Bubble + Squeak
I remember mum cooking bubble + squeak for all of us when we were kids. It was basically all the leftover veggies from the night before cooked up in a hot cast iron pan until lovely and golden with lots of crispy bits that tasted amazing. Well I love to follow a little family tradition and often make bubble + squeak at home when I want some warm and healthy comfort food. It’s not leftovers by any means, I make it from scratch 15 minutes from beginning to end, cooked in a pan then topped with a lightly fried organic egg. A wonderful simple dinner or hearty brunch that makes you feel warm and cozy all over.
Traditionally bubble + squeak is made with a base ingredient of potato, but I prefer to use a combination of thin sliced cauliflower, fennel and leek. This dish is so versitile and can be served so many different ways. I often thow in some sliced cavolo nero during the cooking and I make sure to season will with lots of freshly ground pepper. You can top the finished dish with a lightly fried or poached organic egg or choose to serve it with your choice of pan roasted or steamed fish drizzled lightly with a good squeeze of lemon.
What’s great about it:
Fennel is the perfect vegetable for digestive support and can help with gastrointestinal disturbances such as indegetion or bloating. Cauliflower is rich in sulphur that works as an anti-inflammatory that can support digestion and boost your immune system. Leeks are part of the veggie family called Allium Vegetables, the same as garlic and onions. They contain the flavonoid kaempferol that can help protect the body from oxidative stress. The combination of all these veggies also act like pre-biotic in the digestive system that help to stimulate the favorable growth and activity of the good probiotic bacteria.
1 leek, halved, washed and thinly sliced
1 fennel bulb – ( 200 g/ 7 oz) thinly sliced
1/2 small cauliflower (400 g / 14 oz) thinly sliced
1 tablespoon olive oil
sea salt + ground black pepper to taste
Fresh thyme – few sprigs left whole
2 organic / free range eggs
Combine leek, fennel and cauliflower into a pan with the olive oil.
Season with a little sea salt and pepper then add the thyme.
Cook over a medium heat for about 15 minutes – tossing the pan every few minutes, so that the veggies cook evenly and start to crisp up nicely in the pan.
When the veggies are ready, lighly pan fry the egg in a seperate pan over a low – medium heat, making sure that the yolk is still lovely and runny.
Serve the bubble + squeak in the pan or on individual plates topped with organic egg.
Serves 2 or 1 hungry man.
- Finish with a little grated Parmigiano
- Add a handful of shredded kale / cavolo nero at the beginning of the cooking process
- Squeese over a little lemon at the end of cooking and fold through rocket leaves
- Add baby zuchini or thinly sliced brussel sprouts
- Use potato (cooked with skins and sliced or smashed) in place of cauliflower
- Serve with pan roasted fish or baked fish and a drizzle of lemon
Nutritional info per serve:
Protein: 14.1 g
Total fat: 15.8 g
Saturated: 3 g
Carbs: 9.7 g
Sugars: 9.3 g
Fibre: 8.1 g