Browse Category by Savoury Dishes
Savoury Dishes

Sweet Potato Frittata

Spring has arrived and it seems like there might be the slightest chance that we can put that slow cooker away and start looking forward to lighter meals. This frittata recipe uses sweet potatoes in place of the traditional white spuds and can include anything else that you might find in your fridge. It’s dairy free, gluten free and nightshade free.

I always have eggs and sweet potatoes in my fridge, so this frittata is a handy ‘Friday dish’ for me. You know, for those days where you can’t be bothered to make a big meal and you just need something simple and quick. It’s one of those dishes that’s great for those days when you’re not really sure what else to make, but you know you need a satisfying family meal.

Ingredients

2 large or 3 small sweet potatoes

1 small courgette, grated

6 large eggs

6 slices or rashers of Parma ham or bacon

1 red onion, sliced

Prick the sweet potatoes all over with a fork and microwave for 5 minutes on full power. Slice into discs of around 0.5cm (1/4 inch) thickness.

Use a large frying pan of around 30cm (12 inch) diameter.

Fry the onion until soft, then add the sweet potato, arranging the discs in one layer across the bottom of the pan.

If using bacon, grill first. Arrange the bacon or Parma ham slices across the top of the sweet potato in one layer.

Whisk the eggs in a large measuring jug and add the grated courgette, whisking again to incorporate.

Pour this mixture into the pan, ensuring that it covers the bacon/ham and sweet potatoes.

Cook for 15 minutes on a medium heat.

(You can sprinkle with lacto-free cheese or a dairy alternative at this stage, if using)

Transfer to a grill to brown the top.

Loosen the sides of the frittata, then transfer to a plate to serve. An easy way to remove it is to place an inverted dinner plate on the top, hold the base of the plate in one palm, turn the pan over with your other hand and allow the frittata tip out on to the plate.

 

Savoury Dishes

Lentil and Vegetable Bolognese

Lentil and vegetable Bolognese - afreefromlife.com

There are so many potential variations to this dish, making it both a versatile and nutritious option for a family meal and one I felt was worth sharing. This is a vegetarian recipe, but can also be free from dairy, wheat and nightshades.

Basic Recipe:

1 clove of garlic
1 red onion
1 courgette
About 250g of butternut squash
75g of green lentils
150ml of vegetable stock
1tsp dried thyme
400g tin of chopped tomatoes
Pasta

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You can substitute the butternut squash for carrots, the courgette for aubergines and add mushrooms for a ‘meaty’ bite, plus you can use any herbs you like or a mixture of your favourites.

I used a substitute sauce that does not contain tomatoes, due to a tomato allergy. Here is a recipe for the sauce I made:

1 clove of garlic
2 sticks of celery
5 carrots
1 small pre-cooked beetroot (cooked in water, not vinegar)
500ml vegetable stock

Cook the raw vegetables for a few minutes to soften, before adding the stock and beetroot. Simmer for around 15 minutes, then blitz to form a smooth purée. Adjust the thickness by adding extra water, if required.

Instructions for recipe

1. Cover the lentils with cold water, bring to the boil and simmer for around 15 minutes or until tender. Drain and set to one side.

2. Meanwhile chop the vegetables into cubes and fry in a little olive oil until beginning to soften (around 5 minutes).

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3.Add the tinned tomatoes (or alternative sauce) to the pan, along with the stock. Cover and simmer for 20 minutes.

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4. Bring another pan of water to the boil to cook the pasta. Allow around one handful of dried pasta per person. I used spelt spaghetti in this case.

5. Add the thyme and the lentils to the vegetables and heat through for a further 5 minutes. An option at this stage is to blitz some of the vegetables to make a smooth sauce for younger children.

6. Serve with the cooked pasta. Grated cheese is an option for those not avoiding dairy.

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Enjoy!