SWEETCORN FRITTATAS WITH MANGO CHUTNEY

SERVES 1 LARGE OR 2 SMALL PORTIONS

FOR THE FRITTATAS:

1 zucchini

sea salt

1/2 cup (100 g) canned sweetcorn

1/3 cup (40 g) cornflour

3/4 cup (75 g) chickpea flour

1/2 tsp. baking soda

3 1/2 tbsp. vegetable stock

1 tbsp. tomato purée

2 tbsp. chopped scallion greens

freshly ground black pepper

olive oil

FOR THE CHUTNEY:

1/2 mango

1 red onion

1 inch (2.5cm) piece of fresh ginger

1 tbsp. olive oil

2 tbsp. white wine vinegar

2 tbsp. brown sugar

1 tsp. mild curry powder

2 tbsp. lemon juice

pinch of chili powder, or to taste

NUTRITIONAL VALUES

Calories: 651kcal
Fat: 24.1g (3.4g S.Fat)
Carbs: 96.4g
Protein: 19.5g
Sugar: 32.8g
Sodium: 488mg

METHOD

To make the frittatas, finely grate the zucchini and combine it with 1/2 teaspoon salt in a mixing bowl. Allow to drain in a colander. Similarly, drain the sweetcorn, place it in a bowl, and roughly crush some of the kernels with a fork.

In a mixing bowl, whisk together the cornflour, chickpea flour, and baking soda. Combine the stock, tomato purée, and scallion greens in a mixing bowl and add to the flour mixture. Squeeze as much liquid from the zucchini as possible before adding it to the flour mixture with the sweetcorn. Combine all the ingredients to make a dough- like consistency. Season with salt and pepper, then divide into 6 servings. Each one should be shaped into a small, flat cake. Heat the oil in a pan over medium heat and fry the frittatas in batches until golden brown on both sides. Allow the excess liquid to drain on paper towels.

To make the chutney, peel the mango. Remove the pit and chop the fruit finely. Peel and finely chop the onion and ginger. In a small pan, heat the oil and sauté the onion over medium heat, then add the ginger and cook for a few minutes more. Cook for about 5 minutes, stirring constantly, until the mixture is slightly mushy but still has distinct chunks of fruit. Add the mango, vinegar, sugar, curry powder, lemon juice, chilli powder, and 2 tbsp. water. Pour into a warm, clean screw-top jar, tightly seal, and set aside to cool. Separately pack the frittatas and chutney to take with you. The frittatas are delicious both warm and cold.

KALE, QUINOA, & SWEETCORN SALAD

SERVES 1 PORTION

1/3 cup (50 g) quinoa

1/2 cup (100ml) vegetable stock

1 onion

4 tbsp. extra virgin olive oil

3 cups (200 g) chopped kale

1–2 green onions, green parts only

2 tbsp. (20 g) blanched almonds

2 tsp. sesame seeds

1/2 cup (100 g) frozen sweetcorn

3 tbsp. lemon juice

1 tsp. herb or white wine vinegar

3 tbsp. sesame oil

1 tbsp. agave syrup

sea salt

freshly ground black pepper

NUTRITIONAL VALUES

Calories: 1419kcal
Fat: 109.7g (15.4g S.Fat)
Carbs: 96.3g
Protein: 21.5g
Sugar: 8.5g
Sodium: 154mg

METHOD

Rinse the quinoa in a strainer until the water runs clear, then simmer in the stock according to the package directions (usually about 15 minutes). Peel and finely chop the onion.

In a sauté pan, heat 1 tablespoon olive oil over high heat and sauté the onion for 1 minute. Continue to sauté the kale for 5 minutes. Remove any remaining liquid from the pan and set it aside to cool.

Drain the cooked quinoa into a strainer, rinse with cold water, and set aside to drain. Cut the green onions into rings. Chop the almonds roughly. Toast the sesame seeds in a dry pan until golden brown. Using a strainer, drain the sweetcorn. To make the dressing, whisk together the lemon juice, vinegar, sesame oil, remaining 3 tablespoons olive oil, and agave syrup in a mixing bowl. Season with salt and pepper to taste.

In a mixing bowl, combine the kale and onion mixture with the quinoa, green onions, almonds, sesame seeds, and sweetcorn. Stir in the dressing and taste for seasoning.