Tag Archives: eggs

Quick and Easy Egg Noodle Salad

Need a pack up lunch idea, meal-prep, or just have a busy schedule and need a quick and easy meal to fuel your day? Look no further, this veggie noodle bowl is perfect!

Serves 1

INGREDIENTS:

  • 1 boiled egg
  • Handful of spinach
  • 1 large tomato, chopped
  • Half an avocado, chopped
  • 50g dried egg noodles (1 nest)
  • 1 tbsp reduces-salt soy sauce

METHOD:

  1. Boil the egg noodles as per packet instructions
  2. Toss all ingredients together
  3. Enjoy!

NUTRITION

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Noodles – A good carbohydrate base to keep you fuller for longer, and relatively low in calories.

Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Spinach – An excellent source of vitamin K for cell signalling and to aid calcium absorption, and magnesium for nerve transmission and heart function.

Blueberry Banana Protein Pancakes

Yasssss lazy mornings call for PANCAKES… with over 20g of protein per portion, these are perfect for keeping you fuller for longer!

Serves 2

INGREDIENTS:

  • 4 eggs
  • 4 ripe bananas
  • 70g porridge oats
  • 150g blueberries (to top)

METHOD:

  1. Mash the bananas into a pulp, and beat in the eggs and oats to make the pancake mixture.
  2. Heat a non-stick frying pan on a high heat and add the mix with one spoonful per pancake (they should be quite small so they are easier to turn).
  3. Cook until brown on the underside and then flip (it should be around 2minutes per side).
  4. Top with blueberries or the toppings of your choice – peanut butter or maple syrup is also nice!
  5. Enjoy!

NUTRITION

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Porridge oats – high in fibre for digestion and slow energy releasing carbohydrates to keep you going!

Bananas – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!

Peanut Butter Treat Brownies

Okay okay okay – so if we eat a BALANCED we should be allowed little treats now and again. So here one is – gooey peanut butter brownies!

Makes 16

INGREDIENTS:

  • 225g crunchy peanut butter
  • 200g dark chocolate
  • 280g brown sugar
  • 100g self raising flour
  • 3 eggs

METHOD:

  1. Preheat the oven to 160/4.
  2. Heat 175g of the peanut butter, 150g of the dark chocolate and all of the sugar in a pan on a high heat until the sugar has just melted (this should take around 10minutes). Stir occasionally so that the sugar can caramelise.
  3. Leave the mixture for around 5minutes to cool and then add the eggs, stirring with a wooden spoon.
  4. Sieve in the flour and combine.
  5. Pour into a greased 20cm cubed tin and bake for 30minutes.
  6. Melt the remainder of the peanut butter, and drizzle onto the cooked brownies. Do the same with the remainder of the chocolate.
  7. Enjoy! (Not in excess).

NUTRITION

Compared to most other brownies, these are actually fairly low in calories and fat, most probably because peanut butter has replaced the butter that would have been added!

Beef-ey Poached Eggs

Yummy yummy yummy… a twist on a shaklaka (of which I will be making soon…) and can be eaten for breakfast, tea or dinner!

Serves 2

INGREDIENTS:

  • 250g 5% fat minced beef
  • 1 can chopped tomatoes
  • 4 eggs
  • 2 onions, chopped
  • 2 cloves garlic, diced
  • 1 tsp olive oil
  • 140g frozen peas

METHOD:

  1. Saute the onions for 3-4minutes on a medium heat until soft.
  2. Add the mince beef and turn to a high heat to brown. Then reduce the heat and cook for a further 5minutes.
  3. Add the garlic and mix for 2 minutes.
  4. Add the canned tomatoes and peas, and mix.
  5. Crack the eggs on top of the beef, cover and cook for 4minutes or until the eggs are cooked as wanted.
  6. Enjoy!

NUTRITION:

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Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Eggs –  Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Super FLUFFY Omelette

Lazy mornings are times of chilled out breakfasts… enjoy with this fluffy omelette and a cup of coffee to keep you fuller for longer.

Serves 1

INGREDIENTS:

  • 3 eggs
  • 1tsp olive oil

METHOD:

  1. Separate the egg yolks and egg whites.
  2. Use a fork to whisk the egg yolks until combined.
  3. Using an electronic whisk, or a hand whisk, stir the egg whites until peaks have formed (like you are making meringue).
  4. Heat the olive oil in a frying pan (with a lid).
  5. Fold in the egg yolks to the whisked whites.
  6. Add the mixture to the hot pan, reduce the heat to low-medium, and cover for 10minutes until crispy at the bottom and hot all the way through.
  7. Serve and season (add any fillers if needed).
  8. Enjoy!

NUTRITION:

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Cauliflower-Base Pizza

A lighter meal but still AMAZINGLY yummy and, I would argue, is an even better alternative to regular pizza.

INGREDIENTS

  • 300g cauliflower couscous
  • 2 eggs, beaten
  • 2 tsp oregano
  • 3 tbsp tomato puree
  • 60g 30% lighter cheese, grated or sliced
  • 2 sprigs fresh basil
  • 2 tsp green pesto
  • 100g cherry tomatoes, halved
  • 1 tsp olive oil
  • Seasoning

METHOD

  1. Preheat the oven to 220/8.
  2. Combine the cauliflower couscous, eggs and oregano to make a ‘dough’.
  3. Spread the olive oil onto baking parchment – this is important as the dough will stick if not (I found this out the hard way!).
  4. Create a ball with the cauliflower and mould into pizza-base form.
  5. Cook for 15-20 minutes, until hard and browning on the outside like a normal pizza base.
  6. Spread the tomato puree on, and add the toppings.
  7. Cook for a further 10 minutes, until the cheese has melted.
  8. Top with more fresh basil.
  9. Enjoy!

