No-Fuss Mediterranean Egg Cups

BACK with a new, seriously tasty savoury recipe for you lovely lot!

My No-Fuss Mediterranean Egg Cups are a game changer… You’ll probably have worked out by now that food which you can make in advance to save time (and money) is always welcomed in my busy life!

Prep these for brekkie, lunch, or pop 1 in your bag for the perfect protein-boosting snack.

I’ve been enjoying these with a side of smoked salmon in the mornings + squeeze of lemon. Perfection. Have them as they are, cold, or heat them up for 20-30 secs in the microwave if you want.

Packed with anti-inflammatory ingredients such as red bell pepper and parsley (booming with Vit C), god of spices, turmeric (*tip curcumin – the phytochemical component in turmeric, is activated with the presence of piperine + a fat source which this recipe will have you covered for) and one of my all time favourites, spinach, which contains vitamin A, magnesium and many antioxidant properties to support our health in a variety of ways. This nutrient combo is killa!

Ingredients (12 cups):

8 large organic eggs

170g egg whites – I use ‘Two Chicks’

1 whole red bell pepper, chopped into cubes

1 medium white onion, chopped into cubes

50g spinach

10 cherry vine tomatoes, chopped

1/2 lime – juice squeezed

1 tbsp fresh curley parsley

1 dessert spoon of turmeric

1.5 tsp garlic granules

1.5 tsp smoked paprika

good shake of black pepper

coconut oil spray/butter to line muffin tin

Method:

Set your oven to 180c.

In a mixing bowl, add the chopped onion, red pepper, tomatoes, spices and tear the spinach up whilst adding it in, stirring everything together. Squeeze in the lime, or lemon if preferred.

In a separate bowl, crack in the whole eggs and pour in the egg whites, whisking both together until evenly combined.

Pour the eggs into the spiced veggie mix and stir well. Set aside.

In a 12 hole muffin tin, spray x3 the coconut oil in (or swipe with butter) to cover the base and sides so the egg mix doesn’t stick.

Grab a big spoon and evenly distribute the mixture into the tins. Bake on the middle rack of your oven for 20-25 mins until set and risen slightly.

Let cool completely before refrigerating (will keep for up to 4/5 days) Or you can freeze them in zip-lock bags.

Nutritional info (per egg cup):

Cals: 77, Fat: 4.4g, Protein: 6g, Carbs: 3.5g

 

 

Booster Brownies

Ok. This may be one of my favourite recipes yet. PLEASE do not be put off at the fact these babies contain black beans…yup that’s right.

Why? Why put black beans in a delicious brownie? Good question. I love all brownies (black beans or not) and please don’t think you can’t enjoy regular brownies too, you totally can and remain healthy! There’s a time and place for all foods in my opinion!

Simply put, an option to prevent a not-so-steep blood sugar spike is a benefit to how I personally feel… and most of us like to enjoy sweet snack right – so if it can be done without compromising on taste (you literally wouldn’t know the difference), why not?

Rich, dense, chocolatey heaven! The fact these brownies contain a decent amount of fibre + the addition of high quality unflavoured protein powder, means they have properties to help slow the absorption of sugars down in the bloodstream and sustain us longer. They’re well macro-nutrient balanced (meaning they have a good ratio of protein, carbohydrate and fat). Plus, apparently they don’t even taste weirdly ‘heathy-ified’, (makes me giggle) – I hope you’re going to love them.

Ingredients (makes 10/11 brownies):

1 400g can of black beans/turtle beans drained and rinsed

1.5 tbsp raw cacao powder

2 large squares of 85% dark chocolate (I use Lindt bar)

2 tbsp unflavoured whey protein (I used Pulsin grass-fed). Could use a vegan blend but I’ve not tried it with that myself yet.

1/3 cup oat flour (oats milled in a blender) OR buckwheat flour.

1 tsp baking powder

1.5 tsp vanilla extract

1/4 cup coconut oil (melted)

1/4 cup runny honey

pinch of stevia *optional

Method:

Turn on the oven to 180 fan to pre-heat while you assemble the recipe.

In a food processor, add the drained and rinsed black beans first, then pile the rest of the ingredients on top! Process on a medium/high speed until a smooth batter forms.

In a greased baking pan (I used a modest sized 2lb loaf tin), pour the brownie batter in and with a spatular, smooth over the top for an even distribution.

Bake in the centre of the oven for 15 mins (may need up to 20 mins). Let cool and cut into slices.

For those interested, nutrition values as follows (per serving, based on 10):

Calories: 166, Fat: 9g, Carbs: 16g (7.2g of which sugar, 4.8g fibre) Protein: 5.3g. Rich in the mineral magnesium, source of folate and also calcium.

Mixed Veg + Feta Frittata

Inspired by the awesome Dr Rupy Aujla who I look up to very much for his knowledge and foodie ideas! I’ve recreated my own version of his tasty frittata with a different flavour spin/core ingredients. I love making this as one big dish to then split up into portions and enjoy throughout the week for breakfast or lunch, or perfect to delve into with family and friends for a laid-back weekend breakfast.

Delicious paired with some mixed salad/rice at lunchtime or a slice of toast at breakkie, drizzled with a little olive oil – or by all means devour it simply as it is, it’s super filling due to the ratio of protein and healthy fats.

With subtle French influences, the flavour is pretty damn tasty if I say so myself. The hit of feta cheese at the end though – that does make it pretty special! Below is how to make it. Just chuck everything in and you’re good to go… *limited washing up – bonus!

Ingredients (serves 4-5):

7 large eggs + 1/3 cup egg whites (about 80ml)

3 echalion shallots, chopped finely, or 1/2 white onion.

