it to cook with if you like (beef dripping makes INSANE oven chips. Just saying). 

I then cool the broth down quickly (usually by plunging the jug into a sink half-filled with cold water – don’t let the water trickle in over the top of the jug, though) and then cover and keep in the fridge. It will probably turn into jelly – this is good – and then spoon out a mugful and heat it up until it’s piping hot, when you want it, usually in the microwave (very un-caveman-like but handy). 

Yum. 

Paleo Takeout by Russ Crandall – Review

On this day, how lucky was I?

Just figuring out what to cook for dinner… *excited face* @thedomesticman #iamsoinlovewiththisbook

A photo posted by Jo Romero (@joromerofood) on Jul 14, 2015 at 9:08am PDT

Incredibly lucky.

I was asked if I wanted to review a copy of Paleo Takeout, the new recipe book by The Domestic Man, Russ Crandall. And I agreed, being a bit curious as to how exactly you would be able to recreate favourite takeaways on a paleo diet. And surely, the whole point of craving a takeaway is that it’s instant (well, enough time to ring up or order online and have it delivered to your door) and fuss-free. You don’t have to cook. The recipes would have to be, you know, pretty easy to make, to be successful.

Well, I can tell you that it totally is.

The book’s layout is modern, down to earth and it explains everything. There are sections on Chinese, Japanese, American and South East Asian foods. Each one comes with a photo and all the recipes are straightforward and easy to follow.

As I’ve mentioned before, although I eat paleo because it’s what seems to keep my psoriasis under control, my family eat mostly paleo but if they fancy a takeaway, they ring up and order one. It’s their chance to feel dirty and eat something trashy out of a plastic container. They sit there, tummies full, surrounded by little white, fluffy prawn cracker crumbs. They LOVE their takeaway. So, I thought – this would be a perfect time to test out the children (and the husband) on paleo and healthier takeout meals. Would they hit the spot? 

The first recipe I cooked from the book was the Chilli Fries. I left out the chillies, because no one in the family likes them – I’d created a beefy, tomato sauce with flavours of garlic, cumin and paprika. I ladled it over Russ’s perfect oven fries and took it to the table. They LOVED it.

And it didn’t stop there. The Vietnamese Pork Meatballs were bouncy and full-flavoured and took just a few minutes to grill. I served it with his fried rice and they gobbled all that up, too. The seasoning you pour over the rice at the end of cooking was really tasty. It’s what elevated the dish from the usual fried rice I make to something that tasted a LOT more like a takeaway.

Then I kept going. I made the kebab-style Gyro meat and served it with a Greek Salad for dinner one night, and ate the burger with the buns for lunch.

Check out those buns. 

Seriously.

So what’s next? I already have chicken in the fridge to make chicken with cashew nuts, pork for the Char Siu and the girls are pestering me for chilli fries again sometime soon. 

And if you have to avoid nuts, eggs or are on the AIP or Whole 30 diets, you can find a list of subs you can make, where possible, here. So you can totally enjoy these recipes, too.

The recipes, photos, writing and layout of this book is brilliant. But the best thing is that Russ has featured recipes here that you really do crave. They fit in the real, modern world. Burgers, noodles, curries, flatbreads and fried rice. I haven’t put this book on the bookshelf with the others – it’s propped up on the kitchen worktop behind my fruit bowl, just in case I need sudden inspiration for something to cook – or when everyone fancies a takeaway.

I realise I’ve written nothing but praise for this book, but it’s all truthful. It’s food my kids love, I love and it’s fun to make, too. Makes takeaway night a hell of a lot cheaper and healthier, and that suits me.

Oh, and don’t underestimate the sense of achievement you get from making paleo burger buns from scratch in just over 15 minutes. Brilliant.

Check out Paleo Takeout on Amazon now (affiliate link):

Pork Liver, Cider and Apricot Pate

I’ve really grown to love pâté, especially the home-made stuff. 

It’s good for you (in moderation) and it’s also really cheap to make. Much cheaper than buying it from the shops. And by making it yourself, you can play around with the flavours. 

