Flesh / Protein

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Nirvana’s Omelette

  • 3 free range eggs
  • Splash of water
  • Coconut oil
  • Fresh or dried herbs
  • Salt & pepper to taste
  • Fresh vegetables of your choice, cubed or grated eg. Zucchini, Tomato, Beetroot, Spinach, Silver-beet
  • Goats Cheese

Chop, diced and grated your favourite vegetables

Pre heat a 15 cm pan with 1 Tbsp. Coconut Oil.

Break the eggs carefully into a bowl and season with salt and freshly milled pepper. Blend the egg yolks and whites with a large fork – the number one rule is not to over-mix – no beating or whisking. At this stage you could add some snipped fresh or dried herbs plus a splash of water.

The size of the pan is vital: too small and the omelette will be thick, spongy and difficult to fold, too large and the eggs will spread out like a thin pancake and become dry and tough. For a 3 egg omelette, the base should measure 6 inches (15 cm) in diameter. Place the pan on the heat and let it get quite hot, add coconut oil and as soon as it melts swirl it round, tilting the pan so that the base and the sides get coated.

Pour the eggs into the pan, tilting it to and fro to spread the eggs evenly over the base

After this time a bubbly frill will appear round the edge. Now you can tilt the pan to 45 degrees and, using a tablespoon, draw the edge of the omelette into the centre. The liquid egg will flow into the space, filling it. Now tip the pan the other way and do the same thing. Keep tilting it backwards and forwards, pulling the edges so that the egg can travel into the space left – all this will only take half a minute.

Soon there will be just a small amount of liquid left, just on the surface, so now is the time to start adding you choosen vegetables to half the omelette and start folding. Tilt the pan again and flip one side of the omelette over the vegetables. Lower heat and put a lid on for 1 -2 minutes.

Take the pan to a warm plate and the last fold will be when you tip the omelette on to the plate. Remember, an omelette will go on cooking even on the plate, so serve it immediately. For this reason it is important to have some liquid egg left before you start folding, but if you have left too much, leave it to set on the plate before eating. The perfect omelette is one just tinged with gold on the surface and very soft and squidgy on the inside.

Serve with Salad, Enjoy!

Kitchen Sink Frittata

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  • 2- 3 eggs, lightly beaten
  • 2 cups chopped vegetables or fresh green (raw, steamed or cooked)
  • 1 – 2 Tbsp. fresh chopped herbs (basil, parsley, mint, coriander, dill, oregano, thyme etc.)
  • 2 – 3 oz. goat feta

To make a quick frittata, whip up the eggs and add them to the vegetables. Add the fresh herbs and grated cheese to boost flavour.  Throw it all in a pan with metal handles, cover and let it cook over medium heat on the stove top for about 5 minutes.  Then stick it under grill to finish until eggs are set, not runny (5 – 7 minutes).

Natalia Rose – The Fresh Energy Cookbook

Serves 2 – 4

Mexican Egg Omelette

Lazy Sunday Meal, start with raw vegetable platter or salad

  • 2 ripe tomatoes
  • ½ red onion
  • 4 cloves garlic, whole & unpeeled
  • 1 green chilli or chilli flakes
  • Salt & pepper to taste
  • Pinch of cumin
  • Pinch of oregano
  • Pinch of Stevia (if sweetness is needed)
  • 4 eggs, lightly beaten
  • Coriander to garnish

Lightly char whole tomatoes, onions (sliced), garlic and chilli in pan or under grill. Remove and let cool.

Once cooled cut tomatoes into pieces and blend in food processor with their charred skin left on.

Peel chilli and remove stalk and seeds, then peel and chop. Also remove skin from garlic, then peel and chop. Chop onions and add chilli, garlic and onion to tomato puree.

Season tomato puree with cumin, oregano, salt, pepper and stevia if needed.