2 tsp butter

4 thick purple sprouting broccoli trees (or a big handful of regular broccoli florets), cut into cubes

1 whole medium courgette, cut into cubes

1 large handful of button mushrooms, roughly chopped

50g feta cheese

2 tsp dried rosemary

1/4 cup frozen peas

Method:

In a large non-stick pan, melt 1 tsp of butter and add the shallots and chopped broccoli. Set on a medium heat and cook for 3-4 mins to soften slightly and for the flavours to release

Tip in the mushrooms, courgette and frozen peas then sprinkle over the rosemary – stir everything together and continue to cook for another couple of minutes

While the veggies are gently cooking, in a separate bowl crack in the eggs and egg whites, whisking until evenly combined

Add the remaining tsp of butter into the veg and pour the eggs over the top, pooling evenly through the mixture. Put the lid on the pan and cook on low-medium heat for 8-10 mins

Take off the lid, shake over some cracked black pepper and crumble over the feta cheese (the top will still be undercooked!). Place the pan under the grill for 5 minutes until the feta has melted slightly and the surface of the frittata has ‘set’

Let cool, then cut into portions and enjoy!

 

Smokey Butternut + Black Bean One Pot

It’s that time of the week again! Here’s the 2nd recipe from my mini batch-cook series: Smokey Butternut + Black Bean One Pot. Vegan, gluten free, delicious and rammed with goodness.

Black beans are one of my favourite legumes – they’re rich in protein and fibre, helping to feed your friendly gut bacteria and keep you well satiated. With the additional ingredients I’ve chosen to combine the black beans with, this is a real nutrient-dense power meal! Lots of colours and complementing spices for a flavour-packed Mexican vibe dish.

This recipe will make 3/4 meals if you wish to make it as part of your food prep. Or feed a group of you for supper! I like to add fresh salad or veggies and some whole-grains too, boosting the complex carbohydrate and protein content a little further if I’m likely to need more fuel. Avocado is also delicious as a side to this dish but is best sliced fresh just before eating to prevent it from oxidizing.

Ingredients:

400g butternut squash cut into small cubes

1x 400g can of black beans, drained

1x 400g tinned chopped tomatoes

1 tsp ground cumin

1 heaped tsp ground turmeric

1/2 tsp smoked paprika

1/2 – 1 tsp hot chilli flakes

1 tbsp olive oil

1 large red onion diced (or 1 small + 2 eschalion shallots)

2 garlic cloves

1 tsp balsamic vinegar

sea salt + black pepper to season

Method:

Drizzle the olive oil into a deep sauté pan and gently heat through

Add the diced onion/shallots and garlic and let sweat for a few minutes

Add in the butternut squash and spices and mix until very fragrant and the squash is well coated, a couple of minutes or so.

Empty the can of tomatoes into the pan and 1 tsp balsamic vinegar, turn the pan to a medium-low heat and simmer for 12-15 minutes.

Drain the black beans and rinse thoroughly, add these to the mixture, season with a little S+P, then continue to cook for another 10 minutes with the lid on (the butternut squash should be soft enough to cut through, but not too mushy!) *if the overall texture becomes a little too thick, add 1-2 tbsp of water to loosen.

If you’re making this as part of your food prep, store in tight, tuppawear containers and it’ll last you through the week (pair with rice + salad if you wish) or perhaps portion out sections to have as a side dish with some fish or meat.

I hope you enjoy this, remember to tag me in your photos if you make it, I love to see your creations!

Lean Turkey + Herb Meatballs

I made these meatballs recently when I hosted a meal with friends. Stuffed with flavourful ingredients, these are tasty, straight forward and filling.

You could make these as part of your food prep for the week ahead for your protein source – they’re so easy to throw together and a nice change to your standard perhaps? Mix into a tasty sauce, or have plain with mixed veg/rice and you’re set!

Turkey contains a decent amount of tryptophan – an essential amino acid that helps create niacin (B3) in the body and also aids serotonin (a neurotransmitter partly responsible for relaxation and well-being) yes that post Christmas dinner ‘turkey coma’ is real 😉 ha.

Turkey is also a ‘lean protein’, meaning it’s fat content is low. Animal protein typically contains more saturated fat in comparison to plant-based proteins and even though we need some saturates in our diet for sturdy, cellular structures – too much of it, like pretty much anything can become detrimental to our health. So, turkey is a good option if you do eat meat, along with chicken breast/white fish for keeping the saturated fat content in our diet more controlled.

Ingredients (makes 20 meatballs):

400g turkey mince

1/2 red onion, finely chopped

2 small garlic cloves, minced

1 generous palmful of curly parsley, chopped finely

1 tsp chilli flakes or diced fresh chilli

1 small egg

2 tbsp oat flour (oats blended)

salt and pepper to taste

Method:

Chop the onions, garlic, chilli and parsley and put in a large bowl. Add the turkey mince and combine together. I used my hands for ease.

Crack in an egg and add the oat flour and stir again until a dense, GIANT ‘meatball dough’ forms.

Break sections away and roll into balls. About 20 should come from the mix. If the mix is a little wet, roll onto a board with some flour dusted on so it doesn’t stick.

When ready to cook, add about 1 tbsp of oil into a large pan (I like to use coconut oil for cooking at higher temperatures) and brown the outside of the meatballs. Transfer into a oven proof dish, cover with a fresh sauce and bake for 20 mins on 180 fan.

Alternatively put the lid on the pan and turn to a lower heat (without a sauce) to trap the heat in and cook through, about 10 mins. Cut through the middle to check the meat is cooked throughout – it should be white with no pink flesh visible.