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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


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. 

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