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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A tart or quiche is a great option for a midweek dinner and doubles up as lunch the next day too as it tastes just as good cold as hot. I personally think the flavour intensifies the day after baking so don’t be afraid to bake this in advance or even freeze it before serving.
The tart pastry could be made overnight or earlier in the day to speed up the process. By refrigerating the pastry, this allows a flaky consistency which is what we all desire!! Puff pastry could also be used instead. Or if you are not too fussed about pastry then why not use the filling ingredients to make Cupcake Quiches??
I love to serve this tart alongside a mix of salads. My red cabbage slaw works great as does a simple green leafy salad.
- 170g wholemeal flour
- 100g plain flour
- 1 tsp salt
- 1 tsp freshly ground pepper
- 140g coconut oil, solid
- 3-4 tbsp cold water
- 2 tsp coconut oil
- 4 cloves garlic
- 1 tbsp sage leaves
- 1/2 medium onion, diced
- 1 leek, sliced into rounds
- 100g mushrooms, thinly sliced
- 100g spinach/kale/chard, shredded
- 6 eggs
- 4 tbsp creme fraiche
- 50ml milk
- 50g feta, cubed
- freshly ground pepper
- 1 tbsp pumpkin seeds
- Make the pastry: sift the flour, salt and pepper into a large mixing bowl.
- Rub in the coconut oil in tablespoonfuls with a fork until it forms breadcrumbs.
- Gradually add the water and stir with a wooden spoon until a dough forms.
- Roll the dough into a ball shape, cover with cling-film and place in the fridge for 10 minutes.
- Preheat an oven to 180°C and grease a 23cm quiche tin or use two smaller tins like I used. Remove the dough from the fridge and roll out on a floured surface into a 2cm thick circular shape.
- Place the dough into your tin and trim off any excess around the edges.
- Melt one teaspoon of coconut oil on a large frying pan over a medium heat. Once melted, add the garlic, half the sage leaves, onion and leek. Gently saute for 5 minutes until the onions are translucent. Remove from pan and set aside.
- Return the pan to the heat and melt the remaining coconut oil. Add the mushrooms and saute for 5 minutes. Remove from pan and set aside.
- Return the pan to the heat and dry-fry the shredded spinach, kale or chard for 3-4 minutes or until it’s wilted. Remove from pan and set aside.
- In a large bowl or measuring jug, whisk the eggs, creme fraiche and milk together with some freshly ground pepper.
- To assemble the tart: place half the spinach on the base followed by half the leek mix and finally the mushrooms. Repeat above until all vegetables are used.
- Pour over the egg mix, sprinkle the feta, remaining sage leaves and pumpkin seeds over the top.
- Bake in the oven for 30 minutes or until a skewer comes out cleanly and the centre is firm.
- Allow to cool for 5 minutes before serving.
As most of you know by now, I love salads!! Favourites are always hard to choose but time and time again I find myself coming back to these two recipes so obviously I had to share them.
The bitter tang of feta with the smooth crunch of toasted hazelnuts make a simple broccoli and tomato salad sing for me. My second salad recipe offers you a taste of the Middle East with the addition of a simple tahini sauce to enliven a simple red cabbage slaw.
Both recipes will keep well in the fridge for at least 3-4 days once stored in a resealable container. I would regularly make these at the start of the week and refill my lunchbox daily from these along some simple salad greens and a protein source. Check out my food prep guide for more simple mealtime ideas.
Broccoli, Tomato, Feta & Hazelnut
Serves 4 as a side.
- 1/2 head of broccoli, chopped into florets
- 8 cherry tomatoes, halved
- 50g Feta cheese, cubed
- 2 tbsp hazelnuts
- 2 tbsp extra-virgin olive oil
- 1 tsp honey/maple syrup
- 1 tbsp toasted sesame oil
- 1 tbsp apple cider vinegar
- 1 tbsp lemon juice
- Bring a saucepan of salted water to the boil, remove from the heat and add the broccoli florets. Cover with the lid and allow to blanch for 8-10 minutes (you want the broccoli to still have a bite but not rock hard).
- Strain the broccoli and rinse under cold running water until fully cooled. Continue to strain any excess water until ready to use.
- Toast the hazelnuts on a frying pan or in a medium heat oven until the skin begins to loosen, remove from the pan/oven and allow to cool.
- Once the hazelnuts are cooled, chop in half.
- Whisk together the olive oil, honey, sesame oil, apple cider vinegar and lemon juice in a large bowl.
- Add all the remaining ingredients to the bowl and mix well.
Middle Eastern Style Red Cabbage Slaw
Serves 5 as a side.
