Nageze

As the days start to shorten and the cold starts to set in with the changing of seasons, this healthy hearty family dish is paired well with beautiful warm cous cous or salad.

 

Capsicum – contains high levels of vitamin C, lycopene and antioxidants which helps to boost our immune system. The presence of phytochemical compounds in capsicum produces an anti-inflammatory response to help relieve joint pain and improve osteoarthritis management.  

 

Baby Spinach – is rich in nutrient and contains high amounts of vitamins A, C and K, as we well iron, folate, calcium and potassium. Spinach is also known as an anti-inflammatory superfood. It has flavonoids that work as antioxidants to help reduce inflammation of the joints. Studies have shown eating green leafy vegetables, like spinach, may help reduce the risk of certain cancers.  

 

Parsley – is a nutrition powerhouse and contains many vitamins and minerals. The high concentration of vitamin C in parsley helps boost our immune system and acts as a powerful antioxidant. It also provides an excellent source of flavonoids to help soothe inflammation and reduce the risk of arthritis 

 

 

serves 4 I prep = 10 minutes I cooking = 50 minutes  

 

Ingredients:  

  • 1 tablespoon Extra-Virgin Olive Oil  
  • 500g sweet potatopeeled and chopped into chunks  
  • 1 medium red capsicum, seeds removed, sliced thinly (anti-inflammatory ingredients 1) 
  • 8 medium eggs, lightly whisked  
  • 1 cup mushroom, sliced  
  • 1 cup baby spinach (anti-inflammatory ingredients 2) 
  • 100g ricotta cheese 
  • 40g cheddar cheese 
  • ¼ cup fresh flat-leaf parsley, chopped (anti-inflammatory ingredients 3) 
  • salt and cracked pepper  

 

Method:   

  1. Preheat oven to 180°C (fan-forced)Place sweet potato, capsicum and sliced mushrooms on a baking tray lined with non-stick baking paper. Drizzle with olive and bake for 20 – 25 minutes, until vegetables are tender.  
  2. In a large bowl, whisk eggs, and ricotta cheese together.  
  3. Arranged roasted sweet potato, capsicum, mushrooms and baby spinach in a lined 20cm round cake pan.  
  4. Pour egg mixture over the top. Season with salt and pepper. Sprinkle cheese and chopped parsley over the top. Bake for 30 - 40 minutes or until cooked through. Serve with side salad.  

 

Nutritional Information  

Per Serve  

Energy  

1598 kJ (380 cal 

Total Fat  

20 

Saturated Fat  

8g 

Carbohydrate  

30g 

Sugar  

7g 

Fibre  

5g 

Sodium  

309mg 

Protein  

21 

 

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