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Cheesy Courgette Muffins2

Cheesy Courgette Muffins

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This recipe came about through having a glut of courgettes at the height of summer. Any owners of vegetable plots will tell you that once courgettes start to come through, they seem to double overnight!

The joy of this recipe is that it is great to use up those courgettes which have almost turned into marrows (the skin may need peeling if rather tough and the centre scooping out if they have gone seedy and ‘wooley’) rather than just stuffing them. It is also very simple and uses ingredients found in most cupboards.

CHEESY COURGETTE MUFFINS

Joanne Iceton
Super tasty muffins, delicious straight from the oven.
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Prep Time 15 minutes
Course Side Dish

Equipment

  • muffin tin/tray

Ingredients
  

  • 125 g courgette (about 1 small courgette) thinly slice 6 - 8 to decorate then grate the rest
  • 125 g mature cheese grated
  • 100 g self raising flour*
  • 1 egg, beaten
  • 60 m rapeseed or olive oil
  • 180 ml milk of choice
  • pinch salt & pepper
  • 100 g chopped ham optional

Instructions
 

  • Oven 180c
  • Add the grated courgette, 100g of the grated cheese and flour to a bowl and mix. If using ham, add this now.
  • Create a well in the centre then add the egg, oil and milk. Mix the ingredients briefly then mix the liquid ingredients with the dry with a pinch of salt and pepper. Do not over mix as this will make a tough muffin. The batter should be quite thick but still drop off a spoon. Add a splash more milk if needed.
  • I used a silicone muffin tray which simply need greasing lightly. Otherwise, feel free to use muffin cases in a tray.
  • Using two spoons, share the mixture between the muffin cups and top with sliced courgette (if using) then the remaining 25g grated cheese. The mixture will make 6 - 8 larger muffins or 12 small.
  • Bake for 20 - 25 mins for smaller muffins or 30 - 35 mins for larger ones. Check they are cooked by inserting a sharp knife/skewer/toothpick which should come out clean with perhaps a few crumbs attached.
    Leave to cool for at least 5 mins before eating.

Notes

These muffins are best served warm.
They can be stored in a sealed container for a day or two. If keeping for longer, store in the fridge for up to five days. To reheat, pop on a baking tray, oven 180c for 5 - 10 mins or heat in a microwave for about 30 seconds.
These muffins are quite dense because of the courgette content. If wishing to lighten them, wrap the grated courgette in a muslin cloth or very clean tea towel and squeeze to get as much moisture out as possible. I quite like the density of them (and the less steps the better for me!) but everyone has different tastes.
*In most cases, I try to use wholemeal flour for the extra fibre and nutrients. This now comes in plain and self raising options - to make your own self raising flour, add 1 tsp baking powder to 75g plain flour. Bakes made with wholemeal flour tend to be a little heavier so I used 50g wholemeal and 50g white, but feel free to stick with standard white flour for the whole recipe.
Keyword cheese, courgettes, muffins

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Courgettes like other squashes are diuretics and their potassium content benefits those with high blood pressure. They are also a source of immune system boosting vitamin C as well as  soluble fibre – essential for good digestion and helping to stabilise blood sugar.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. Dairy products have been associated with positive health benefits against diabetes and metabolic syndrome. Like many foods, they should not be eaten in vast amounts, but certainly as part of a healthy diet.

Cheesy Bean & Sweetcorn Patties

Cheesy Bean & Sweetcorn Patties

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This is a recipe that came about to satisfy our vegetarian daughter as well as to use up some stale bread, grated cheese that had gone a bit hard and tin of kidney beans that had been in the food cupboard far too long.

Adding the cheese and sweet chilli sauce gives these patties a wonderful depth of flavour. We had these with a salad (as shown) as well as some buttered small potatoes. Yum Yum!

