Make eating whole foods a way of life - national nutrition week 2019

Whole foods are any foods that are minimally processed, with no parts added or subtracted. For example, an egg that has been cooked is still a whole food, but wheat that has been refined and the bran removed, is no longer whole. Making whole foods a part of your lifestyle means eating real, natural, unprocessed foods. This includes fresh vegetables, nuts, seeds, whole grains, fresh meat, milk and eggs.

Here are three recipes for a whole day of whole food: 

Breakfast: Baked eggs with peas and sun dried tomatoes 
Lunch: One pan lentils, veg and pork
Supper: Couscous with pan fried veg, pumpkin seeds and honey balsamic drizzle

(Click on photos to view full size)

Baked eggs with peas and sun dried tomatoes
Serves 3

• Drizzle of olive oil
• 12tbs frozen peas
• 6tbs sun dried tomatoes (chopped)
• 6 eggs

Drizzle a little bit of olive oil into every hole of a muffin pan. Spoon in 2 tablespoons of peas and 1 tablespoon of sundries tomatoes and crack an egg into every hole. Bake at 180 for 20min (or 5 min more if you prefer a set yolk like me).

One pan lentils,
veg and pork
Serves 2 

• olive oil for cooking
• 1/2c lentils
• 1c corn kernels
• 1 red onion (chopped)
• 1 handful cherry tomatoes
• 2 garlic cloves (chopped)
• 1 bunch of swiss chard 
• 1 pork chop or 2 pork belly rashers (cut into strips)
• Cajun spice

Boil lentils until soft. Put all other ingredients into a pan and sautee until cooked. Add lentils and cajun spice to taste. 

​Couscous with panfried veg and honey balsamic drizzle
serves 2

• Small punnet baby brinjals (cut and prepped)
• Smallish head of broccoli (cut into florets)
• 3 brown mushrooms (cut into strips)
• Half cup couscous
• Handful of pumpkin seeds
• Olive oil for cooking
• 2tbs of balsamic vinegar
• 1/2 tbs honey
• 1/2 tsp wholegrain mustard

Cook couscous according to package instructions. Pan roast pumpkin seeds in a tsp of olive oil until they start popping, set aside. Pan fry veggies (separately is easier, but can be done in one pan if in a rush). Put couscous on a platter with veggies on top, sprinkle over pumpkin seeds. Mix balsamic vinegar, honey and whole grain mustard well, drizzle over the top.