This pâté is flavoured with the usual spices like mace, bay and thyme – but it also has chopped up dried apricot and it’s cooked in cider, for sweetness. It’s a kind of special occasion pâté – summery and fresh, but also perfect for Christmas, too. 

You can chop the apricot pieces much smaller, if you like (and if you have the patience), for a smoother texture. This recipe is also AIP-compliant. 

Pork Liver, Cider and Apricot Pâté
Makes about 10 servings

Ingredients

100ml cider
half a cup of dried apricots, chopped finely
4 rashers smoked, streaky bacon
just under a quarter cup of butter (if you’re on strict AIP use bacon fat or coconut oil)
quarter cup of coconut oil
1 small red onion
2 cloves garlic
couple of small sprigs of fresh thyme
2 bay leaves
a pinch of mace
330g pork liver

Method

First, chop up the dried apricots and plonk them into a small dish. Pour over the cider and put to one side. 

Next, heat up a dry frying pan and drop in the bacon. Fry until golden and until the fat has rendered down. Lift out the cooked bacon pieces and put to one side. Pour the bacon fat into a quarter cup measure. Top up the quarter cup measure with the butter (the bacon fat will add flavour here) and then pour all the fat back into the pan. 

Peel and chop the onion and garlic and fry gently for a few minutes until softened and aromatic. Strip the leaves from the thyme sprigs and add them into the pan, along with the bay leaves and mace. Fry for a few seconds and then chop up the liver and stir it into the pan. Chop up the bacon you reserved earlier and add that in, too.

Continue to cook the liver until it’s sealed and almost cooked to your liking. Because my children eat this pâté I always cook it so it’s just cooked all the way through. It results in a slightly coarser texture. In the last few minutes of cooking, pour in the apricot pieces and the cider they’re sitting in and turn up the heat. Remove the bay leaves and add the remaining quarter cup of coconut oil. Cook for another couple of minutes and then blend until smooth. I always like to blend coarsely, so there are still apricot pieces in the pâté. 

Scrape the mixture into a loaf tin lined with cling film and leave to cool. Once the pâté is cool, smooth down the cling film over the top and keep in the fridge for 1-2 days, when you can cut it into slices and individually freeze, ready to defrost for lunch, breakfast or a filling and nutritious snack.  

I received the pork liver and a contribution towards the cost of this recipe from Farmer’s Choice, an online butcher in the UK that specialises in free-range meat, game and also fish. Go check them out on their website. 

I’ve also entered this recipe into Phoenix Helix’s Recipe Roundtable, full of AIP compliant recipe inspiration… 

Tuna Nicoise Salad with Persian Cress and Mustard Lemon Dressing

You might remember Persian Cress from when I made that Strawberry, Chicken and Bacon Salad last year… 

Well, I’ve been trying it out again and this time I’ve made a lovely Tuna Niçoise style salad that I think you will all love. 

Persian Cress is quite delicate and has a much less peppery flavour than standard cress – its frilly leaves look pretty too. Look at this: 

 

What you do is grab a handful of Steve’s Leaves with Persian Cress and put it onto a plate. Flake over half a can of tuna and scatter over some black olives. Finally, hard-boil (but only just) a couple of free-range eggs, peel and halve them and add them to the plate. 

For the dressing, whisk together 1 tbsp Extra Virgin olive oil, the juice from half a lemon and a teaspoon of Dijon mustard. It will take some whisking to become properly mixed together. Add a pinch of salt and you’re done. Drizzle over the salad with a lemon wedge on the side just in case you need a bit more lemon juice as you eat. 

Beautiful. 

AIP King Prawn Curry – Guest Posting on The Paleo Mom

Because I talk to readers and AIP-ers on Facebook groups, Twitter and Instagram, I know that one of the things you can crave quite a lot on the autoimmune protocol is CURRY.

I’ve pretty much got the AIP Thai Curry down – we cook it quite often and it’s one of our favourite dinners. But Indian food is a little bit more tricky. 

