April 30, 2025
Sardine & Mediterranean Veg Bake (Shakshuka-Style)
Ingredients
- 2 tins sardines (in extra virgin olive oil)
- 1 tbsp olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 zucchini, chopped
- 1 eggplant, diced (optional but great for depth)
- 1 red capsicum, sliced
- 1 can (400g) crushed tomatoes
- 1 tbsp tomato paste
- 1 tsp paprika
- 1 tsp cumin
- ½ tsp chilli flakes (optional)
- Salt & pepper
- 3–4 eggs
- Fresh parsley or dill
Optional: Salmon chunks, prawns, feta cheese, olives
Directions
1. Build the base
- Heat olive oil in a pan
- Cook onion until soft
- Add garlic, zucchini, eggplant, capsicum
- Cook down until slightly caramelised
2. Create the sauce
- Add tomato paste + spices → cook 1–2 mins
- Pour in crushed tomatoes
- Simmer until thick and rich
3. Add sardines
- Gently place sardines into the sauce
- Break slightly but keep some chunks
4. Eggs + bake
- Make small wells → crack eggs in
- Cover and cook (or bake at 180°C) until eggs set
5. Finish
- Top with herbs, optional feta, olives
- Drizzle a little olive oil
Nutrition Facts 2-3 Serving
- Calories: 425
- Protein: 34g
- Fat: 27g
- Carbohydrates: 14g
- Net Carbs: 10.5g
Ingredients 1 cup baby spinach 1 cup broccoli florets, steamed ½ cup shelled edamame ½ cup cooked chickpeas (roasted if preferred) ½ cup cooked quinoa ½ avocado, sliced 1 tablespoon pumpkin seeds 1 teaspoon chia seeds 1 tablespoon tahini 1 tablespoon lemon juice 1 teaspoon extra virgin olive oil Sea salt and cracked black pepper to taste
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .