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!

 

No Bake Mini Gingernut, Lemon + Berry Cheesecakes

Yup these really are as good as they sound. The perfect dessert for entertaining guests. Not only do they look pretty special and cute (don’t you think?), they are mouth-wateringly tasty. I’m so happy with how they turned out and I hope you enjoy them as much as my friends and I did.

I made these the day before I was having some girl-friends for dinner and kept them in the fridge overnight. A great time saving dessert right there – no faffing around with an oven needed.

 

Ingredients for 3 jar-fulls:

 

Base

8 gingernut biscuits smashed up (I used these lower sugar, oat biscuits)

2-3 tsp organic butter

Filling

100g medium-fat cream cheese

130g skyr 0% icelandic yoghurt

1 tsp lemon extract

1 lemon – whole of zest grated and juice of 1/2

1 tsp granulated stevia

Topping

150g mixed frozen berries

1/2 lemon – juice

1 tbsp water

2 tsp chia seeds

1/3rd tsp stevia

 

Method:

Start by crushing the biscuits (either put in a plastic bag and whack against a hard surface… or blitz in a food processor)

Once a crumbly texture has formed, transfer into a bowl and add the butter. Rub in with your hands until it becomes more clumpy and dense. Add a tsp water or 2 to help bind further if needed. Press down into the glasses/jars for your biscuit base.

Now for the filling! Put the cream cheese and yoghurt into a bowl with the lemon zest + juice, extract and stevia and blend with an electric whisk for a few moments until it thickens. Spoon the mixture into the jars on top of the ginger biscuit base.

Pop the semi-finished jars into the fridge to set whilst you start the final layer…

In a saucepan, add the frozen berries, water, lemon juice and stevia and let thaw on a low heat for around 10 mins, gently breaking bigger pieces down with a wooden spoon. Once your beautiful berry sauce is ready, pour it into a bowl and stir in the chia seeds. The seeds will make the sauce thicken up for a more gelatinous top layer. LET THIS COOL COMPLETELY before spooning it on top of the cheesecake filling, otherwise the layers will bleed into one another instead of having defined sections.

Once the sauce has cooled and thickened, spoon onto the top of the cheesecake filling for that final touch. Store your mini cheesecakes in the fridge and take out 20 mins before serving to take the chill off slightly.

Beautiful Filo Mince Pies

These mince pies are so dreamy! They are also accidentally vegan so those of you who follow a vegan diet can hit these up also.

A lovely twist to regular short-crust pastry (which is equally as delish, don’t get me wrong) but I fancied trying something new. These are free of ‘refined sugars’ – I put it like that as it’s not a term I tend to use often, simply because sugar is sugar, our body doesn’t exactly know the difference between sugar from dates, honey or white sugar…they’re all monosaccharides and broken down similarly, although certain types can add some benefit along the way to giving us energy…(ie. fruit has numerous vitamins and minerals present and also fibre which this recipe gladly contains!)

Stevia (a plant – sweetness is extracted from the leaves) is a type of sweetener I use in some recipes; it has no reported effects on blood sugar but be mindful as it is naturally much sweeter than sugar so you need less of it in comparison.

So let’s get to it! These are simple to put together and a huge crowd pleaser as they look and taste so spectacular!

Ingredients (makes 12):

2/3rd cup currants

1/3rd cup pitted soft dates, chopped small

2 bramley apples peeled and chopped

2 small oranges (juice from both, zest from 1)

1 tsp vanilla extract

1.5 tsp ground mixed spice

1/2 tsp ground nutmeg

2 tsp grated fresh ginger

1 tsp granulated stevia or 2 tsp sugar

2 tbsp flaked almonds, toasted

12 sheets of filo pastry

1 tsp coconut oil/spray or organic butter

 

Method:

Preheat oven 180 fan. In a medium saucepan, add all the mincemeat ingredients (apples first) and let simmer on a medium-low heat to ‘gloop up’ (around 15-20 mins).

Whilst the mincemeat is simmering, toast the almond flakes gently in a pan, being careful not to burn them – transfer to the simmering mincemeat once the almonds are crisp and golden.

In a 12 hole muffin tin, grease the spaces with oil spray (quickest option) or a swipe of butter then set aside.

Unroll and flatten out the 12 sheets of filo pastry on top of each other on a cutting board. Cut the sheets in half across the width and again down the centre so you have 4 quarters. Try and work fairly quickly with the pastry so it doesn’t dry out. You can always dampen a tea towel and press gently into the sheets to keep moist.

Line the bottom of each muffin tin hole with 3 sheets, 1 at a time rotating into an approx star shape, pressing into the base. Put in the oven for 5 mins to start the pastry off, allowing it to golden slightly.

After 5 mins, remove the pastry bases from the oven and spoon in the mincemeat filling, equally between each pie. Top with the 1 remaining filo sheet on each pie, scrunched slightly for a pretty effect. Pop in the oven once again with a brush of butter/oil on top. Bake for 12 minutes until gold and crisp.

Filo pastry is very delicate so be extra gentle when removing them from the muffin tin after cooked through. Enjoy with a dollop of vanilla ice cream melting deliciously into that crispy pastry with all those festive flavours, or a splodge of tangy, greek yoghurt. Heaven!