Before I was AIP I cooked my curries from scratch and relied on shelves full of spices, chillies, tomatoes, yoghurt and cream. Obviously then you go AIP and take out most of those (seed and nightshade) spices and black pepper – and all the dairy as well and you can get a bit stuck. So I’ve kind of made it my mission over the last few months to create curries that are fully AIP compliant and that will still satisfy that Friday night craving. 

 

And when I was contacted my The Paleo Mom to write a guest post, I knew it had to be this one. I’d cooked lamb, mutton, goat and chicken curries – but I’d been playing with a zestier, more fragrant version for prawns. I loved it. Get the recipe – and the full post for this AIP-Compliant King Prawn Curry, over at The Paleo Mom. 

What curry dishes do you miss mostly on AIP? What would you like to see me make AIP-compliant?

Broccoli Soup with Prosciutto Crisps

I can’t get my kids to eat everything I make them. 

Paleo stir fried rice (using cauliflower rice) was a bit of a failure. they just weren’t buying it. 

As was no-pasta lasagne using courgette strips. They like courgette carbonara though, but my daughter said she still liked the ‘actual’ pasta better.

But broccoli soup. 

For some reason they love broccoli soup. They’re happy because it’s green and tasty, and I’m happy because I know they’re getting some veggies in. And the salty crispness of prosciutto crisps works really well with the green, velvety soup. They love it. I hope you love it, too. 

Broccoli Soup with Prosciutto Crisps
Serves 3-4 
Ingredients
1 tsp cooking fat (I use flavourless coconut oil or avocado oil)
4 slices Prosciutto ham (one per person)
1 white onion, peeled and roughly chopped
2 cloves garlic, peeled and roughly chopped
1 large head of broccoli, washed and trimmed
500ml chicken broth or stock
pinch of salt if needed

Method
Melt a little of the fat in a small frying pan and lay out the slices of Prosciutto. Fry them, letting them sizzle for a bit, and then turn them over – cook them for about 3-4 minutes in total until they start to turn crisp. Take them out and leave to one side, on a plate. 

Melt the rest of the fat in a saucepan and fry the onion and garlic until just turning translucent and soft. Roughly chop up the broccoli and then add this to the pan, and stir fry for another 2 minutes or so. Pour in the chicken broth and leave to simmer for about 10 minutes, until the broccoli is soft. Once it’s all softened and cooked through, blend until smooth. 

Taste, and add a pinch of salt if you think it needs it – and serve with the now cooled and crisp Prosciutto on the side. 

By the way, if you’re looking for a blender for creamy, smooth soups – here’s the one I use – it comes with attachments like a whisk, chopping blade and container, masher and as well as the usual stick blender attachment, you get an extra big one for using in saucepans for soups like this one. Click below for more details (affiliate link). 

Riverford Organic Recipe Boxes

So I was chatting with Riverford Organic about something, when they piped up and said “by the way, have we sent you one of our recipe boxes to try out?”.

Recipe box? Nope. No, I hadn’t. 

And so they sent me one. 

It’s a really great idea. 

What you do is go online and order a preferred choice of recipe box – they change every week depending on what’s available – and then a box is delivered to your home filled with everything (and I mean everything) you need to cook three meals. Actually, you need to use your own salt and pepper and olive oil but come on. It’s practically everything. 

I opted for the ‘quick’ box – three dinners for two that you can have on the table in around 30 minutes or less. The recipes were developed by Riverford chef Bob Andrews and they’re full of veggies and meat so they actually feel really healthy and good for you. 

The first thing I need to tell you about is the BOX. When I flipped it open, I found compartments inside, with veggies, seasonings and packets galore. There was even a tiny bottle of balsamic vinegar with just the right amount I needed for making the brown butter. The compartments are labelled with the numbers of the different meals, so you know what you need to get out for each dinner. The meat and cold stuff is packed in a cool-bag that you just unpack and stick in the fridge. 

Riverford’s Gnocchi with Purple Sprouting Broccoli, Brown Butter and Pine Nuts

 

When I look back to when I went out at work from 7am until 7pm this would have been really useful for me. I usually would grab a ready meal of some sort on the way home to share between me and my husband. Not very nutritious or veggie-rich. But this is a great alternative and dinner was definitely on the table within half an hour. 

