Fit Focus: Eggs are a great way to start the day
EGGS are such a versatile food and can be used at any meal or as a snack. These are two of my favourite egg recipes, the shakshuka can be a lunch or a quick and tasty dinner for an evening you are in a rush.
The egg muffins have been very popular over the past while but they are so versatile and easy that it is defiantly worth reminding.
A protein based meal is a great way to start your day as it makes you crave less sugar rich food for the remainder of the day. It keeps you satiated for longer so your need to snack is reduced. As a result you consume less calories throughout the day.
Prep time 35 minutes, serves 2
2 tablespoons of butter
1 onion sliced
1 yellow peeper, deseeded and sliced
1 red pepper, deseeded and sliced
2 garlic cloves, crushed
½ teaspoon ground cumin
¼ teaspoon mild chilli powder
400grams chopped tomatoes or cherry tomatoes
1 teaspoon of lemon juice
100 grams spinach, washed
Salt and pepper
Handful of fresh parsley or coriander 4 medium eggs
1. In a large frying pan melt the butter on a medium heat.
2. Add the onions and peppers and cook for 4-5 minutes until they have started to soften. Add the garlic and cook for another 4-5 minutes. Add the cumin and chilli powder and stir for a minute or so, then stir in the tomatoes and lemon juice. Cook for a couple of minutes stirring occasionally.
3. Stir in the spinach, then turn the heat down to low, cover and cook for 5 minutes. Season to taste with salt and pepper.
4. Sprinkle hale the parsley or coriander over the tomato mixture, then make 4 wells in the mix and crack an egg into each one. Sprinkle the eggs with some salt and pepper, cover the pan with a lid of foil and simmer over a low heat for 8-10 minutes or until the eggs are done to your liking.
5. Remove from the heat and sprinkle with the remaining parsley or coriander and serve.
Prep time 35 minutes, makes eight muffins
6 slices bacon, cooked and finely chopped
85gram jarred roasted red peppers, diced
120ml heavy cream
4 large eggs 220grams gruyere cheese, shredded, divided
Fine sea salt and freshly ground black pepper
Finely chopped fresh parsley, for garnish (optional) Makes 8 muffins
1. Preheat the oven to 180 degrees Celsius.
2. Divide the chopped bacon and diced red peppers evenly among 8 cups of a standard non-stick muffin tray.
3. Place the cream, eggs half the cheese and a generous pinch each of salt and pepper in a blender and blend until smooth, 1-2 minutes. Divide the mixture evenly among the muffin cups, pouring it over the red pepper and bacon fill each cup about ¾ full.
4. Place the muffin pan in a baking dish and pour 1 inch of boiling water into the dish, around the muffin pan. Sprinkle the remaining cheese over the top of the muffins and bake for 25 minutes.
5. Remove the pan from the oven and let the muffins cool in the pan. To serve, gently tap the egg muffins out of the muffin pan. Garnish with a sprinkle of parsley, if desired.
