Easy, everyday eggs for healthy homemade meals

LOOKING for a source of protein that’s affordable and good for you too? Look no further than the ‘eggceptional’ everyday egg.

Easily dressed up for a dazzling dinner for two or dressed down for a number of family favourites, eggs are a longlife pantry essential.

They’re particularly useful in the lock-down kitchen where their shelf life can be extended when stored in the fridge and beaten egg mixture also freezes well in an airtight container.

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Another ‘eggcellent’ reason to stock up on (not stockpile!) eggs is their nutritional value.

Eggs are a source of high-quality protein and a good alternative to more expensive sources of protein.

An average large egg of 55g is high in protein, vitamin B12 and biotin, and a source of vitamin D, riboflavin, choline, selenium, iodine, lutein and zeaxanthin.

This gives eggs a big thumbs up as part of a healthy balanced diet.

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For the full benefit, enjoy your eggs whole, yolk and all. Boiled eggs are ready in a jiffy and can be eaten on the run.

Sure, you might only be running around your house at the moment (egg and spoon race, anyone?), but for future reference, these little powerhouses are great for packed school and office lunches…or that picnic at the bottom of the garden.

If you have a little extra time on your hands at the moment, why not get cracking on a few ‘eggciting’ new recipes?

Breakfast Egg Muffins

Makes 12

Ingredients:
12 extra large eggs
125ml cream
½ cup spring onions, chopped
2 cloves garlic, grated
1 chilli, diced
1 large red bell pepper, diced
1 cup corn, cut off the cob (or frozen)
2 cups baby spinach
60g (½ cup) mozzarella, grated
Salt and pepper, to taste
Olive oil

Method:
Preheat oven to 180˚C and grease a 12 cup cupcake tin.
Add a drizzle of olive oil to a large frying pan.
Add spring onion, garlic and chilli. Cook until fragrant.
Add bell pepper and corn and cook until tender.
Add spinach and cook until wilted and all water evaporates. Remove from the heat and stir through the cheese.
Meanwhile, whisk eggs and cream together. Season well.
Evenly distribute the veggies into the cupcake tin.
Pour egg mixture over veggies.
Bake in the oven for 20-25 minutes, or until golden and set.
Serve warm and enjoy!
To freeze:
Wrap cooked and cooled muffins tightly with cling film and place in a ziplock bag and freeze.
To reheat:
Defrost muffins in the fridge or covered on the counter.
Oven: Place muffins on a baking tray and reheat in the oven at 180˚C until warmed through.
Microwave: For a quicker breakfast on the go option use the microwave. Place on a piece of paper towel on a microwave-safe plate. Reheat gently in the microwave on medium power until hot and warmed through to the centre, about 30 seconds (from thawed) or 1 to 2 minutes (from frozen).

Broccoli, Pea & Tomato Frittata
Serves 4-6

Ingredients:
9 extra large eggs
125ml cream
1 tsp dried chilli flakes
125g (±1 cup) mature cheddar, grated
½ onion, diced
100g (±1 cup) asparagus
100g (±1 cup) tenderstem broccoli
150g (±1 cup) peas
150g baby vine tomatoes
Salt and pepper, to taste
Olive oil
Micro herbs & lemon wedges, for serving

Method:
Preheat your oven to 180°C.
Whisk eggs in a medium bowl with the cream, chilli flakes and salt and pepper, to taste. Stir through the cheddar and set aside.
Heat a drizzle of olive oil in a 25cm oven-proof or cast iron pan. Add onion and cook, stirring occasionally, until softened. Add broccoli and asparagus and cook until almost tender. Add the peas and cook for a minute. Season to taste.
(The veggies will continue to cook in the oven so keep them crunchy.)
Pour the egg mixture into your pan, stir to arrange the veg evenly.
Cook for a few minutes until the edges of the frittata start to pull away from the pan.
Add the vine tomatoes.
Transfer pan to the oven and bake until set, 20-25 minutes.
Sprinkle the frittata with micro herbs and serve with a wedge of lemon.
To freeze:
Wrap cooked and cooled frittata (whole or in portions) in cling film and freeze.
To reheat:
Defrost frittata uncovered in the fridge overnight.
Place frittata on a baking tray and reheat in the oven at 180˚C until warmed through.

