These egg and vegetable muffins are packed with courgette, carrot, peas, eggs and feta cheese. Make them for your toddler as a high protein snack, or for lunch.

They are also fantastic for mum too if made in larger muffin holders, and can also be eaten for breakfast with some cucumber & carrot sticks or cherry tomatoes.

Ingredients

• Olive oil, for greasing
  
• 1 small carrot, cut into small cubes
• 1/2 small courgette, cut into small cubes 
  
• 25g peas
  
• 6 eggs
  
• 25g feta cheese
  
  
  

Method

1. Heat the oven to 200C/180 fan/gas 6. Grease 6 holes of a muffin tin.
   
2. Steam the carrot, courgette and peas until tender. Drain the veg.
   
3. Beat the eggs and stir in the veg and feta. Pour into the 6 holes. Bake for 15 minutes until the eggs are set. Leave for a minute or two, then use a knife to carefully remove the ‘muffins’.
   
   

A quick recipe to prepare – it takes just three or four minutes to throw together – and you can mix two or three portions at once so that you’re prepared for every morning

SERVES:  1

INGREDIENTS
1 red apple
40g/1½oz raisins
50g/2oz oats
A small handful of sunflower seeds
1 tbsp chia seeds
½ tsp cinnamon
125ml/4¼fl oz plant-based milk
Optional sweetener:
1 tsp maple syrup, date syrup or honey
METHOD
Grate the apple onto a plate, then place the gratings into the bottom of a jar.
Add the raisins, oats, seeds, cinnamon and sweetener (if you’re using it) to the apple before pouring the milk over everything.
Stir the mix together. Add a lid to the jar and leave in the fridge overnight (or for 6-8 hours).

These carrot cake overnight oats are your new busy morning saviour!

Prep Time 5 minutes        Chilling Time 4 hours            Total Time 4 hours 5 minutes

Servings 1 serving
Ingredients

• 50 g (1/2 cup) oats
• 1 small / half a larger carrot (peeled & grated)
• 1-2 tsp honey / maple syrup
• 1 heaped tbsp raisins
• 1/2 tsp ground cinnamon
• 1 tsp chia seeds (optional)
• 175 ml (3/4 cup) milk of choice

To Serve

• 4 walnut halves (broken into smaller pieces)
  
• 1 tbsp yoghurt (optional)

Instructions

1. The day before serving add the oats, grated carrot, honey/maple syrup, raisins, cinnamon, chia seeds and milk into Tupperware container or jar and give everything a good mix/shake. Refrigerate overnight.
   
2. In the morning remove the oats from the fridge, give them a stir before topping with the walnuts, yoghurt and a little more honey/maple syrup if desired. Serve.
   

Recipe NotesI prefer these carrot cake overnight oats cold but on super chilly mornings you can also serve them warm. Just remove the container lid and pop into the microwave for 2-3 minutes before topping with the walnuts and yoghurt.

These overnight oats are best served the next day but keep well in the fridge for up to 3 days. Why not double/triple this recipe to keep you going for multiple mornings?!
Gluten-Free: Make sure that your oats are certified gluten-free.  

Vegan: Use maple syrup rather than honey and plant-based milk and yoghurt. 

Recipe Compliments: www.georgieeats.co.uk

This little dish can be substituted for potato salad. You can jazz it up by adding some toasted sesame seeds, chopped chives and gherkins. You can eat it with rye crackers or wrap it in lettuce leaves or nori sheets. If you wrap it in nori sheets you can add some grated carrot before rolling... just use your imagination ! :))

Yield: Makes 2 servings  

Ingredients

• 2 hard boiled eggs, coarsely chopped
  
• 3/4 cup cottage cheese*
  
• 1 teaspoon golden mustard
  
• 1/4 teaspoon salt
• 1/4 teaspoon dried dill
• 1/2 teaspoon lemon juice

Instructions

1. Combine all ingredients in a small bowl. Refrigerate until ready to serve.

Notes
*A thicker cottage cheese works best here. If yours contains more liquid, let it drain in a fine sieve before mixing.

Nutrition

• Calories: 145     Fat: 6.5 g    Carbohydrates: 3.5 g   Fiber: 0 g  Protein: 18 g
  

Recipe Compliments : Regan Jones, RD

This a summer pudding which I invented. It can be eaten as breakfast or as a refreshing afternoon snack. It is also high in protein so works well as a recovery snack after a workout. The chia seeds supply some protein and omega-3's ! It can be enjoyed by the whole family.

Ingredients:

450g Yogurt --> I use goat's/sheeps a brand which is not so sour in taste.
2 cups fruit (my favourite are strawberries, cherries, mixed forest fruits, apricots, peaches, nectarines)
3 Tablespoons chia seeds
2 Tablespoons raw unprocessed honey or other sweetener of choice
1 Tablespoon Stevia powder
2 Gelatin sachets (about a tablespoon each) dissolved in warm water

Add all the ingredients in a food processor. Blend for a minute. Pour the mixture into a bowl or mold,  place in the fridge for at least three hours to set. Enjoy !