(If you do make ‘meatball’ sized patties, they will take less time to cook – about 2 mins on each side)

Enjoy – Jo x

CHEESY BEAN & SWEETCORN PATTIES

Joanne Iceton
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Course Main Course, Side Dish, Snack

Ingredients
  

  • 2 medium slices bread preferably wholegrain
  • 400 g can kidney beans rinsed and drained (or mixed beans)
  • 400 g can chickpeas drained
  • 1 egg
  • 3 tbsp. sweet chilli sauce
  • 150 g sweetcorn canned or cooked if frozen
  • 100 g mature cheese grated
  • 1 tsp. dried parsley
  • 1 tbsp. oil

Instructions
 

  • Add the bread to a food processor and pulse to make breadcrumbs. Add the beans, chickpeas, egg and chilli sauce, then blend until smooth.
  • Alternatively, if you don’t have a processor, grate the bread to make the breadcrumbs and mash the beans and chickpeas with a potato masher. The patties will be chunkier but this is fine.
  • Stir in the sweetcorn, cheese and parsley then season.
  • Using wet hands, form the mixture into burger/patties or you could even make ’meatballs’. You want them to be at least 2.5 cm depth. Set aside
  • Heat a large frying pan then add 1/2 tbsp. oil tilting the pan to cover the base.
  • Add the patties or bean balls ensuring you leave space between them (otherwise, they will steam) then turn the heat to medium. You may need to cook them in batches.
  • Cook for about 4 mins each side until browned.
  • Serve either in a bun or on top of a spinach, beetroot and tomato salad as I have here.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Kidney beans and Chickpeas (like all pulses) offer energy giving carbohydrates, protein, soluble fibre, vitamin B1, folate, phosphorous, potassium and iron. Kidney beans also contain a mineral (molybdenum) which destroys sulphites. Sulphites are used as a preservative in many foods and many individuals, especially asthmatics are sensitive to them. Eating pulses on a regular basis can help prevent future heart disease.
As sweetcorn is a wholegrain it has similar benefits to other wholegrain foods with additional antioxidants, vitamins, minerals, complex carbohydrates and phytonutrients all which work together to prevent disease. Eating more wholegrains helps to prevent type 2 diabetes, heart disease and certain cancers.

Wholegrain bread like flour contains more B vitamins (important for a healthy nervous system) minerals such as copper, selenium, magnesium and manganese as well as insoluble fibre (fibre in the diet can help to lower blood sugar and blood cholesterol levels as well as maintaining a health digestive system) The refining  process needed to make white pasta, flour and bread removes most of these valuable nutrients which is why we always prefer to use these foods. It is a complex carbohydrate food which releases energy slowly  (unlike refined carbohydrates like pastries, cakes, white bread/pasta, sugar and sugary drinks). Because they take longer to digest, they keep you fuller for longer.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of  conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes. Like many foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

Courgette, Lemon and Pea Pasta

Courgette, Lemon and Pea Pasta

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This is such a quick and simple dish and great for using up whatever pasta you have.  For this dish, I used some lasagne sheets found lurking in the back of my store cupboard (there is always ways to use up food!). Just snap into pieces and cook ensuring you use lots of boiling salted water and a large pan, stirring every now and then to avoid sticking together. Once cooked, it needs to be added to the courgettes immediately, otherwise it will clump together. Otherwise, feel free to use whatever you have.

I also used some courgettes that had been around for a while; just because they had a few marks and knocks, doesn’t mean they have to head for the bin. Remember, by reducing food going to landfill, you are doing a bit to help our planet.

COURGETTE, LEMON & PEA PASTA

Joanne Iceton
A simple, summery pasta dish using seasonal courgettes
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Servings 4

Equipment

  • Chopping knife
  • chopping board or use a flat plate
  • Citrus zester or fine grater*
  • Pan to cook pasta
  • Wide, deep pan for the whole dish

Ingredients
  

  • 300 g wholewheat pasta you can use standard if wished
  • 200 g frozen peas
  • 1 tbsp oil
  • 2 - 3 garlic cloves, crushed or finely chopped or use 2 - 3 tsp. garlic paste
  • 2 - 3 courgettes sliced into half moons
  • 1 lemon zested and juiced (about 2 tbsp)
  • 75 g parmesan or very mature cheddar cheese grated
  • Handful fresh mint chopped

Instructions
 

  • Weigh and prepare the ingredients.
  • Cook the pasta in boiling salted water for 8 - 12 mins until just cooked, adding the peas for the last 2 mins.
  • Meanwhile, heat a deep and wide pan and add the oil, then garlic. Quickly add the courgettes and stir fry until softened. 
  • Drain the pasta and peas reserving the cooking water then stir into the courgettes. Add the lemon juice, stir, then add most of the cheese (50g) reserving a little for later.
  • Add a ladleful of the pasta cooking water; this will emulsify with the cheese and lemon juice to create a silky sauce (you may need to add a little more). Stir through the chopped mint and serve with the reserved cheese.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Community Pantry. 

