How to Eat more Veges and Fruits I- Shaksh(o)uka

Shaksh(o)uka is a dish popular in the middle east and is thought to be originally of Tunisian and Morrocan Origin. It is an easy meal and a good way to take a backseat from carbs and get your five a day in one meal.

It’s perfect for any meal and like you’ll most likely have these ingredients in your pantry.

This is my adaptation of the traditional shaksh(o)uka, I do not in anyway claim to be a novice on how to traditionally prepare this dish.

Serves 1

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Ingredients

2 medium eggs

1 medium onion finely diced

1 clove of garlic minced

3 table spoon olive oil

1/4 teaspoon of cumin

1/4 cup of frozen peas thawed-100 grams

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Finely sliced bell peppers

2/3 cup finely sliced bell pepper- 117 grams

1/4 cup finely sliced aubergine-60 grams

1 1/2 cups cubed tomatoes- 200 grams

1 small chili minced- 2 teaspoons crushed chili

You don’t need a cast-iron

  1. preheat your oven to 200 degrees Celsius or 390 degrees Fahrenheit.
  2. Heat your cast iron frying pan or a regular flying pan on your stove/ hob.
  3. next add the olive oil to the pan.
  4. Perform the oil test and add the chili, cumin, onion and garlic. Saute for about a minute and a half.
  5. Add the tomatoes and stir for about 4-5 minutes on medium-high heat.
  6. Add the rest of the vegetables and stir for a minute ad a half.
  7. Add a pinch of salt, some black pepper and stir.
  8. At this point you at to turn the stove of and taste the sauce t see if it is seasoned to your taste! again gently add in extra salt, pepper or chili until you are satisfied.
  9. Now if you are using a regular frying pan go ahead and transfer the contents into a shallow casserole dish.
  10. Make two wells in your dish/ cast iron and crack your eggs into each of the wells.
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    make wells in your dish.

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  11. Place the dish/ cast iron in the oven and bake until egg is to your preferred consistency.

For runny eggs – bake for 3 minutes

For well done egg – bake for 7 minutes.

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Now you can serve this dish up with some toast sticks or rice crackers.

ENJOY YOUR MEAL!!!!

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Quick Ginger-Soy beef stirfry

serves 2

Ingredients

Beef Marinade

1/8 cup of dark soy sauce

2 teaspoon chili flakes

2 teaspoon honey

1 teaspoon smoked paprika

1 teaspoon minced ginger ( about the top segment of your thumb)

1 clove garlic, minced

optional: 1/8 cup of rice wine

For the beef: 300 gram beef steak sliced to about strips of 1.5 cm thickness and to what ever length of preference.

  1. Place all of the beef marinade ingredients together into a bowl and stir to combine.
  2. Place the beef into the bowl and stir until each strip is well coated.
  3. Cover with cling film and leave in a fridge to marinate for how ever long.

Stir fry

carrot strips

Bell pepper strips

optional add ins

crispy caramelized onions

sesame seeds

chopped cashew nuts

N.B: please feel free to use whatever veges you have available.

  1. Bring marinated beef to room temperature, this will help make the texture!
  2. Heat your wok with about a tables spoon of sesame oil (any oil will do really! nut the sesame oil adds a nicer flavor).
  3. Add the beef once the oil is hot. (tip: place the end of a wooden spatula in oil and if bubbles appear rapidly around the circumference, you can start frying)
  4.  Fry the beef strips until it is to your taste. see Side Note below for guidance.
  5. Add veges and stir fry for 30 more seconds.
  6. At this point you want to try the sauce, if not tasty enough add some more soy sauce, some more chilli whatever you feel will make it taste better! Don’t be shy go on!!!
  7. serve sauce with some rice or noodle what ever your preference is. go wild with the optional add ins!

Side Note

  1.  1 minute for rare beef
  2.  1 minute 30 seconds for medium
  3. 2 minutes and 30 seconds for well done

ENJOY YOUR MEAL