Butternut, Spinach & Feta Quiche
Serves 6-8

Makes a 28cm quiche

Ingredients:
For the pastry:
225g flour
175g cold butter, cut in cubes
4-5 Tbsp. ice water
For the filling:
1 small butternut, cubed and roasted
1 small onion, diced
2 cloves garlic, finely grated
1 tsp dried herbs
1 head fennel, finely sliced
200g baby spinach
100g feta cheese
Olive oil
Salt and pepper, to taste
150ml cream
150ml milk
4 extra large eggs
Salt and pepper, to taste

Method:
For the pastry:
Place flour and butter into a food processor. Pulse until mixture resembles wet sand.
Add ice water and mix briefly, about 30 seconds, to form a soft dough. Remove dough, shape into a disk, wrap in cling film and refrigerate for at least 2 hours.
Preheat oven to 180˚C.
To roll, lightly flour dough and a clean surface. Roll out gradually, periodically letting the dough rest for a moment before continuing.
Roll dough to a thin round just larger than your fluted quiche pan. Lay dough loosely into the pan. Press firmly along the base and sides. Trim away any overhanging pastry. Line with baking paper. Fill to the top with uncooked rice or beans, then bake in the oven for 15 minutes. Remove the rice or beans and baking paper. Return the crust to the oven for a further 8 to 10 minutes, or until golden and crisp.
For the filling:
Preheat oven to 180˚C.
Add a drizzle of olive oil to a frying pan over a medium-high heat. Cook the onion and fennel until tender. Add the garlic and dried herbs and cook until fragrant. Add the baby spinach and cook until wilted and all the water is released. Season. Remove from the heat and mix in the roasted butternut.
Arrange vegetables evenly across the quiche crust.
Whisk together the cream, milk and eggs. Season well.
Pour over the filling ingredients.
Crumble over the feta evenly.
Bake quiche for 35 to 40 minutes, or until just set. Leave to cool slightly, then serve with a crisp green salad.

To freeze:
Wrap the whole cooked and cooled quiche tightly in plastic wrap or cut into portions and individually wrap.
To reheat:
Defrost the quiche in the fridge overnight if you froze it whole. Portions will defrost quickly.
Reheat on a baking tray in the oven at 180˚C until heated through.

Fluffy Pancakes with Fresh Berries
Serves 8

Ingredients:
500ml (2 cups) milk
2 extra large eggs
4 Tbsp. melted butter or neutral oil
300g (2 cups) flour
4 Tbsp. sugar
1 Tbsp. baking powder
½ tsp salt
Maple syrup / honey & fresh berries, for serving

Method:
In a large bowl- whisk together milk, eggs, and melted butter.
Add the flour, sugar, baking powder, and salt. Whisk well to combine.
Set batter aside and allow to rest for 15 minutes.
Heat a large non-stick frying pan over medium heat.
Wipe the pan with a piece of paper towel dipped in neutral oil.
Scoop ¼ cup batter per pancake into the hot pan.
Cook on the first side until bubbles appear on the surface. Flip and cook for another 2 to 3 minutes until both sides are golden brown. Transfer to a plate in a warm oven.
Repeat using the remaining batter.
Stack pancakes and top with fresh berries and a drizzle of maple syrup or honey.
To freeze:
Stack pancakes between wax paper or baking paper, and place in a ziplock / resealable bag to freeze.
To reheat:
Microwave: Place frozen pancakes on a microwave-safe plate, and microwave for 20 seconds intervals checking until warm and soft.
Oven: Preheat oven to 180ºC. Place the desired number of frozen pancakes in a flat layer on a baking tray and cover the pan tightly with foil. Bake for about 10-15 minutes, until the pancakes are warm and soft.

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