Sweet potato and apple breakky hash

They say that breakfast is the most important meal of the day – this is a phrase I definitely agree whole heartedly with, and this belief has been backed up by my fitness and nutrition training. Breakfast is the first meal of the day where you are breaking the overnight fast – hence breakfast.¬†For this reason, having a balanced meal to kickstart your body for the day is super important, and I’m always going on insisting my kids get a good breakky into them to get them set up for the day.

I love weekends because I’m not trying to rush two children out the door to get my eldest to school. I can spend a little more time in the kitchen and come up with new ideas for breakfasts that are healthy, filling and that are going to fuel my body for the first part of my day.

This morning I came up with a real winner, and I’m pleased to say that my non-PKU family thinks it’s a hit, too! You can easily take this meal from low protein to high protein, but to the best part about it is that it’s actually pretty quick and simple.¬†From start to finish, it only took me about 15 minutes.


1 sweet potato, peeled and chopped into small cubes
1 apple, peeled and chopped into chunks
1/4 of a brown onion, chopped into small pieces
1 tsp coconut oil
A sprinkling of rosemary

You could use Mevalia burger mix in this too – simply make up 1 portion as per the instructions on the box, chop it up and add it in at the end.

If you want to make a high protein version, you will also need a couple of eggs and a rasher of lean bacon if desired.

How to make it…

Once you’ve prepped your veggies, heat a medium sized frying pan over a medium heat and pop in the coconut oil. Once the oil is hot, add the onion and rosemary, fry until it’s becoming translucent, then add the sweet potato. Stir it around a bit to make sure it’s all coated in the oil, then if you’ve got a lid for your pan pop it on to help speed up the cooking process. After 5 minutes or so, add the apples, mix it all up and pop the lid back on. Once the sweet potato is cooked through and the apple has softened, it’s done!

For the high protein version, poach or fry the eggs (I fried them because I’m terrible at poaching eggs lol), grill the bacon until nice and crispy. Crumble the bacon into the high protein portion and top with the eggs.

If you want to have the low protein version but want to add a little phe, try adding some avocado!

I hope you enjoy the recipe, and as always, if you give it a go I’d love to hear what you think.


Thai vegetable and lychee curry

I’ve been on a weight loss journey for quite a while, and while most of the time I do my best to eat fresh, whole foods sometimes I really miss one of my old favourites – a really good veggie Thai curry!

As the temperature has dropped here in the UK, I’ve found myself craving something warming and filling more and more. I’ve tweaked a couple of recipes and put this together as my own. There is nothing specifically low protein about it – it’s suitable for the whole family. You can add protein in the form of tofu, nuts (hazelnuts and almonds). Please note that I have not yet worked out the protein/phe.


Thai Red Vegetable Curry with Lychees

You will need:
1-2tbsp coconut oil
2 cloves of garlic, minced or chopped
1 small red chilli, de-seeded and chopped OR a pinch of chilli flakes
1-2tbsp Thai red curry paste (to taste – I used 1tbsp because I’m a wimp with curry!)
1 tsp ground ginger OR 2in root ginger, peeled and minced
1/2 head of broccoli, chopped
2-3 carrots, scrubbed and chopped
1 red pepper, de-seeded and chopped
150g button mushrooms, sliced
6-8 lychees, fresh or tinned, de-seeded, chopped and rinsed
A handful of cherry tomatoes
5 or 6 new baby potatoes, washed and evenly chopped into chunks
400ml vegetable stock
400ml coconut milk
Freshly ground pink Himalayan salt and ground pepper
* Note: You can use any veggies you like – experiment with different flavours and textures!
** Tip: Make this lower in protein by substituting a low protein milk (like ProZero or SnoPro), almond milk or cartoned coconut milk such as Koko.

  1. Heat the oil in a large pan or casserole dish. Add the garlic, ginger, chilli, salt and ground pepper. Fry for a couple of minutes, then add the carrots, potatoes and any other hard veg you choose. Fry on a medium heat for around 5 minutes.
  2. Stir in the red curry paste, broccoli, mushrooms, pepper and lychees and make sure everything in the pot is well coated in the curry paste.
  3. Stir in the vegetable stock and coconut milk. Once simmering, cook over a slightly reduced heat until all vegetables are tender (around 15 minutes)
  4. I served this with 2 exchanges of coconut rice, however you could also serve it with low protein rice or bread. Enjoy!

Makes 4 large portions

If you try this I’d love to know what you think! Please share the recipe if you enjoy it and pop a comment on the blog to let me know what you thought.