Riverford’s Steak with Roasted Vegetables and Garlic Mayonnaise

 

The only thing I would say is that the boxes don’t cater too well for allergies or special diets (other than vegetarian) – the previous week’s box to this one was actually gluten-free but this week’s wasn’t (on account of the gnocchi – the children and hubster schnaffled up those). But you could always have a look at what’s on offer for the next few weeks. At least you can plan that way. 

The recipes were easy to follow (they’re printed on recipe cards), and obviously we had everything we needed to make them. They were also utterly delicious. We all agreed that the dinners we were sharing (not really between the two of us – my children crowded round for a taste, too) were proper restaurant standard. They were fancy enough that they didn’t feel like everyday dinners but they were really easy to prepare and make. And of course all the measuring’s already done for you. 

Riverford’s Pulled Ham Hock with Speckled Brown Lentils and Remoulade

 

Priced at £39.95, I would say the box was fair value as you’re getting good quality, seasonal and organic food for three meals. And the portions were a good size, too. There are other options: there’s a vegetarian box (£33) and an original box (£39.95) that each have different recipes. Of course, it would probably be cheaper for you to go out and buy ingredients for three meals down the shops but Riverford have dealt with your meal planning, shopping, measuring, weighing and brought it all to your door – and all you have to do is cook it. 

For more details, check out the Riverford Organic website. 

Have you ever tried a recipe box? Good experience? How did you get on with it? 

25 Recipes For an AIP Compliant and Paleo Afternoon Tea

So. Get out your best china and invite your friends around because here are 25 recipes for a super tea party. Whether you just want to bake something special to go with a cuppa, or if you’re hosting a cake sale or birthday party, you’ll have tons to choose from here. 

All 25 recipes are AIP-compliant and paleo which means they’re also free of eggs, gluten, nuts, nightshades, refined sugar and dairy. Genius, right? 

Tell you what. 

You sit back and have a look at this, and I’ll put the kettle on…

Drinks: 

Pomegranate Fizz – Comfort Bites

Raspberry Green Tea Lemonade – Salixisme
Strawberry and Mint Refresher – Salixisme
Pomegranate Fizz – Comfort Bites

Pies and Tarts:

Strawberry and Pomegranate Pie – Don’t Eat the Spatula

Strawberry and Pomegranate Pie – Don’t Eat The Spatula
Lemon Tart – Healing Family Eats

Cookies: 

Banana Bread Cookies – Beyond the Bite

AIP Ginger Sandwich Cookies with Lemon Cream – Grazed and Enthused
Paleo Ginger Snaps – Gutsy By Nature
AIP Crispy Cinnamon Thin Cookies – A Squirrel in the Kitchen
AIP Strawberry Shortcake – Gutsy By Nature
No Bake Coconut Macaroons with Chocolate Ganache – Squirrel in the Kitchen
AIP Shortbread – The Paleo Partridge
Grain Free Shortbread Cookies – The Bacon Mum
Molasses Cookies – The Paleo Partridge
Maple Polvoron – Provincial Paleo
Birthday Coconut Macaroons – Sweet Treats Baking
Apricot Noatmeal Cookies – Healing Family Eats
Banana Bread Cookies – Beyond the Bite

Scones, Muffins and Cakes:

Banana Cinnamon Tea Cake – Healing Family Eats

Paleo Strawberry Snack Cake – Beyond the Bite
Banana Cinnamon Tea Cake – Healing Family Eats
Lavender Scones – Whole Life Full Soul
Rosemary Roasted Butternut Cake – Healing Family Eats
Blueberry Streusel Coffee Cake Muffins – Beyond the Bite 
Carrot Cake – The Paleo Partridge

Sweets and Puddings:

Choco Bananacado Mousse – Salixisme

Choco Bananacado Mousse – Salixisme
Turkish Delight – The Paleo Partridge


Still need some inspiration? Check out Whole Life Full Soul’s post on a special Downton Abbey-themed party… 

Fancy trying any of these?

Some products that might be useful for your AIP and Paleo baking (affiliate links):

Shakshuka

So there I was, shuffling about the house after the school run after just four hours of sleep. 

