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Easter Bunny Cups

Easter Bunny Cups

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Being the childlike person I am, I never have no problem dreaming up fun and cute food ideas that appeal to children (and big kids alike!)

These Easter Bunny Cups are just a variation of our Mini Egg Frittatas, just with added facial features.

Enjoy – Jo x

EASTER BUNNY CUPS

Joanne Iceton
A simple recipe not just for Easter
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Appetizer, Breakfast, Snack
Servings 6 'Bunny cups'

Equipment

  • Muffin tin
  • Measuring jug
  • Scales

Ingredients
  

  • 1 tbsp oil

Egg Base

  • 3 eggs
  • 125 ml milk
  • 50 g mature cheese grated

Toppings

  • 3 cherry tomatoes halved
  • 6 stoned black olives halved (or you can use peas)
  • 6 slices pepper you can also use slices of ham/chorizo
  • 1 wrap, cut into bunny ear shapes or you can use sliced bread, rolled thin with a rolling pin
  • chives these will make the whiskers but are optional

Instructions
 

  • Oven, 180c
  • Prepare the topping ingredients that you will use.
  • Brush to inside of a muffin tray with the oil.
    Break the eggs into a jug and add the milk, beating well. Pour in the muffin tin cups. Add the grated cheese.
  • Add the topping ingredients to make a bunny face (half a cherry tomato for the nose,  olive slices or peas for eyes, red pepper or ham/chorizo for a mouth). Push the wrap or bread ‘ears’ into the egg mixture at the top of the muffin cups. The chives can be added once cooked.
  • Cook for 20 - 30 mins (this will depend upon your oven). The egg mixture should be set and slightly browned.
  • Leave to rest at least 5 mins in the muffin tray before removing. If serving to little ones, be careful as the tomatoes will be hot. You can add the chives for whiskers if wished.

Notes

Feel free to add chopped veg such as chopped peppers, courgettes, spinach, mushrooms etc. to the egg base. You will likely be able to make 8 bunny cups if you do this.
As an alternative, you can use some wraps as the base of each bunny cup:
Cut 3 circles in each wrap, using a small bowl as a guide (roughly 10 - 12cm). After brushing the muffin tin with oil, press the circles into each cup. Use the remaining scraps to cut out 12 thin rectangles (for the ears).
 

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, 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. 

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.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. 

Watercress Tortilla Omelettes

Watercress Tortilla Omelettes

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This recipe is ideal for a brunch or light meal but add either a jacket potato, sweet potato wedges or a heart salad and it can be eaten as a main meal. It is also ideal to eat chilled as a packed lunch or picnic.

Feel free to substitute the watercress for leaves such as spinach or rocket. I added a pinch of chilli flakes to the egg as I love the contrast of the heat with the mellowness of the creamy egg.

WATERCRESS TORTILLA OMELETTES

Joanne Iceton
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Course Main Course, Snack
Servings 4 wraps

Ingredients
  

  • 2 tbsp. unrefined rapeseed/olive oil
  • 8 free range eggs
  • 8 tbsp. milk or water
  • Roughly 100g watercress 4 good handfuls, chopped if they have stalks
  • 100 g mature cheese grated
  • 4 wraps

To Serve (optional)

  • 300 g tomatoes roughly chopped
  • 8 spring onions sliced
  • Drizzle balsamic vinegar

Instructions
 

  • Oven, 130c (just to keep the food warm)
  • Beat the eggs and milk then season with a little salt and pepper. Stir in the watercress and half of the cheese.
  • Heat a pan roughly the same size as your wraps. Add 1/2 tbsp. oil to the pan and swirl or brush around to coat. Tip in a quarter of the egg mixture ensuring you get a bit of watercress and cheese.
  • Turn the heat to medium and allow the egg to cook until the edges can be lifted easily but the centre still slightly runny (so the wrap can stick to this).
    Pop a wrap directly over the egg, leave to cook for a minute or so then using a heatproof plate (the same size or larger than your pan), rest this over the top of the wrap and flip the pan upside down, keeping hold of the plate with one hand whilst holding the pan with the other. The wrap and omelette should come out together. If there are bits left in the pan, scrape them out and put in the middle of the omelette.
  • Carefully easy the tortilla omelette back into the pan, wrap side down, sprinkle with a little cheese, then leave to cook on medium for another minute ensuring the egg is cooked through.
  • Turn out onto a plate then fold about 5 cm of the sides in, then roll forward to make an enclosed wrap. Pop on an ovenproof plate/tray in the oven whilst you cook the remaining tortilla omelettes.
  • When you have cooked them all, using the same pan, add the tomatoes and cook over a high heat just until the edges brown (do not stir). Take off the heat then stir in the sliced spring onions.
  • Serve the tortilla omelettes with the tomatoes and spring onions drizzling the balsamic vinegar over the veg for a light meal.

Notes

This will keep for a few days in the refrigerator; it can be eaten hot or cold and perfect as a packed lunch dish.

