As you can tell we love vegetable-rich egg dishes at the weekend for breakfast or brunch. We love food and eating and so our philosophy is that healthy food should be primarily delicious, filling and act as vehicle to ‘fuel’ our body with appropriate ingredients (including elements which have demonstrated specific association with cardiovascular protection and risk factor reduction). Remember a healthy diet is not about restriction but insuring you eat good foods to optimise your metabolism and displace or avoid bad stuff. We also value the concept of balance —if we were totally evangelical we would tell you to eat porridge everyday for breakfast but we understand that this is not sustainable or enjoyable. Long-term success is built around variation and satisfaction — this is the only way to achieve a consistent and sustainable healthy lifestyle.
Frozen peas are amazing both in terms of taste, convenience and cardiovascular health. Specifically they are very high in fibre (one of the highest fibre containing vegetables) with around 5 g of fibre for a handful serving. You may find this surprising. 50% is soluble fibre which forms a gel in your stomach slowing the digestion of your meal and the slow release of sugars into your blood stream. This is associated with feeling fuller, (particularly if your drink a large glass of water with your meal), reducing peaks in blood sugar and improving cholesterol profiles.
You can make the fritter mix the night before and allow the flavours to mature overnight but if you want to make it just before cooking that’s also no problem. If you make extra just keep in the fridge and eat for another breakfast or lunch. You can also add prawns or salmon (pulsed in a food processor) to the mix for a protein, omega-3 rich meal (salmon better than prawns for cardiovascular health) or substitute the eggs for a piece of salmon for a super-healthy, light but filling lunch.
This breakfast was originally inspired from Pizza East in London and the recipe has been refined and developed including with reference to a recipe by the chef Yotam Ottolenghi who is excellent if you want further inspiration for healthy, vegetable-rich Mediterranean-style dishes.