I know. It’s terrible. 

I felt groggy and tired. I had a ‘To Do’ list that covered two sheets of A4 paper. And I knew that only one thing was going to make me feel better. 

Shakshuka. 

This is really a lifesaver. I don’t know if it’s the eggs, which give you all sorts of vitamins and other good things to get you going. Or if it’s the garlic, which give a mellow ‘hum’ to the whole thing. Or the rich tomatoes. Whatever it is, it just works. 

You’ll only need four ingredients (not including salt or oil) to make this Shakshuka, and you’re likely to have them knocking about the kitchen on any given day. Which is just as well, because I was in no mood to go shopping for anything else. 

Serves one, eaten out of the frying pan you cooked it in. 

Quick note:
This recipe is suitable for paleo, primal, gluten-free, grain-free and nut-free diets. If you’re following the autoimmune protocol (AIP) then it’s good for you too, only if you’ve successfully reintroduced nightshades and eggs. If you’ve introduced nightshades and egg yolks, but not the whites, then I see no reason why you couldn’t just drop a couple of egg yolks into the simmering tomatoes instead of the whole eggs. And I don’t normally eat tomatoes, as I find it can aggravate my psoriasis, but somehow I can eat the odd cooked, tinned ones with no problem. I know, it’s weird. 

Shakshuka
Serves 1
Ingredients
1 tbsp mild, unflavoured coconut oil, or your choice of fat/oil
1 large garlic clove, peeled and roughly chopped
1 x 400g can plum tomatoes
pinch of salt
2 free-range eggs (I love Clarence Court’s Burford Brown eggs – they have richer, oily yolks)
1 tbsp fresh parsley, chopped finely

Method
First, melt the oil or fat in a small saucepan – the size you’d normally fry just a couple of eggs. Add the garlic and stirfry for just a few seconds until it turns soft and aromatic. Pour in the tin of tomatoes, breaking them up as you go. Add a pinch of salt and bring it to a gentle simmer. 

Once it’s simmering gently, crack in the eggs and leave to cook, without stirring, for another 3 minutes or so, until you can see that the white of the egg is starting to set. Quickly turn off the heat and then slide the pan under a medium-hot grill, to finish cooking the eggs. Keep an eye on the eggs, and once they’re set on the top but still have jiggly soft yolks underneath, sprinkle with the fresh parsley and take to the table, eating it on a trivet or wooden board. 

Beef and Rice Breakfast Bowl

You know what my ten-year old’s favourite breakfast is?

Nope, not Cheerios.

Or Coco Pops.

Or toast.

It’s this.

Beef mince, fried and then stirred together with greens, cooked white rice, garlic and onions. Oh and a mugful of broth poured in for it to get all juicy. 

She loves it.

It might look a bit of a faff to put together first thing in the morning, but it isn’t. I promise. If I can do it, bleary-eyed and puffy at seven in the morning then you can, too. And it’ll set you up for the day nicely. But be warned, lovely readers: I once made this for her without the rice and the broth and got a RIGHT ticking off. And incidentally, this is great for breakfast but it’s also perfect for those days when you need a bit of extra comfort – something warm and healing that you can sip with the spoon from a big bowl. 

I hope you love it as much as we do. 

Beef and Rice Breakfast Bowl
Serves 4
Ingredients
400g beef mince
1 large leek, trimmed and washed thoroughly and sliced
1 onion, peeled and roughly chopped
half a cup of white Basmati rice
400ml beef bone broth or stock
2-3 handfuls of raw spinach
salt, to taste

Method
First, fry the beef mince until it’s browned, breaking it up in the pan once it’s done. Once it’s pretty much cooked through and browned all over, add the chopped onion and the leek. Stir everything together and then turn don the heat so the vegetables soften. 

Next, cook the rice in a large pan of boiling water until cooked through and tender – about 10-15 minutes. Drain. 

Tip the drained rice into the pan with the beef and the veggies and stir to combine thoroughly. Pour in the stock and then stir in the spinach and allow it to wilt in the pan. Season to taste with salt and serve straight away.