Quiche Bites


DSCF1314Here is an easy vegetarian and wheat free make in advance snack for on the go lunch or breakfast: Quiche bites.

What you’ll need (suggested ingredients):

3 eggs
Handful of washed and cooked kale
Grated cheese
Half a red onion sliced
Handful of boiled frozen peas

using 3 eggs makes about 9 bite size quiches.

Whisk together the eggs in a large bowl or jug and season according to preferences (salt and pepper) add the other ingredients ( kale, cheese, peas and onion) to the egg mixture. I had cooked and the peas and the kale but left the red onion raw. This is optional but I also added a dash of milk. Then I simply distributed the mixture into a grease proofed muffin tray and baked in the oven at 200°C for 15-20 minutes.


And there you go: vegetarian and crustless bite size quiches. I tend to serve them with a salad for an easy packed lunch, they are also a very adaptable recipe as you can add any number of different ingredients to use up any leftovers. It would also be easy to turn this recipe into a meat version, I would suggest using some Pancetta pieces.



FEOTW- 11/05/2014


Here is a little summary of my favourite experiments in the kitchen over the past week. First trialling something new that I’ve been intending to try for a while:

Home-made Veggie Burger:

carrot and lentil burger

Expect to see a blog post coming soon detailing my experimenting with this one, for now here’s a tasty veggie burger serving suggestion. I served mine on grilled aubergine ‘burger baps’ and sliced tomatoes and beetroot with some grilled button mushrooms on the side.

Aubergine Pizza Slices:

aubergine pizza

Here’s another little experiment using aubergines. I have recently been searching for wheat free pizza recipes but being short on time (and having almost zero baking experience) I am still unmotivated to try and make a cauliflower crust pizza or any of the other magical alternatives. And so I found the lazy way, fairly thick slices of aubergine, grilled then topped with tomato purée, cheddar and feta cheese, grilled until melted deliciously. For now this will be my go to method when craving pizza as it definitely did the trick whilst being quick and using minimal ingredients. I served my pizza slices with a spinach, tomato, pepper and beetroot salad.

After a few experiments I decided to go back to some basics…

Creamy Banana Oatmeal:

banana oatmeal
Porridge never gets old for breakfast. Here, I first did the oats in the microwave for one minute with water and a dash of cinnamon then stirred in a small spoonful of peanut butter and a large spoonful of Greek yoghurt and put back in for an additional half a minute. Then I stirred in some honey and chopped some bananas into the bowl and finished off for a further half a minute. Of course, this could also be made in a saucepan on the hob but I’m afraid my student ways have made me lazy. Served with my morning cup of Twinings tea this is a sweet way to start the day.

Quinoa Stuffed Pepper:

stuffed pepper

Bell Peppers are a fridge staple for me and stuffed peppers are one of the many reasons why, as my go to dish when I have lost inspiration. Here I used a mixture of quinoa, onion, mushroom, feta cheese and garlic with some tomato purée for added flavour.

The Perfect Post-Workout Snack:

peanut butter pancakes

These wheat and gluten free pancakes have been in the recipe inventory for a while but I recently began to get a bit more creative than the simple one banana, two eggs and a dash of cinnamon by adding in pumpkin seeds and raisins into the mixture. And then I discovered a whole new use for this recipe and I will never look back. Simply make up a batch when you have some free time and store them in the fridge and you’ve got the perfect post workout snack. I simply spread on some peanut butter, pop them in the microwave and I’m ready for my protein.

Courgette and Broccoli Frittata:

broccoli and courgette frittata

I’ve never tried a courgette and egg combination before but I have to say it was a definite hit. I boiled some broccoli and fried some sliced courgette before throwing these in, alongside sliced cherry tomatoes, with three beaten large eggs and cooked in a pan on low-medium heat. I always finish off my frittatas under the grill, in this case after sprinkling on some grated cheddar. This is a classic that will never let me down (I’d say the same about most recipes using eggs as their base).

And that is it for this week. what foods have you been enjoying?

Breakfast Mug Muffin


So I thought I’d share my go to breakfast at the moment inspired by the wonderful Cassey Ho from Blogilates and that is a blueberry and banana mug muffin. The original recipe can be found  here but I have made a few alterations and so thought I’d share my version. When I tried this recipe it was after I had realised I am wheat intolerant and I was craving blueberry muffins like crazy (as well as every other item of food in the bakery section of Tesco). I was disappointed with the result, the taste of the egg was really overpowering without the flour to balance it out and it didn’t taste sweet but instead like a savoury omelette with some blueberries thrown in.

And so I started to think of some alterations, I tried adding cinnamon, honey and pouring greek yogurt on the top but these didn’t change the taste but merely added a new flavour over the top. It was after I tried another of Cassey’s recipes, gluten free pancakes, that I realised the missing ingredient: Banana.

I don’t know what it is but mashed up banana and egg really do make the perfect combination as a replacement for wheat. So here it is a step by step guide to a simple, tasty and healthy breakfast. Just a little warning it doesn’t look as impressive as your Costa blueberry muffin but it tastes just as good and won’t leave your body feeling awful! Here goes:

The ingredients and equipment:

Muffin IngredientsThe Basic ingredients and equipment are:

  • one medium egg
  • a couple of drops of milk-I used semi skimmed cows milk but feel free to use almond/ soya etc
  • a small handful of porridge oats
  • a mashed up ripe banana- use a fork to mash it, the process is easier the more ripe the banana is
  • A mug, this was the only one I had but it’s a lot easier if the top of the mug is wider than the bottom
  • A microwave

Pretty simple, eh? and yes it tastes good as just a banana muffin if you don’t have any blueberries on hand but optional extras include:

  • A small handful of blueberries
  • A few pumpkin seeds (source of iron)
  • a dash of cinnamon
  • Raisins or any other dried fruit
  • Other berries

muffin mixture

So first things first, crack and whisk the egg in your chosen mug and then pour in all the other ingredients and give them a bit of a mix before placing in the microwave.

I put mine in for 2 minutes on full power but I hang by the microwave and keep an eye on it because it does rise and above the mug level if you aren’t careful. So I usually have to stop it a couple of times to let the mixture return to a safe level in the mug before restarting. Check that the mixture has ‘baked’ on the top- the only liquid should be from those delicious blueberries, if used. Now simply tip out of the mug onto a plate. I usually serve mine with honey (so satisfying when it melts over the warm muffin) a spoonful or two of greek yogurt and any fruit I have to spare, usually a few grapes. However, today I just drizzled honey on.

finished muffin

The finished result! I told you it wasn’t the prettiest of foods but it’s very satisfying and easy. Enjoy!