Cupcake Quiches

Breakfast, Fish, Lunch, Salad, Snack

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.

Cupcake Quiches, Delalicious

 

  • 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
  1. Preheat an oven to 180°C and line a cupcake tray with silicone cases or else grease each section with some melted coconut oil.
  2. Whisk the eggs and milk together in a large mixing bowl.
  3. Add in the mackerel, vegetables and feta.
  4. Season with some pepper and whisk all the ingredients together.
  5. Evenly pour the mixture amongst the cases and bake in the oven for 30 minutes or until a skewer comes out cleanly.
  6. 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.

Happy cooking,

Sinéad

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Summer Salad Jar

Lunch, Salad

Sun, sea and salad – just a few of my favourite things about summer!!

Salad is one of the easiest things to make at home, you can create a really tasty meal super fast and with very few ingredients.

Transporting salads can be notoriously difficult and can end in a sad, soggy mess. Using a jar is not only great for the environment but also the ideal way to create a simple layered salad. So next time, keep a big one aside for your next salad feast.

When using a jar or lunchbox, the key is how you layer the ingredients. I prefer to put the messy ingredients – yes I’m looking at you tomatoes or beetroot at the bottom. Add a layer of grain on top followed by your remaining ingredients. Finish with the delicate leafy greens on top. Keep dressings separate in a small jar or tub and add when you are ready to eat .

Serves 1.

Salad, Lunch, Couscous, Delalicious

  • 1/2 large tomato
  • sea salt
  • 2 tbsp Curried Apricot & Raisin Couscous
  • 1/2 carrot
  • 2 tsp apple cider vinegar
  • black pepper
  • 50g smoked mackerel
  • 1 large fistful baby leaf spinach
  1. Dice the tomato and mix through a pinch of sea salt.
  2. Spoon the tomato into the bottom of the jar followed by the couscous.Couscous, Summer, Salad, Delalicious
  3. Create carrot ribbons using a vegetable peeler or mandolin.
  4. Add the vinegar and a pinch of black pepper to the carrots and mix well.
  5. Place the carrot ribbons on top of the couscous, followed by the mackerel and top it all with the spinach.
  6. Place in the fridge until ready to eat.