NUTRITION

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Only contributing 11.89g of carbohydrate per serving, this low-calorie meal provides 21g of protein and is good for a lighter dinner.

Cauliflower – High in vitamin C for protein and neurotransmitter synthesis; and vitamin K for bone construction and cell signalling.

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

 

Veggie Pasta Frittata

Providing 3 of your 5 a day and a fun way to spice up a frittata in this easy and cheap meal!

INGREDIENTS:

  • 3 eggs, beaten
  • 200g pasta (cooked weight)
  • 1 red pepper, chopped
  • 80g peas, cooked
  • 1 onion, chopped
  • 30g cherry tomatoes, halved
  • 1 clove garlic, diced
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a frying pan on a medium heat, and add the onion and fry for 4 minutes.
  2. Add the peppers, garlic and cherry tomatoes, and fry for a further 2 minutes.
  3. Turn to a high heat and add the cooked pasta and peas, mix.
  4. Add the beaten eggs and mix slowly until they start to form an omelette at the bottom.
  5. Top with cheese and move the frying pan to under the grill and leave until the cheese has melted.

NUTRITION

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Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body. They are also a major contributor of polyunsaturated and monounsaturated fats in this meal.

Pasta – A low-fat, high-carbohydrate base, full of fibre for digestion and a fun swap for the regular potato which is used normally in a frittata.

Tomatoes – Massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Pepper – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

Peas – Providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

 

Ham and Cheese Potato-Crusted Quiche

Can be eaten hot or cold! Leftovers are perfect for a picnic when enjoying the beautiful (but limited) British sunshine.

Serves 2

INGREDIENTS

  • Potato, thinly sliced into circles
  • 5 eggs
  • 150ml semi-skimmed milk
  • Cooked Ham
  • 60g 30% lighter cheese, grated
  • 6 cherry tomatoes
  • 1 tsp olive oil
  • Seasoning

METHOD

  1. Preheat the oven to 220/8.
  2. Mix the potato slices with the olive oil and season.
  3. Line a oven-proof dish with the thins, including the walls, to cover and make a base.
  4. Bake for 20minutes.
  5. Meanwhile, whisk the eggs and milk together, and add the ham and cheese.
  6. Once the base is cooked, pour in the quiche filling, top with tomatoes, and bake for a further 20-30 minutes, depending on how deep the base is.
  7. Serve with salad or veggies.
  8. Enjoy!

NUTRITION

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The fat and salt content of this can be reduced further by not including the cheese, swapping the semi-skimmed for skimmed milk, and swapping out the ham for a lower-salt meat like chicken or tinned tuna.

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Potato – A starchy, low-fat base they will provide you with energy for the rest of the day.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

Ham – A good source of Thiamin for the release of energy from carbohydrates and neurotransmitter synthesis, and high in protein for muscle repair and recovery.

Sausage and Courgette Omelette

INGREDIENTS:

  • 4 reduced-fat sausages
  • 4 eggs
  • 1 courgette
  • 2 onions, chopped
  • 1 garlic clove, crushed
  • 1 tsp olive oil

METHODS:

  1. Heat olive oil in pan on a medium heat.
  2. Add onions and heat until soft.
  3. Remove onions from pan and add sausages, cook for 10 minutes.
  4. Add the cooked onions, garlic and courgette and cook for a further 5 minutes.
  5. Add the eggs and cook for until hard and white.

NUTRITION

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Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Homemade Fish and Chips (with Avocado Dip!)

RIGHT! So I crave fish and chips from my local chippy all the time! However this healthier version satisfies these wants and needs, and provides me with LOADSA different essential nutrients.

INGREDIENTS

  • 240g white fish, cut into ‘fingers’.
  • 55g breadcrumbs
  • 1 bunch of fresh parsley
  • 1 bunch of fresh coriander
  • 1 egg
  • 20g flour
  • zest of 1 lemon
  • 1 large avocado
  • Juice of 1 lime
  • 100g greek yoghurt
  • 1 tbsp olive oil
  • 2 sweet potatoes, chopped into wedges
  • 1 tbsp dried rosemary
  • 120g frozen peas

METHOD

  1. Preheat the oven to 8/230
  2. Combine the sweet potato wedges with the olive oil, salt, pepper and dried rosemary and roast for 30 minutes.
  3. Mix the breadcrumbs, lemon zest, salt, pepper and parsley.
  4. Put the flour in one bowl, eggs in another, and breadcrumb mix in another.
  5. Heat a little oil in a frying pan, and leave at a medium heat.
  6. Coat each fish strip in flour, then egg, then breadcrumb mix and fry until the outsides have gone golden and the fish is cooked through (this should take around 15 minutes).
  7. Whilst the fish fingers are cooking, blend together the avocado, greek yoghurt, lime juice, coriander, salt and pepper.
  8. Serve up and enjoy!

NUTRITION

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Fish – white fish is low-fat and calorie when consumed on its own or in a homemade crumb. It is also a good source of protein and the vitamins B6 and B12, which help to utilise carbohydrates for energy and are involved in respiration.

Avocado – containing SO MUCH healthy fat (monounsaturated and polyunsaturated) it is perfect for helping you maintain your energy through long days.

Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintanence.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.