Thank you

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Nutritional Benefits:
Wholewheat pasta like wholemeal bread and flour contains more B vitamins (important for a healthy nervous system) minerals such as copper, selenium, magnesium and manganese as well as insoluble fibre (fibre in the diet can help to reduce the risk of heart disease and support a healthy digestive system) The refining process needed to make white pasta, flour and bread removes most of these valuable nutrients which is why we always prefer to use these foods. It is a complex carbohydrate food which releases energy slowly (unlike refined carbohydrates like pastries, cakes, white bread/pasta, sugar and sugary drinks). Because they take longer to digest, they keep you fuller for longer.

Peas are a source of protein (important for building, maintaining and repairing all cells) and like all vegetables, soluble fibre. They also contain B vitamins, vitamin C, vitamin K, and a variety of minerals, including phosphorus, manganese, magnesium, potassium, and iron.

Courgettes like other squashes are diuretics and their potassium content benefits those with high blood pressure. They are also a source of immune system boosting vitamin C as well as soluble fibre – essential for good digestion and helping to stabilise blood sugar.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that the fatty acids in dairy foods may help to protect against developing type 2 diabetes. Like many foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

Mini Egg Frittatas

MIni Egg Frittatas

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These are great as a snack, packed lunch or served as part of a meal eaten hot or cold. They are ideal for freezing too, just pop in an airtight container or bag, label and freeze for up to three months and simply defrost overnight in the fridge.

 

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our website (and non-profit organisation) incurs costs to keep it running. If you would like to help keep it going, please consider giving a donation.
Thank you

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Nutritional Benefits:
Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc, omega 3’s and choline (a nutrient needed for the development of memory and learning in the brain). Studies show that egg consumption can help to prevent chronic age related conditions like heart disease, eye degeneration, memory loss and loss of muscle mass. 
Peppers are an excellent source of vitamin C (boosting immunity, helping to prevent asthma and wound healing), vitamin E (healthy skin) and other antioxidants which help to prevent certain cancers, heart disease and inflammation.
Tomatoes are full of vitamin C, antioxidants which are cancer preventative, potassium (essential for maintaining fluid balance and muscle/nerve function) and compounds which prevent blood clots.
Peas are a source of protein (important for building, maintaining and repairing all cells) and like all vegetables, soluble fibre. They also contain B vitamins, vitamin C, vitamin K, and a variety of minerals, including phosphorus, manganese, magnesium, potassium, and iron.
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. Dairy products have been associated with positive health benefits against diabetes and metabolic syndrome. Like many foods, they should not be eaten in vast amounts, but certainly as part of a healthy diet.

Easy Peasy Cheesy Frittata

Easy Peasy Cheesy Frittata

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Another simple yet nutritious meal using storecupboard ingredients. It is also super quick to prepare and cook.

EASY PEASY CHEESY FRITTATA

Joanne Iceton
A quick dish, full of flavour that appeals to children
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Ingredients
  

  • 1 tbsp. oil
  • 6 - 8 spring onions sliced
  • 200 g frozen peas
  • 6 - 8 eggs depending on how hungry!
  • 180 - 240 ml milk this works out at 2 tbsp. milk per egg used
  • 100 g mature cheddar cheese grated
  • Small handful fresh mint finely chopped (or 1 tsp. dried mint/mint sauce)