Serves 6

3 Tablespoons fresh lemon juice
2 teaspoons mustard
1 Tablespoon apple cider vinegar
Sea salt to taste
3 Tablespoons tahini
3 Tablespoons water
2 heads butter or other green lettuce, shredded
2 green onions, sliced finely
1 cucumber, grated
1 small bunch red radishes, grated
4 cups cooked black beans (or use canned or from a jar )
2 Tablespoons minced fresh corriander OR 1 teaspoon ground corriander

Blend lemon juice, mustard, vinegar, tahini and water together to make the dressing. (For more Mexican dressing, use 3 Tablespoons salsa, 1 Tablespoon sesame oil, and 1/2 teaspoon salt or 1 teaspoon tamari). Assemble all other ingredients in salad bowl and toss with dressing.

serves 6

6 chicken breasts
6 pieces parchment paper
1 stalk celery, minced
1 onion minced
1 teaspoon thyme
1 teaspoon marjoram
1 teaspoon herb salt
Black pepper or cayenne pepper
6 Tablespoons lemon juice
6 Tablespoons dry white wine (optional)
parsley to garnish

Preheat oven to 190C.

Season chicken breasts on both sides and place on paper squares. Place celery, onion and herbs on the chicken, add lemon juice, pepper, and wine, and fold ends of paper upward to form a little package.

Bake for 30 minutes. Before serving garnish with fresh parsley.

Note: You can use a covered pyrex baking dish for baked chicken breasts not "en chemise."

Note:   I sometimes swop walnuts or sunflower seeds for the pine nuts and feta for the parmesan. Use your imagination ! :))

Makes 6 servings
 
Active Time  40 minutes    Total Time   40 minutes

Ingredients

1/3 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon coarse kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon dried crushed red pepper
2 pounds medium zucchini, trimmed
1/2 cup coarsely chopped fresh basil
1/4 cup pine nuts, toasted
Small wedge of Parmesan cheese


Preparation

Whisk oil, lemon juice, 1 teaspoon coarse salt, 1/2 teaspoon black pepper, and crushed red pepper in small bowl to blend.

Set dressing aside.

Using vegetable peeler or V-slicer and working from top to bottom of each zucchini, slice zucchini into ribbons (about 1/16 inch thick).

Place ribbons in large bowl. Add basil and nuts, then dressing; toss to coat.

Season to taste with salt and pepper.

Using vegetable peeler, shave strips from Parmesan wedge over salad 

I have an obsession with tahini and believe it is a neglected Mediterranean superfood which people are not giving enough attention to.

These muffins are a healthy treat and make for a great addition to a breakfast, a snack or a low sugar dessert.

Makes 8-9 muffins

Ingredients

3 Spotty bananas
1/2 Cup Coconut flour
1/4 Cup tahini
2  Eggs
2 tsp Cinnamon
2 tsp vanilla extract
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt

1. Preheat oven to 175C , and line a muffin tin with cupcake liners.
2. Combine bananas and tahini. You can use an electric mixer, but you can also manually mash together using a fork. Mix in eggs and vanilla.
3. Once all wet ingredients are combined, add cinnamon, baking powder, baking soda and sea salt, slowly pour in coconut flour until combined.
4. Scoop batter into 8 or 9 cupcake lines. Bake for 20 - 25 minutes, until a toothpick comes out clean.
5. Allow to cool completely so that the muffins stay intact.

Note: You could add a few raisins, cranberries or dark chocolate chips to sweeten them up a bit if you wish.

Did you know ? Chickpeas are a good source of protein and fibre - plus they're low in calories, just 46 cals per 28g.

A one pot dish that works brilliantly for lunch or dinner. Leftovers can be served cold or as a side dish.

Serves 4.

1 Tbsp. Olive oil
1 red onion, peeled and finely chopped
1 tsp ground turmeric
1 tsp ground cumin
1 tsp garam masala
1/4 tsp dried chilli flakes
250g brown basmati rice
600ml hot vegetable stock
400g can chickpeas, drained and rinsed
4 generous handful of spinach leaves
Juice of 1 un-waxed lemon
Generous handful of coriander leaves, finely choped
Generous pinch of sea salt or Himalayan pink salt

1. Heat the oil in a large saucepan over a medium-high heat and cook the onion for 2 minutes until softened but not browned. Add the turmeric, cumin, garam masala and chili flakes and stir through for 1 minute.
   
2. Pour in the rice and vegetable stock, reduce the heat to medium, then simmer for 8 minutes, stirring frequently to avoid the rice sticking.
   
3. Add the chickpeas and spinach and cook for a further 2 minutes.
   
4. Remove from the heat and stir through the lemon juice and coriander. Season with salt.