Simple Lunch - Goats Cheese on Sourdough with Beetroot, Olives and Parsley

This is such a speedy lunch option, takes 1 minute to make and is packed with goodness - what you need, how to make it and nutritional benefits below:

What you need

• 1 x slice of spelt sourdough bread, toasted

• 1 x inch / small block of goats cheese

• 5 x raw fermented olives, finely chopped - I use Mani Organic Kalamata & Green

• Small bunch of fresh flat leaf parsley, finely chopped

• 1 x cooked beetroot, sliced

• Sea salt & black pepper

• Drizzle of extra virgin olive oil

Spread the goats cheese on the toast, sprinkle with the olives and parsley. Serve with sliced beetroot. Season and drizzle with extra virgin olive oil.

Nutritional benefits

• Goats cheese:

  • Full of nutrients such as vitamins A, B and D, and minerals including calcium and phosphorus.

  • It is a source of protein to support satiety and blood sugar balance.

  • Compared to cows milk:

    • It has lower levels of lactose, and is therefore more easy to digest than cows milk.

    • It contains capric acid which has anti-inflammatory properties (not found in cows cheese).

    • It only has one type of casein - A2, which is the more easy to digest and absorb than A1 (both A1 & A2 are found in cows milk).

• Raw fermented olives: packed with polyphenols, healthy fats and probiotics.

• Parsley: rich in antioxidants - vitamins A, K, and C; contains flavanoids with anti-inflammatory properties; stimulates production of gastric juices including stomach acid and bile, thereby supporting the breakdown and absorption of food.

• Beetroot: a much underrated ‘superfood’ - it contains flavonoids, polyphenols and potassium. It’s also rich in folate (vitamin B9), which helps cells grow and function. It has a high concentration of nitrates, which increases blood flow to muscles and organs, and lowers blood pressure. It also contains betalains, which have been proven to eliminate oxidative stress and prevent DNA damage.

• Extra virgin olive oil: rich in antioxidants and anti-inflammatory properties. It also supports the absorption of fat-soluble vitamins A, D, K and E.

• Spelt sourdough: sourdough is a minimally processed bread, using fermentation. This means it has probiotic properties. Spelt is an ancient wheat and compared with normal wheat, spelt has a better nutrient profile - it contains higher levels of vitamin B2, niacin, manganese, thiamine and copper; and is also higher in protein. It can also be better tolerated for those with wheat sensitivies, as it contains less gluten than regular wheat, so is easier to digest - please note, however, it is still not suitable for Coeliacs. It is also a source of fibre to support digestion and cardiovascular health.