Eggs – I personally had a love-hate relationship with these guys for a long time!! It’s a bit strange as I have hens at home and use them to bake all the time. However, put a poached, fried, scrambled or boiled egg in front of me and I will run a mile!!
I did discover that if I disguised eggs with other ingredients just like in baking, I could manage to finish my plate.
First came frittatas and then came these delicious cupcake quiches! These mini quiches are bursting with lots of natural protein from the eggs and will make sure you reach your five a day quota with plenty of vegetables.
These cupcake quiches freeze perfectly and act as a quick post-training or lunchbox filler alongside some salad. Or why not try them as a quick breakfast or brunch option with some wilted greens and a dash of my homemade Sweet Chilli Sauce.
You can substitute the mackerel with salmon, tuna, ham,chicken or exclude completely as you like!
Makes 12, serving =2.
- 4 eggs
- 150ml milk
- 2 smoked mackerel fillets, flaked
- 10 cherry tomatoes, halved
- 2 spring onions, finely sliced
- 5 medium mushrooms, finely sliced
- 50g feta cheese, cubed
- Freshly ground pepper
- Preheat an oven to 180°C and line a cupcake tray with silicone cases or else grease each section with some melted coconut oil.
- Whisk the eggs and milk together in a large mixing bowl.
- Add in the mackerel, vegetables and feta.
- Season with some pepper and whisk all the ingredients together.
- Evenly pour the mixture amongst the cases and bake in the oven for 30 minutes or until a skewer comes out cleanly.
- Leave to cool in the cases and gently ease out onto a wire rack.
*When reheating from frozen, allow to defrost fully and reheat on high in a microwave for 1 minute.
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This salad doesn’t get much easier, it’ll be ready in three easy steps and demolished in minutes!! Salmon and avocado are packed full of healthy fatty acids so perfect for all diets and great for bone, muscle and heart health.
- 1 head baby gem lettuce
- 1/4 cucumber
- 2 stalks celery
- 1 cooked beetroot
- 2 radish
- 1/2 avocado
- 1 portion hot smoked salmon (substitute regular smoked/tinned salmon either)
- 2 tbsp Frenchie dressing
- Roughly chop the lettuce. Thinly slice the celery and radish. Cube the cucumber, beetroot and avocado.
- Gently flake the smoked salmon fillet into chunks.
- Divide the vegetables amongst the 2 plates, sprinkle over the salmon and drizzle with the dressing.
Who doesn’t love a creamy pasta dish; here I’ve substituted the pasta for courgetti (courgette spaghetti) and the cream for creme fraiche for a lighter option. If your not a fish lover, simply use chicken or pork. It’s the perfect lighter treat for a quick and easy midweek dinner.
- 1 large courgette
- 75g frozen peas
- 50g butter
- 2 generous tbsp creme fraiche
- 1 tbsp fresh lemon juice
- 30g grated parmesan
- 200g smoked salmon
- 100g defrosted cooked prawns
- Use a julienne peeler or spiralizer (if you have neither thinly slice the courgette into long slices) to create spaghetti-like courgette strips.
- Steam the courgetti for 5 minutes until it still has a bite. Defrost the peas in a bowl of lukewarm water.
- Melt the butter in a saucepan over a low heat. Once melted stir in the creme fraiche, lemon juice and finely grated parmesan until well combined.
- Roughly chop the smoked salmon and stir through with the prawns, peas and steamed courgetti.
- Season with black pepper and sit back and enjoy!
This salad is bursting full of light, fresh and crisp flavours, the perfect answer to a summer’s evening. I’m not the biggest shellfish fan but the lime and coriander prawns are slowly converting me; shredded chicken or beef would also work well!
- 1/2 head of broccoli
- 5 tbsp frozen peas, defrosted
- 4 spring onions
- 2 medium carrots
- 2 large celery sticks
- 2.5 tbsp sesame seeds
- 100g frozen shelled prawns, defrosted
- 1/2 juice of a lime
- handful of chopped fresh coriander
- 1 tbsp honey
- 2 tsp apple cider vinegar
- 1 tsp fish sauce
- 1 tbsp water
- Bring a pan of salted water to the boil and blanch the broccoli divided into small florets for 2 minutes. Remove the broccoli and allow to cool and dry on kitchen paper.
- Assemble the salad bowl, by finely slicing the spring onion and celery. Using a Julienne slicer or knife, cut the carrots into thin matchsticks. Add these along with 2 tbsp sesame seeds, the peas and cooled broccoli to a large mixing bowl and gently mix together.
- For the dressing; simply whisk all the ingredients together stir through the vegetable mix.
- Bring a small frying pan with 1 tsp coconut oil to a high heat. Once heated, add the prawns and gently toss until they begin to turn white. Add the lime juice and coriander and continue to toss until well combined. Remove from the heat and allow the juice to reduce.
- To assemble; place some salad on a plate, toss over the prawns and finish with a tsp sesame seeds and a sprinkle of coriander.