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

 

 

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!

 

Rhubarb + Orange Compote

Happy Friday, friends!

I have another yummy compote recipe for you guys (see my previous  here for a different flavour option).

Rhubarb + Orange together is just bliss! Rhubarb is actually a vegetable – nutritionally, it has a similar profile to dark leafy greens; high in vitamin K and fibre with a great dose of calcium and magnesium. It is typically fairly sharp in taste, so the orange helps to balance the flavours, giving it a little more sweetness.

 

Ingredients:

1 pack of rhubarb (3/4 stalks)

1 orange

1 tsp vanilla extract

1 tsp stevia/coconut sugar

1 tsp coconut oil

 

Method:
  • Prepare the rhubarb by washing it thoroughly then chop into small cubes – this helps it 1. Fit in the saucepan! 2. Cook through quicker
  • Add the coconut oil to the pan and tip the rhubarb in, gently warming through on a low heat for a couple of minutes.
  • Squeeze in the juice of 1 whole orange, 1 tsp stevia/coconut sugar and 1 tsp vanilla extract then stir together. Pop the lid on your pan and let the mixture bubble gently and thicken. About 10 mins.
  • Depending on how juicy your orange is, you may need to add a little water to help the rhubarb soften in the liquid further.
  • Lastly, grate in the zest of half the orange. The consistency of your compote should be thick, soft and have fine little strings visible (the fibre!) I do still like the taste of mine fairly sharp, I enjoy adding some to my creamy morning porridge with seeds – the flavours and textures all come together nicely. If the sharpness is a bit much for your tastebuds, add a little more sweeter if you need and taste again.
  • Keep in a glass tight-lidded jar and store in the fridge for 5-7 days.

 

Spiced Orange + Cranberry Overnight Oats

I think we’ve all got the gist that I’m a bit obsessed with oats. They’re just so versatile – porridge, pancakes, cookies, muffins… sweet/savoury? So many options!

Oats are a really great option for breakfast. They are a slow-release carbohydrate. The natural soluble fibre (beta-glucan) content helps slow the release of glucose into the bloodstream, helping keep us fuller for longer. Studies have also shown it to help with lowering the LDL ‘bad’ cholesterol levels.

Here’s a quick overnight oats recipe that you can throw together in no time and pop in the fridge ready for the following morning. This is a great option to balance blood sugar levels but fulfill a tasty, sweet breakfast.

Super yum with lovely festive flavours for a comforting winter breakfast. Like Christmas in a bowl!

Ingredients (for 1):

45g organic oats

1 tsp chia seeds

100ml unsweetened almond milk plus water mixed together to desired consistency

1 tsp cinnamon

1/3rd tsp nutmeg

Pinch of stevia

1/2 fresh small orange (juice only)

2 tsp orange zest

1 tbsp natural yoghurt

2 tsp dried cranberries

2 tsp pumpkin seeds

Method:
  • In a bowl, add the oats, a pinch of stevia/honey and cover with almond milk/water to your desired consistency (bearing in mind a lot of the water will be absorbed by the oats) then stir in the chia seeds.
  • Add the spices, squeeze in the juice of half a fresh orange and 1 tsp orange zest and mix well.
  • Scatter the cranberries and pumpkin seeds on top with a dollop of natural yoghurt/coyo and an extra tsp of orange zest for added zing!
  • Cover the bowl with cling film and store in the fridge overnight for the flavours to deepen and the oats to thicken up.
  • Grab from the fridge and tuck into your festive breakkie in the morning.

 

Coconut + Vanilla Fluffy Pancakes

Good morning/afternoon/evening wherever you are in the world!

In my case it’s a crisp wintery morning and I took it upon myself to whip up some pancakes for brekkie to get me fueled up for a day ahead of studying. They were deeelish!

I am so pleased with how this recipe turned out, I am currently scurrying to write this post so you can make them too!

These coconut pancakes are naturally low in carbohydrates, with a higher fat and protein content for some lasting energy. Since we’re using coconut flour, there’s also a great dose of fibre in these pancakes which we all should aim to get more of in our diets, so, in pancake form… Bonus right?

These pancakes are a great option for those following a gluten or dairy free diet – or perhaps you just fancy trying something different. Enjoy!

 

Ingredients: (4 medium fluffy pancakes)

1 organic egg

50g egg whites

20g organic coconut flour

1/2 tsp baking powder

3/4 tbsp coconut oil

1/2 tsp vanilla extract

1/3 teaspoon stevia (optional)

45ml milk of choice

 

Method:
  • In a jug/bowl, combine the dry ingredients together
  • Melt the coconut oil, then in a separate bowl, add it to the egg, egg whites and vanilla extract and whisk together.
  • Add the wet mix to the dry and stir together. Add the milk a little at a time and stir again, making sure there’s no lumps.
  • The mixture will be fairly thick – not particularly runny like regular pancake batter so bear this in mind.
  • In a nonstick pan, add about 1 tsp of coconut oil or oil spray. Dollop a generous spoonful of the mixture into a circle and cook each side for about 2-3 minutes and repeat until you’ve used the batter up (should provide about 4/5 pancakes depending how big you make them!)
  • Finally add your toppings. I chose Meridian’s coconut & peanut butter, yoghurt, strawberries and a drizzle of fruit syrup. Delicious!