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What you eat can have a dramatic effect on how you think, the mood you are in and your level of mental alertness, as well as impacting on your motivation and overall sense of wellbeing. Feeling good comes from a diet that provides adequate amounts of complex carbohydrate at regular times (to keep blood glucose levels stable) and that contains a wide variety of protein and vitamin & mineral containing foods to support the body’s functions.
Moreover, the ability to concentrate and focus comes from the adequate supply of energy – from blood glucose – to the brain. These dishes contains foods that benefit the optimal functioning of the mind i.e. Essential fats / good quality Protein (Amino Acids), B Vitamins & Antioxidants (ACE, Selenium & Zinc).

(Allow up to a 15% variance in nutritional information due to potential fluctuations in portion sizes and vitamin & mineral contents of foods)

serves 2

1 tsp olive oil
6 spring onions, thinly sliced
170g (1) courgette, thinly sliced
1 red pepper, de-seeded and chopped
6 eggs
2 tbsp of chopped parsley
Freshly ground black pepper
2 tbsp of grated Parmesan cheese

Portion 338g 100g
Calories 291(kcal) 86(kcal)
Nutrients Per Serving Per Serving
Fat 19.1g 5.7g
Saturates 5.9g 1.7g
Sugars 6.2g 1.7g
Salt 1.2g 0.3g
Protein 23.5g 7.0g

Preheat the grill.
Add the oil to non-stick frying pan ensuring it is fully coated and heat over a medium to high heat.
Add the spring onions, Courgettes and red pepper, and sauté for about 6 minutes, or until slightly softened.
Gently whisk the eggs in a bowl.
Add the parsley and season with black pepper.
Pour into the hot pan and reduce the heat.
Cover and cook gently for 12-14 minutes.
Sprinkle the frittata with grated Parmesan and grill for around 5 minutes, until the cheese is melted and golden and the frittata is cooked through.