Instructions
 

  • Prepare the ingredients.
    Add the oil to a large frying pan (preferably with a lid) and turn to a medium heat. Add the spring onions stirring to soften then add the peas. Turn the heat to low as you don’t want to colour the veg and cover. This will defrost the peas.
  • Add the grated cheese and mint to the beaten egg, season with black pepper if wished, mix then add to the pan.
    Stir the frittata mixture for a few moments to distribute the vegetables. As the edges start to set, using a spatula, lift the sides to allow the egg mixture to flow underneath.
  • Once the majority of the egg is set, cover and leave to cook until set completely (about 12 - 15 mins).
    If you don’t have a lid, you can make do by covering the pan with foil.
    If preferred, you can pop the pan under the grill to brown the top. If your pan does not have an ovenproof handle, simply cover in foil to protect it.
    Serve with a green salad and potato wedges if hungry or alternatively serve Mediterranean style in a sandwich.

Notes

Alternatives:
  • You can also add 200g cooked and sliced/diced potatoes at the same time as the peas
  • Add two chopped courgettes and 100g broad beans instead of the peas, chopped basil instead of the mint and crumbled goats cheese instead of the cheddar. Grate in some lemon zest for a zingy flavour
  • Add 100g chopped tomatoes (try half sundried tomatoes for extra flavour), 50g pitted olives and swap the cheddar cheese for crumbled feta cheese
  • Omit the peas and mint and add 400g cooked diced sweet potato or butternut squash instead then add 150g baby spinach leaves. This works well without any cheese.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits

Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc and choline (a nutrient needed for the development of memory and learning in the brain).
Peas are packed with several B vitamins (including folate), vitamin C, iron, phosphorous and manganese as well as a great source of soluble fibre. Peas contain more protein than any other vegetable so are a good choice for vegetarians. As not all essential amino acids are not present, they are best combines with eggs, milk or cheese. Research has shown that folate levels are often low in people with depression and anxiety so peas may help with this.
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. Dairy products have been associated with positive health benefits against diabetes and metabolic syndrome. Like many foods, they should not be eaten in vast amounts, but certainly as part of a healthy diet.

Mexican Nachos

Mexican Nachos

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An ideal snack to accompany a movie night (or a side). The salad is great to have on it’s own and if you have any left over, pop it in a lunchbox to have the next day in a pitta bread.

MEXICAN NACHOS

Joanne Iceton
A combination of Mexican salad and nachos, what's not to love?
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Ingredients
  

Salad

  • 2 large tomatoes chopped
  • 1 red pepper chopped
  • 6 spring onions sliced
  • 150 g frozen sweetcorn cooked
  • 100 g black olives sliced
  • 400 g can kidney beans drained and rinsed
  • 2 avocados peeled and chopped
  • Handful coriander chopped
  • Dressing
  • Zest and juice of 1 lime approx. 30ml
  • 60 ml unrefined rapeseed oil
  • 1 garlic clove crushed (or 1 tsp. minced garlic)
  • 1 tsp. cumin
  • 1/2 tsp minced chilli/chilli flakes
  • 1/4 tsp. salt

Nachos

  • 6 wholewheat tortillas
  • 1/2 tbsp. rapeseed oil
  • 1 tsp. smoked paprika
  • 1/4 tsp salt
  • 100 g cheese grated (use whichever you prefer)

Instructions
 

  • Add all of the salad ingredients to a bowl. Mix the dressing ingredients (I find this easier to use a small jar and give it a good shake) and pour over the salad. Set aside
  • Stack the tortillas then cut them in half. Cut again into quarters then eighths making triangle shapes. Pop in a bowl, drizzle with the oil and using your hands, toss to coat. Sprinkle the paprika and salt a little at a time so as to distribute well.
  • Pop on a greased baking tray and bake at 180c for 5 mins. Remove from the oven, spoon over some of the salad (about half), sprinkle with the cheese then return to the oven to warm through the salad and melt the cheese (5 - 10 mins). Serve with soured cream and salsa if wished.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

