Bubble and Squeak is a classic British meal usually eaten on a Monday using the leftovers from the previous days roast dinner, Potato, cabbage and onion. It goes really well with the traditional full English breakfast and is particularly handy if you’re not eating Gluten as a Gluten Free substitute for toast. There is no reason why you couldn’t have it as part of an evening meal too though, its great with an egg on top and some bacon, pancetta or sausages on the side. I’ve found it goes well with almost any kind of meat and isn’t bad as a meal on its own too.
Because it’s often served in british “greasy spoon” cafes, this has a reputation as an unhealthy dish but using Sweet Potato’s, kale and a low calories butter spray to fry it in makes it a pretty healthy option.
The recipe below assumes you aren’t using leftovers, if you are then just skip Cooking the Potato or Greens and add your already cooked ones to the mixture. I use Kale which is available ready chopped from most supermarkets but for a more traditional Bubble and Squeak you can substitute this with Cabbage or Brussel Sprouts, the important thing is to keep to the 6 to 10 ratio of Potato to Veg. Coating the Bubble and Squeak in Gram (or Chickpea) Flour help them hold together a little better but if you don’t have any the recipe will still work without it. I usually add a teaspoon of Chilli flakes but other spices (Nutmeg is good) work well too.
- 2 Reasonably big Sweet Potatoes
- 100g Greens for 2 medium sized Sweet Potato’s
- Gram flour to coat
- oil for cooking
- 1 spring onion
- 1 Teaspoon of Chilli Flakes
- 1 small clove of Garlic
- As if you were making mashed potato’s chop the Sweet Potato’s into medium sized chunks (peeled or unpeeled depending on your preference) and boil them in water until they are soft – 10 to 15 minutes depending on the size,
- If you need to cook your Greens as well, chop them up into fairly small pieces and just put them in with the Sweet Potato for the last 3 – 4 mins.
- Drain well and put both Potato’s and Greens in a bowl together.
- Add finely sliced Spring Onion and Crushed Garlic
- Mix the mash and greens together well in a bowl. You need to make sure you have enough potato for the mixture to hold so I recommend adding the greens gradually. you are aiming for about a 6 parts sweet potato to 4 parts greens – any less sweet potato and it wont hold together well.
- Season and add spices etc of your choosing (Chilli Flakes or Nutmeg work well).
- Divide the mix into burger-sized patties (you can make one big cake but this will be much harder to turn over) and coat lightly in Gram Flour.
- Place the patties in a frying pan and shallow fry until brown on the edges and slightly crispy (2 – 3 minutes on each side should do it) then serve.
This is a quick and easy (and Gluten Free) recipe for something different for lunch or a weekend breakfast, it takes 15-25 minutes to cook depending on the size of the egg so is ideal for mornings where you have little more time. Avocados are easy to find nowadays here in the UK and eating them for breakfast is a great way of getting a massive dose of Omega 3’s at the start of the day. Make sure you use a ripe one for this recipe as it will be much easier to carve out the hole for the egg. As well as being full of healthy fatty acids and proteins they are also low in sugar and high in fibre.
You may be wary of eating avocado that’s has been cooked but don’t worry. It doesn’t become at all mushy after being baked and although the taste changes slightly if anything it become slightly more bland, the creaminess of the avocado is great with the egg and there are tons of ways you can easily alter the dish to make it more to your liking. Traditional breakfast meats like Bacon or Turkey Ham work really well served on the side or chopped up and sprinkled over the top of the egg.
Other toppings that work well if you don’t fancy the Cayenne pepper suggested in the recipe are some red salsa or a dash of hot sauce. Feta cheese with chopped spring onions is also good.
The recipe couldn’t really be any more straight forward, the only slightly tricky parts are making the hole in the avocado where you are going to put the egg big enough, I find the easiest way of doing this is gently circling the hole with a teaspoon removing a little avocado each time. To get the Avocado to stay securely stood up while its in the oven, loosely scrunch up some tin foil and then make a dip in the middle by pressing it down with your thumbs.
- 1 Avocado
- 1 Egg
- Cayenne Pepper, Salt and Black Pepper
Preheat the oven to 190 degrees.
Halve each avocado and remove the stone.
Scoop out a bit of the avocado from the inside, to make room for all of the egg, and reserve it.
Take some tinfoil and scrunch it up to make a bowl/stand for the avocado.
Crack the egg into each carved out space in the avocado.
Top with some cayenne pepper (if you like it) and a little salt and pepper.
- Place the tinfoil bowl on a baking tray and put the avocado in it
- Bake in the oven for about 20 minutes.
- Put the slivers of Avocado that you removed when making the hole for the egg over the top.
Having pancakes for breakfast might still be more popular in the USA than here in the UK but if restaurant menus in the UK are anything to go by it is becoming an increasingly common choice here. There is an abundance of different recipes for pancakes, most of which use flour or obscure replacements and often (in my experience) don’t work. These Gluten Free Pancakes are delicious, flourless and the recipe is as easy as to follow (and change to your liking) as the ingredients are to find.
Using bananas and sugar free peanut butter means that they are a healthy way to start your day with tons of energy and they only take 5 minutes or so to make so are a good option for the weekend or a work day.
Ingredients (To make 3 pancakes)
1 Ripe Banana
A heaped teaspoon of peanut (or any other nut) butter.
Your choice of topping, yoghurt and fruit or nuts works well as does simply spreading them with butter.
- Mash up the banana with a fork
- Break the egg into a mixing bowl
- Put the banana and nut butter in with the egg and mix together well.
Pour about a third of the mixture into the Pan over a medium/high heat- be careful not to pour too much in as this will make it difficult when it comes to flipping the pancake over.
After about 3 minutes you should be able to see the pancake becoming solid, when this happens flip it over and cook it for about the same amount of time on the other side.