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October 25, 2022 | | Nutrition

November | Recipes to Inspire Seasonal Eating

Spinach & Nutmeg Baked Eggs

PREP TIME 20 minutes | COOK TIME 20-30 minutes | SERVES 4

NUTRITION 235 Calories | 16 g Fat | 7 g Carbs | 14 g Protein

● 1 tablespoon olive oil, for brushing
● 1 tablespoon olive oil, for frying
● 4 shallots, finely chopped
● 3 garlic cloves, sliced
● 3 1⁄2 cups baby spinach
● 8 eggs
● 1⁄2 teaspoon ground nutmeg
● Salt and pepper optional

1. Preheat the oven to 350°. Lightly brush the insides of four 1- cup ramekins with olive oil.
2. Heat the olive oil in a skillet. When hot, add the shallots and garlic and saute over medium heat for 3-4 minutes, or until soft. Add the baby spinach and stir for 2-3 minutes, or until just wilted. Season with salt and pepper, if using.
3. Spoon the spinach mixture into the bottom of the prepared ramekins and crack 2 eggs into each. Sprinkle with the nutmeg and place the ramekins into a roasting pan. Fill the roasting pan with boiling water until the water reaches halfway up the sides of the ramekins – this creates a steamy environment for the eggs so they don’t dry out.
4. Carefully transfer the roasting pan to the preheated oven for 15-20 minutes. Let the ramekins cool slightly, then serve.

Quinoa, Squash, & Pine Nut Salad

PREP TIME 20 minutes | COOK TIME 30 minutes | SERVES 2

NUTRITION 421 Calories | 24 g Fat | 40 g Carbs | 11 g Protein

● 1⁄2 cup white quinoa, rinsed
● 1 1⁄2 cups cold water
● 1 1⁄2 cups peeled and seeded acorn squash, butternut squash, or pumpkin chunks
● 2 tablespoons olive oil
● Pinch of cayenne pepper
● 2 tablespoons pine nuts
● 1⁄4 cup coarsely chopped, fresh flat leaf parsley
● 3⁄4 cup baby spinach
● Juice of 1⁄4 lemon, plus lemon wedges for serving
● Salt and pepper optional

1. Preheat the oven to 350°. Put the quinoa in a saucepan. Add water, bring to a boil, then cover and simmer on low heat for 10 minutes. Remove from heat but leave the pan covered for an additional 7 minutes then fluff with a fork.
2. Meanwhile, put the quash and 1 tablespoon of oil in a large roasting pan, sprinkle with the cayenne and a pinch of salt, if using, and toss well. Roast for 25 minutes or until crisp on the edges and tender. Transfer to a large bowl.
3. Toast the pine nuts in a large skillet over high heat, until they are light brown, then transfer to the bowl. Gently mix in the quinoa, parsley and spinach, then season with salt and pepper, if using.
4. Divide the salad between two plates, drizzle with the remaining oil and the lemon juice and serve with lemon wedges.

Tangy Turkey Meatballs with Edamame

PREP TIME 20 minutes | COOK TIME 30 minutes |SERVES 4

NUTRITION 546 Calories | 11 g Fat | 62 g Carbs | 49 g Protein

● 1 1⁄4 cup short grain brown rice
● 1 small onion, coarsely chopped
● 1 slice of whole wheat bread, torn into small pieces
● 2 garlic cloves, thinly sliced or mined
● 1 lb ground turkey breast
● Finely grated zest of 1 lemon
● 1 tablespoon olive oil
● 1 1⁄2 cups chicken stock
● 1 cup frozen edamame
● 3⁄4 cup peas
● 2 egg yolks
● 1⁄4 cup coarsely chopped fresh mint

1. Cook the rice according to package directions. Meanwhile, put the onion, bread and garlic in a food processor and process until finely chopped. Add the turkey and lemon zest and process again briefly until mixed.
2. Spoon the mixture into 20 mounds, then shape into balls with wet hands. Heat the oil in a large skillet over medium heat. Add the meatballs in a single layer and cook for 15 minutes, or until evenly browned, turning from time to time.
3. Add the stock, cover and cook for 5 minutes. Add the edamame and peas, replace the lid and cook for 5 minutes or until the meatballs are cooked through. Remove from heat and spoon into a bowl.
4. Meanwhile, whisk the egg whites together in a large bowl and gradually add in the stock mixture until smooth and return to the pan. Place over low heat and cook, stirring all the time for 3-4 minutes, or until thickened. If the heat is too high, yolks will scrabble.
5. Stir in the herbs. Spoon rice into shallow bowls, top with the meatballs and sauce, and serve immediately.


Chocolate, Cinnamon & Vanilla Custard

PREP TIME 20 minutes | COOK TIME 50 minutes + 5 hours to chill | SERVES 6 dessert cups

NUTRITION 343 Calories | 19 g Fat | 32 g Carbs | 11 g Protein

● 2 cups low fat milk
● 7 oz semi-sweet chocolate, broken into pieces, plus 1 TBSP semi-sweet chocolate, finely grated to decorate
● 1 teaspoon vanilla extract
● 1⁄4 teaspoon ground cinnamon
● 1⁄4 cup honey
● 2 eggs, plus 2 egg yolks
● 1⁄3 cup fat-free plain Greek yogurt, to decorate

1. Preheat the oven to 300°. Pour the milk into a heavy saucepan, bring just to a boil, then remove from the heat and stir in the chocolate pieces, vanilla, cinnamon and 3 tablespoons of honey. Set aside for 5 minutes, or until the chocolate has melted. Stir until the milk is a dark chocolate color.
2. Put the eggs and egg yolks into a large bowl and beat lightly with a fork. Gradually pour in the warm chocolate milk beating all the time with a wooden spoon, until smooth. Strain back into the saucepan with a strainer.
3. Put six 3⁄4 cup ramekin cups into a roasting pan. Fill the cups with the chocolate mixture, then pour hot water into the roasting pan to reach halfway up the cups. Cover the cups with aluminum foil, then bake for 40-45 minutes, or until the custards are just set, with a slight wobble in the center. Using oven mitts, lift the cups out of the roasting pan and let cool, then cover with plastic wrap and chill in the fridge for 4-5 hours.
4. Place the cups on a single serving plate, remove the plastic wrap, and top each with a spoonful of yogurt, a drizzle of the remaining honey, and a little grated chocolate.