Nutritional Benefits

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further as well as cooking.
Peppers are a rich source of vitamin C (for healthy cells and to absorb iron), E (for healthy cells and circulation) and B6 and again have anti-cancer properties.
Kidney beans (like all pulses) offer energy giving carbohydrates, protein, soluble fibre, vitamin B1, folate, phosphorous, potassium and iron. Kidney beans also contain a mineral (molybdenum) which destroys sulphites. Sulphites are used as a preservative in many foods and many individuals, especially asthmatics are sensitive to them.
As sweetcorn is a wholegrain, it has similar benefits to other wholegrain foods with additional antioxidants, vitamins, minerals, complex carbohydrates and phytonutrients all which work together to prevent disease. Eating more wholegrains helps to prevent type 2 diabetes, heart disease and certain cancers.
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.
Cumin like most spices is anti-inflammatory, antibacterial, may help digestion and contain valuable antioxidants that are cancer preventative.
Chilli is another native and traditional ingredient and have high levels of antioxidants, may help to relieve pain and joint problems and rich in vitamin C.
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes. Like many foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

lcbc-brunch-pizzas-img

Brunch Pizzas

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A quick dish which can be made in less than 30 minutes

PITTA PIZZAS

Joanne Iceton
A quick and simple dish
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Course Main Course, Snack

Ingredients
  

  • 1 pepper chopped
  • 200 g cherry tomatoes halved
  • 2 spring onions sliced
  • 100 g cooked ham chopped (optional)
  • 100 g baby mushrooms sliced
  • 100 g tinned sweetcorn or frozen but defrosted
  • Handful basil/spinach/rocket leaves
  • 1 tbsp. unrefined oil e.g. rapeseed or olive
  • 4 - 6 wholemeal pitta breads
  • 4 - 6 free range eggs
  • 100 g cheese grated

Instructions
 

  • Oven 200c.
  • Chop and slice the vegetables and ham, if using. Add to a bowl with the sweetcorn and basil along with the oil then toss together.
  • Place the pitta breads on a well greased baking tray and share the vegetable mixture between them creating a ’ring’ with the mix. One at a time, crack the eggs into a small bowl, then drop into the centre of the vegetable ‘ring’ on the pittas.
  • Top with the grated cheese and bake at 200c for about 10 mins until your liking.
  • Serve on its own or with a side salad. Any extra topping will keep in the fridge for a few days. Try tossing with some salad leaves or pasta to eat cold.

Notes

You may substitute most of the ingredients if wished and make different versions:
ITALIAN - Spread the base with sundried tomato pesto, toss the vegetables with 1 tsp. dried oregano then proceed. You may used mozzarella if wished.
MEXICAN - Mix 2 tbsp. tomato puree with 2 tbsp. water. Add 1 tbsp. finely chopped coriander and a pinch of dried chillies. Spread this over the base. Add 200g tinned kidney beans, to the vegetable mixture, omitting the meat if wished, then proceed as above. .
GREEK - Mix 2 tbsp. tomato puree with 2 tbsp. water, 1/2 tsp. crushed garlic/garlic and 1/2 tsp dried oregano. Spread over the base. Add 100 chopped olives and 100g chopped feta to the vegetable mixture and proceed as above, omitting the grated cheese.
You may also swap the ham for chicken, chorizo or tuna

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Adding a range of vegetables not only adds flavour, different textures and colour but most importantly, provides a wider variety of nutrients.
Peppers are a rich source of vitamin C, E and B6 have anti-cancer properties.
Onions of all types contain vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, helps to reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).
The compounds in mushrooms not only help to boost the immune system but may help to prevent auto-immune diseases such as arthritis and lupus.
Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Cooking tomatoes concentrate the compounds making it easier for the body to absorb it. Also, adding fat (as in olive or vegetable oil) boosts the absorption further.
The addition of cheese and eggs adds protein, essential for the body to make and repair all cells. Cheese offers calcium, important for strong bones and teeth.
Eggs offer so many nutrients from iron, zinc, B vitamins, vitamins A, D and K, choline and of course protein giving health benefits such as maintaining a healthy nervous system, boosting memory, helping to strengthen bones, combat fatigue and preventing heart disease, eye degeneration and loss of muscle mass. 
Along with the soluble fibre found in the vegetables, this dish also is a source of insoluble fibre from the wholemeal pitta breads, both essential for good digestive health.