Heat small fry-pan with a knob of butter, add a ladleful of lightly beaten egg to make thin omelette, repeat until all egg mixture is finished (4-5 omelettes). Stack them on a plate as they are cooked and slice into stripes.

Bring sauce to boil in saucepan, adjust seasoning if needed. Add strip omelette and warm through, garnish with coriander and serve at once!

Hungry – Girl Omelette – Natalia Rose Makes 1 serving

  • 4 eggs
  • 1 cup vegetables, your choice
  • ¼ cup chopped onions
  • ½ cup chopped mushrooms
  • 1 tsp butter
  • Goats cheese

Whisk the eggs in a large bowl. Add vegetable.

Melt the butter in a skillet over medium heat. Add the vegetable mixture and cook until the eggs become semi firm.

Layer the cheese slices onto the omelette. Fold and continue to cook until lightly browned on both side and the egg is no longer runny.

Enjoy with lots of fresh baby greens – any low starch vegetables will combine perfectly with this dish.

Salmon or Trout with Zucchini Salad

Flesh meal with salad for two!

  • 1 tsp. ground coriander
  • 1 tsp. cumin
  • ½ tsp. paprika
  • sea salt
  • 2 salmon or trout fillets
  • butter
  • Mixed salad leaves, to serve
  • Lemon wedges, to serve

Combine coriander, cumin, paprika and sea salt in a bowl. Rub over fish. Place fish in a glass dish, cover and place in the fridge for 30 minutes to develop the flavours.

Heat butter in a frying pan over medium-high heat. Place salmon or trout into pan and cover with lid. Cook to your liking.

Spoon zucchini salad (recipe in Salad section) on plates. Top with salmon or trout and drizzle with dressing. Serve with mixed salad leaves and lemon wedges.

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Monk Fish

  • sea salt
  • zest lemon and juice
  • fresh rosemary, leaves picked
  • monk fish fillets
  • butter

In a pestle and mortar mash salt with the lemon zest and rosemary and rub this all over the fish fillets. Put the fillets in a dish in the fridge and let them sit there for an hour.

If you’re roasting your monk fish, preheat your oven to 220°C just before the fish comes out of the fridge. Pat the fish dry with some kitchen paper.

To roast the monkfish, heat a large ovenproof frying pan, add butter and fry the fillets in the pan for 2 minutes. Then turn them over and put the pan in your preheated oven for 6 to 8 minutes, depending on the thickness of the fillets.

To grill, place fillets on a hot griddle pan and cook for about 3 minutes on each side, depending on the thickness.  Serve and add lemon juice.

Monk Fish and Chilli Coriander Sauce

  • Monk fish
  • ½ onion, sliced into rings
  • ½ large red chilli, seeds removed, chopped
  • 2 chopped tomatoes
  • 2 large plum tomatoes, sliced
  • handfuls shredded spinach
  • handfuls chopped coriander

Heat some butter in a pan, toss in the onions and cook until soft. Add the tomatoes and leave to cook on a low heat.

Season the fish with salt and heat some butter in a sauté pan. When the butter is hot, add the fish and sear for 2-3 minutes on each side. While the monkfish is cooking, finish the tomato sauce.

Add the chilli to the tomato sauce and then the spinach. Once it has wilted, add some of the coriander, reserving a little for garnish. Remove from the heat.

To serve, slice the monkfish and place on top of the tomato sauce. Finish with a scattering of coriander.

Lemon Marinated Blue Cod

  • 4 Blue Cod Fillets


  • 3 Tbsp. lemon juice
  • 1 clove garlic crushed
  • Stevia to taste (raw honey when finished cleansing)
  • 1 tsp. finely chopped ginger or powdered ginger
  • 1 Tbsp. olive oil
  • 1 tsp. celtic salt

Combine the ingredients to make the marinade and mix thoroughly. Pour the marinade over fillets and marinate in refrigerator for 1 hour, turning once. Grill in a hot pan, 2-4 minutes each side.