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:

Watercress is a powerhouse of  nutrients providing good amounts of  vitamin A, C (immunity and wound  healing) and K (good bone and blood health), potassium and calcium. It also is a rich source of plant chemicals (that may reduce or minimise certain cancers including one which help to block the action of cells linked with lung cancer.

It belongs to the brassica vegetable family which all have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of  cancers and more. The  antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. These have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.

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).

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 and can decrease the risk of type 2 diabetes. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

 

 

 

Butternut Squash, Watercress & Feta Frittata

Butternut Squash, Watercress & Feta Frittata

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Yet another simple lunch or light meal that is so quick to make debunking the myth that food takes ages to make.

The creamy and seasonal butternut squash contrasts beautifully with the peppery watercress and sharpness of the feta to create a taste explosion on the tongue….just delicious.

Enjoy – Jo x

BUTTERNUT SQUASH, WATERCRESS & FETA FRITTATA

Joanne Iceton
A simple frittata, full of colour and flavour.
Print Recipe Pin Recipe
Prep Time 15 minutes
Up to 10 mins steaming, 10 - 12 mins in a pan 22 minutes
Course Main Course
Servings 1 frittata

Equipment

  • Saucepan preferably with lid to steam the squash, if you don't have a lid, cover with a sheet of foil when needed.
  • Small frying pan about 20cm diameter
  • Large sharp knife to chop the squash
  • Peeler or you may use a small sharp knife

Ingredients
  

  • 1/2 butternut squash* about 250g, once peeled
  • 1 tbsp rapeseed, olive or vegetable oil
  • 4 eggs try to use free range/organic eggs if possible for ethical reasons
  • 4 tbsp milk or you can use water
  • 1 heaped tsp mild/Dijon mustard** optional but does give a lovely flavour
  • good handful of watercress or you can use spinach
  • 50 g feta cheese diced

Instructions
 

  • Cut the butternut squash in half, scoop out the seeds with a spoon, then peel. Chop into 2 cm chunks then either steam or boil in a little water in a covered pan for 5 - 10 mins until just starting to soften. Once cooked, drain and set aside to cool a little.
  • Beat the eggs, milk and Dijon mustard together then season with a little salt and pepper.
  • Heat a small frying pan (about 20cm) with the oil then add the squash. Leave to brown then turn over.
  • Turn the heat to medium/low, scatter the watercress and feta amongst the squash then pour over the eggs.
  • Leave to cook until the edges start to set, then cover. Leave to cook for 10 - 12 mins.
  • Meanwhile, preheat your grill. Cover the handle of the pan (unless it is oven friendly) with the foil then pop under the grill. I tend to just heat the oven to its highest setting.
     
  • Once the top is set, it is ready. Cut into wedges and serve. I popped a handful of tomatoes in a pan to char then served these on the side drizzled with balsamic vinegar.

Notes

This will keep for a few days in the refrigerator; it can be eaten hot or cold and perfect as a packed lunch dish
*You can also use sweet potato or even pumpkin.
** If you prefer, swap the mustard for a pinch chilli flakes
 
Keyword butternut squash, eggs, feta, feta watercress, frittata

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:

Butternut Squash: Contains carotenes which help to prevent certain cancers, reduce inflammation and  protect the skin from sun damage. It is a good source of the antioxidant vitamins A (essential for good eye health and vision)  C, E and B vitamins along with calcium, potassium and  magnesium. Like all fruits and vegetables, it is a source of soluble fibre.

Watercress is a powerhouse of  nutrients providing good amounts of  vitamin A, C (immunity and wound  healing) and K (good bone and blood health), potassium and calcium. It also is a rich source of plant chemicals (that may reduce or minimise certain cancers including one which help to block the action of cells linked with lung cancer.

It belongs to the brassica vegetable family which all have the ability to help prevent chronic  diseases, including  cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of cancers and more. The  antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. These have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.

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).

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 and may decrease the risk of type 2 diabetes. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

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Niçoise Frittata

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This is another simple and quick dish which can be cooked in the oven or in a pan and finished under the grill.

Nutritional Information:

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. 

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.

Peppers are an excellent source of vitamin C and anti-cancer antioxidants.

Green beans like all legumes, are a source of protein (important for building, maintaining and repairing all cells), B vitamins, vitamin C and like all vegetables, soluble fibre.

Although tuna is an oily fish, once it is canned, it loses many of it’s  omega 3 fatty acids but still offers protein and vitamin D.

The sulphur compounds in garlic which create its odour also offer many health benefits from helping to minimise 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.

 

Pizza Peppers

Pizza Peppers

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This recipe uses all of the flavours of a pizza without the refined carbohydrates of a traditional pizza as well as increasing nutritional benefits (see below).