- 200g red cabbage
- 2 spring onions
- 2 medium carrots, peeled
- 1 tbsp pumpkin seeds
- 1 tbsp sunflower seeds
- 3 tsp tahini paste
- 3 tbsp lemon juice
- 1 tbsp extra-virgin olive oil plus 1 tsp
- 3 tbsp water
- Finely slice the red cabbage and spring onion. Julienne (or finely slice) the carrots.
- Place all the vegetables and seeds in a large mixing bowl.
- Stir through 2 tbsp lemon juice and 1 tsp of olive oil.
- In a separate small bowl, whisk together the tahini, lemon juice, olive oil and water until you get a runny sauce (depending on the consistency of your tahini, your sauce may still be too thick or too thin – if so, just add more tahini to make it thicker and more water to make it thinner).
- Serve the salad in a large bowl with a drizzle of the sauce over the top.
Until about two years ago, beetroot was a vegetable I never ate and barely contemplated tasted. Beetroot and pickle came to mind and the thought of a pickled food sent a shiver down my spine after experiencing a pickled gherkin inside a McDonald’s Happy Meal burger, back in the day when a Happy Meal was the ultimate treat.
Thankfully my concept of a treat has evolved along with my taste buds and now beetroot is a weekly fixture on my food shopping list, I simply can’t get enough of it!
As a sportsperson, beetroot packs a serious nutritional punch as a source of calcium, vitamins A and C, magnesium, folic acid & iron with some research highlighting the benefits of beetroot juice on blood pressure regulation thanks to its nitrate content. These burgers are bursting with flavour, goodness and just try not to eat them all in one go once you’ve had a taste.
Serve with a leafy green salad or stuff in a toasted pitta with some Greek yoghurt and avocado. They freeze very well too.
Makes 8 medium sized burgers.
- 140g walnuts
- 500g cooked beetroot
- 100g feta
- 6 scallions
- 1 fistful fresh/frozen mint leaves
- 1 tbsp lemon juice
- 1 tin black beans
- Pre-heat an oven to 180C.
- Roast the walnuts for 8 minutes until they soften and begin to crisp.
- In a large mixing bowl, coarsely grate the beetroot, finely slice the scallions, cube the feta cheese, de-stalk and finely chop the mint leaves and roughly chop the walnuts.
- Drain and rinse the black beans before gently mashing or pulsing with a stick blender or food processor.
- Add the black beans and lemon juice to the other ingredients and gently mix together until well combined.
- Increase the oven temperature to 200°C and line two baking trays with baking paper.
- Moisten your hands with water before taking a tbsp of the beetroot mix in your hands and mould into burgers of whatever size you like.
- Add each burger to the baking trays and gently press down with the back of a spoon.
- Bake in the oven for 30 minutes, flipping the burgers half way through.
As the days are getting longer and the sun has finally arrived, it means salad is in season!! The two recipes below work great on their own or as a side with any meat, quiche, frittata, sandwich or BBQ. The dressing can be stored in the fridge and added to any kind of salad.
Broccoli, Feta, Hazelnut, Tomato:
- 1/2 head of broccoli
- 8 cherry tomatoes
- 1/4 pack Feta cheese
- handful hazelnuts
- 3 tbsp “The Frenchie” dressing
- Toast the hazelnuts on a frying pan or in a medium heat oven until the skin begins to loosen, remove from the oven and allow to cool.
- Cut the broccoli into small florets, quarter the tomatoes, cube the feta cheese and place in a bowl.
- Once the hazelnuts are cooled, place them in a tea towel and rub together until all the skin is removed.
- Add hazelnuts and dressing to the bowl and mix well.
Carrot, Courgette, Sesame Salad:
- 1 large carrot
- 1/2 courgette
- 2 tbsp mix of pumpkin and sunflower seeds
- 1 tbsp sesame seeds
- 2 tbsp “The Frenchie” dressing
- Lightly toast the pumpkin and sunflower seeds over a medium heat until you see the seeds begin to swell, remove from the heat and allow to cool.
- Coarsely grate the carrot and courgette into a bowl.
- Add all the seeds and dressing and mix well.
The Frenchie Dressing:
- 2 cloves garlic crushed
- Generous squeeze of lemon juice
- Fresh pepper
- 5 tbsp olive oil
- 5 tbsp sesame oil
- 2 tbsp apple cider vinegar
- 2 tbsp Dijon mustard
- 1 tbsp honey
- Add all ingredients to a jar, put on the lid and shake until well combined.
- Taste and season with more pepper, honey or lemon juice as required.
- Keep in the fridge for up to a month.