Dr Rupy Aujla
Dr Rupy Aujla is an NHS GP and founder of Doctor’s Kitchen. Trained at Imperial College London, he is the leading voice in how nutrition can beat disease and improve health.
Rupy’s Huevos Rancheros
Dr Rupy Aujla
Effort:
Complexity:
Cost:
In season now
Serves: 2
Prep time: 10-15 mins
Cook time: 25 mins
Ingredients:
2 tbsp extra-virgin olive oil
50g spring onions (about 3 or 4), thinly sliced
160g deseeded red pepper (about 1 large), sliced
1 tsp each hot and sweet smoked paprika
1 tsp cumin seeds
400g tin chopped tomatoes
400g tin black beans, drained and rinsed
2 medium free-range eggs
sea salt and freshly ground black pepper
To serve:
160g peeled and stoned avocado (1 large or 2 small), sliced
15g fresh coriander leaves, chopped
4 small corn tortillas, warmed in the oven or dry pan
Veg Portions / Serving: 3
Doctor’s Kitchen: 3-2-1 by Dr Rupy Aujla (Harper Thorsons) £16.99, out now
This one-pan Mexican-inspired dish, packed with gorgeous flavours from the cumin and hot paprika, will get your day off to a fiery start. And it’s another recipe with four portions of veg per serving, too.
Method:
1. Heat the oil in a medium frying pan over a medium heat, add the onion and red pepper and fry gently for 10 minutes until softened.
2. Add the spices and fry for a minute more, then add the tomatoes, beans and 100ml water. Season with salt and pepper and cook for a further 10 minutes.
3. Make 2 hollows in the mixture and crack an egg into each. Cover and cook for 2–3 minutes until the whites are set and the yolks are still soft.
4. Remove from the heat and serve topped with the avocado and scattered with the coriander leaves, with warm tortillas for scooping.
Engaging Kids
Kids who engage regularly with veg through veg-themed activities, such as arts and crafts, sensory experiences, growing and cooking are shown to be more likely to eat the veg they engage with. Encouraging kids to engage and play with veg is the handy first step to them developing a good relationship with veg and life-long healthy eating.
Kids in the kitchen
Have older children help you add ingredients to the pan carefully, and let kids crack the eggs one at a time into a little bowl (fish out any bits of shell with the remaining eggshell) and help you gently pour them into the holes. Let them scatter the toppings over the dish at the end.
Find more ideas, safety tips, videos and even a free chart in our Kids in the Kitchen section here.
Activities
Why not try making a pepper face mask a cut-out and colour pepper, or veg crown?
Or grab some of our free games & puzzles with peppers like our Shaun the Sheep – Amazing Pepper Chase (or our other Shaun-themed pepper activities), our Chop Chop pepper game or our Spot the pepper game?
Find loads more free pepper-themed crafts here and games here.
Sensory
Grab a couple of different coloured peppers and explore what they look like together – what do they remind you of? Encourage imagination, allowing them to explore with their senses, perhaps shaking, tearing, or sniffing it. Try cutting one lengthways and see what they think it looks like now – do they see a scary face or something else? Let them be curious and come up with mad ideas to keep it fun!
Watch our video from Ruth Platt for a visual guide to exploring peppers with your senses here. Find more sensory ideas, tips and videos here. If you get stuck and need a little help with describing words, we have a selection for you here, too!
Serving
The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it! Giving children a sense of ownership in the meal can make a big difference to their feelings going into it and the pride they take in it. You know your child best, but if you aren’t sure where to start, we have some fun and simple ideas for easy roles you can give them in the serving process over here.
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