The Full Healthy
(Serves 2)
“I'm a big fan of a healthy fry-up and I often mix up the ingredients, from vegetarian sausages to smoked salmon or tofu, so you can adapt this to suit all tastes,” nutritionist and author, Rhiannon Lambertsays.
“Broccoli contains many nutrients, including fibre, vitamins C and K, iron and potassium. It also contains more protein than most other vegetables so it’s good to include wherever possible!”
Ingredients
olive oil, for frying
80g tenderstem broccoli
pinch of chilli flakes
100g spinach
1 lemon, quartered
220g firm tofu, drained, patted dry with kitchen paper and crumbled (or use 120g smoked salmon)
160g halloumi, cut into 0.5cm thick slices
pinch of ground turmeric
pinch of paprika
1 slice of rye bread per person (optional)
salt and black pepper
Method
Heat 2 tablespoons of olive oil in a wok or a large frying pan over a medium-high heat.
Add the broccoli and fry for 2–3 minutes, or until starting to soften, then stir in the chilli flakes.
Next add the spinach, the juice from 1 lemon quarter and a pinch of salt to the pan and cook for 1-2 minutes until the spinach has wilted and the broccoli is tender.
Move the veg to one side of the pan to make way for the tofu. (If you are using smoked salmon instead of tofu, skip the following step.)
Add a dash more olive oil to the pan and add the tofu with a pinch of salt and the turmeric. Cook, stirr
ing, until lightly golden, which should take 3-4 minutes.
Meanwhile, in a small non-stick frying or griddle pan, warm a tablespoon of olive oil over a medium heat.
Add the halloumi to the pan, sprinkle over the paprika and cook for 1-2 minutes on each side, or until browned.
Meanwhile, toast the rye bread, if using.
Divide the cooked vegetables between two plates.
Add the sliced smoked salmon, if using, and the fried halloumi slices.
Season with a further sprinkle of chilli flakes and some black pepper and serve each plate with a wedge of lemon.
Re-Nourish: A Simple Way to Eat Well by Rhiannon Lambert is available for purchase on Loot for R366.
The Independent