The sun is finally starting to shine and there’s nothing that screams summer like the delicious Italian combination of Tomato, Basil and Olive Oil.
As part of my most recent detox programme, I’ve been helping my community discover nutritionally dense, energy-boosting, delicious meals that leave you feeling great!
So, get hold of some plump, red, in-season tomatoes, and fragrant basil and follow this recipe to make a perfectly light meal that’s packed with antioxidants, protein, healthy fats and great for breakfast, lunch, or dinner! It’s an all-rounder!
This recipe takes about 10 minutes to prepare and cook if you’re using already-cooked quinoa. Quinoa is super easy to prepare and is great to keep in the fridge:
The Quickest way to cook it is as follows:
- Simply use a 1.5:1 ratio of just-boiled water to grains
- For example 1.5 cups of just-boiled water to 1 cup of quinoa
- Place both in a small pot, add some salt
- Bring to the boil, cover and reduce the heat to simmer (4/10)
- Simmer for 15 mins then remove from heat
- Fluff the quinoa with a fork and let it cool down
- Place in a tupperware and store in the fridge for up to 6 days until you need it!
Why is this recipe so great?
Apart from tasting delicious, this recipe is jam-packed full of all the good things that our body loves – healthy protein, fats, grains, vitamins, minerals and antioxidants! So, let’s look at each ingredient in detail to learn more about which foods give us which nutritional benefits:
Extra Virgin Olive Oil
Olive oil is a healthy oil to use in cooking or dressings as it is rich in healthy monounsaturated fats, contains powerful antioxidants and is therefore anti-inflammatory. Extra Virgin Olive Oil also means that it is not refined or overly processed – best used when cooking on low-medium heat.
Quinoa is naturally gluten-free meaning it is less likely to make those with gluten sensitivity bloat. It’s also high in fibre, and is considered a ‘complete protein’ meaning it contains all the 9 essential amino acids so it’s a great source of protein for those who don’t eat animal products. It also contains a whole host of energy-boosting vitamins and minerals such as magnesium and B-vitamins.
When in season, tomatoes are bursting with flavour and vitamins. Cherry tomatoes, which we’re using in this recipe, are full of antioxidants that can reduce the risk of heart disease and cancer. They’re also a great source of vitamin C, K, folate and potassium. Eating fruits and vegetables that are in-season is a great way to ensure your diet is as nutritionally dense as possible and also means your food has less impact on the earth as they’re not imported from abroad.
As well as tasting great, basil is brilliant for detoxification, digestion and also has anti-inflammatory properties. Not many people know this but many herbs actually contain a concentrated form of vitamins and antioxidants, so why not bring a little more flavour to your meals and reap the health benefits too!
Eggs are a brilliant all-rounder – they’re a great source of healthy fats and protein as well as containing a range of vitamins and minerals. If you eat animal products, eggs are great for adding some sustenance to super quick meals!
So, let’s get cooking!
I LOVE this meal because it’s quick to make, it tastes great, you feel satisfied yet light, and it works so well for different meal times! So, follow along with the instructions below and let’s make this delicious, versatile dish together…
The measurements I’ve suggested creates a meal that serves 2 people, however, feel free to approximate the measurements and consider adding an extra egg if cooking for someone who may need more to feel satiated e.g. an adult man/ someone who is very active.
- 2 tbsp Extra Virgin Olive Oil
- 1 cup (2 portions) of cooked Quinoa (roughly 185g)
- 2 big handfuls of Cherry Tomatoes (roughly 200g)
- 4 Eggs (account for 2-3 per person)
- 4 tbsp fresh Basil (roughly sliced)
- A chopping board
- A sharp knife
- A bowl
- A whisk/ fork
- A frying pan
- Warm 2 tablespoons of Extra Virgin Olive Oil in a frying pan on a medium heat.
- Add your pre-cooked quinoa, turning down the heat if the quinoa starts to fry.
- Chop your tomatoes in half while the quinoa is warming.
- Once chopped, add tomatoes and a bit of salt and pepper to the pan and keep it moving with regular stirring.
- Whisk 4 eggs in a bowl adding a little water or milk to loosen slightly. Season the eggs with salt and pepper.
- Add the eggs to the pan and stir regularly, keeping the heat low – we don’t want to make an omelette!
- Slice up your basil and add it to the pan.
- Turn the heat off once the eggs have started to come together, you want the eggs to still be slightly silky as the residual heat will keep it cooking.
- Serve on top of some salad leaves or some cooked greens and enjoy your delicious, flavourful, nutritionally dense meal for breakfast, lunch, or dinner!
Want to see more recipes and meal ideas like this? Join my Facebook Group where I regularly post delicious, healthy meal ideas and offer on-going support to a brilliant community of women who are all on their journey to a healthy, happier life.
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