PIZZA PEPPERS

Joanne Iceton
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Course Main Course, Side Dish, Snack
Servings 4 pepper halves

Ingredients
  

  • 2 tsp. tomato puree
  • 4 tsp. water
  • Pinch dried oregano
  • 2 peppers
  • 4 free range eggs beaten
  • 8 cherry tomatoes halved
  • 4 tsp. sweetcorn about 25g either canned or frozen
  • 2 - 4 spring onions
  • 2 mushrooms chopped
  • 8 black olives pitted and sliced
  • 50 g mature cheese grated

Instructions
 

  • Oven 200c
  • Mix the tomato puree with the water and oregano and set aside. Cut the peppers in half vertically leaving the stalk intact if you can and remove the seeds and membrane.
  • Spread the puree mixture inside of the peppers. Nestle in a baking tin so they are snug and unlikely to tip.
  • Beat the eggs then pour into the peppers. Divide the chopped and sliced vegetables between each pepper ‘cup’ then top with the grated cheese.
  • Bake for 10 - 15 mins until the eggs are set. Serve with new or jacket potatoes and side salad if wished.

Notes

You can vary the fillings; red onions, pepperoni, courgette, peas, chillies, the choice is yours.
Feel free to leave out the tomato puree base or change it for pesto.
I made some of these using dairy free cheese with the same results.

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:

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 (building immunity) and anti-cancer antioxidants.

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.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. Recent research has shown that they have little effect on the heart or risks of strokes like previously thought. In fact, the fatty acids in dairy foods may help lower the risk of type 2 diabetes. However, it 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

Card Donations PayPal Donations

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.

Butternut Squash and Feta Frittatas

Butternut Squash and Feta Frittatas

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This is a great recipe to use up leftovers from the Butternut Squash and Feta Traybake (there should never be any excuse for food waste).

The frittatas are great to take along cold as a packed lunch, picnic or just a snack, just keep cool.

BUTTERNUT SQUASH & FETA FRITTATAS

Joanne Iceton
Print Recipe Pin Recipe
Course Main Course, Snack

Ingredients
  

  • 1/2 small butternut squash about 300g*
  • 1 red onion
  • sprigs fresh oregano or 1/2 tsp. dried
  • 1 tsp. smoked paprika
  • 1/2 tsp. cumin
  • 1/2 tsp. chilli flakes optional
  • 1 tbsp. unrefined rapeseed/olive oil or use whatever oil you have
  • 100 g feta cheese
  • 1 tbsp. pumpkin seeds
  • 4 free range eggs
  • 4 tbsp. milk or water

Instructions
 

  • Oven 220c.
  • Peel the butternut squash, cut in half and scoop out the seeds with a spoon (reserve these). Chop into 2 cm chunks then throw in a roasting tray.
  • Peel and chop the red onion, add to the squash.
  • Rub your fingers down the oregano stalks to remove the leaves and scatter over the veg. Sprinkle over 1/2 tsp smoked paprika, the cumin and chilli flakes if using then mix together. Drizzle with the oil and mix again.
  • Wipe over the squash seeds to remove as much flesh as possible. Add to a bowl along with the pumpkin seeds with a drizzle of oil, the other 1/2 tsp. of the paprika and season. Tip onto a baking tray.
  • Pop both the veg and seeds in the oven placing the squash mixture at the top of the oven and the seeds at the bottom and roast for 10-15 mins stirring both half way through.
  • Chop the feta cheese into 2 cm chunks and scatter over the squash. Return to the oven and bake for a further 10 mins then remove along with the seeds. Lower the oven to 200c.
  • Grease a 6 or 8 hole muffin tin. Spoon the squash mixture into each cup and sprinkle the roasted seeds over each one mixing them in a little (you may have some squash mixture and seeds left over).
  • Beat the eggs with the milk or water, season and pour over each filled muffin cup.
  • Bake for 15 - 20 mins (the centre should be set). Leave to cool at least 15 mins in the muffin tray before removing if possible. If not eating straight away, these can be left to cool and eaten cold.

Notes

They will keep for a few days in the refrigerator.
*You can also use sweet potato but the dish will take less time to cook

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:
Butternut Squash: Contains carotenes which help to prevent certain cancers, reduce inflammation and protect the skin from sun damage. It is a good source of the antioxidant vitamins A (essential for good eye health and vision) C, E and B vitamins along with calcium, potassium and magnesium. Like all fruits and vegetables, it is a source of soluble fibre.

Squash seeds can be eaten like pumpkin seeds and are nutritional powerhouses rich in protein, zinc (boosting the immune system), iron (important for healthy blood cells and energy levels), omega 3 fatty acids, antioxidants, magnesium, selenium, calcium and many other nutrients .They also contain heart healthy polyunsaturated fatty acids and can benefit your heart, liver and immune system as well as helping to fight the onset of diabetes. They also contain tryptophan; an amino acid which is needed by the body to produce serotonin. This brain chemical helps regulate mood, appetite, digestion, sleep and memory. Low levels are linked to depression

Onions of all types are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

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).

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 and may even help to prevent type 2 diabetes.  Like most 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
Print Recipe Pin Recipe

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

Card Donations PayPal Donations

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.

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Huevos Rancheros

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Huevos Rancheros is a version of the traditional Mexican breakfast dish typical of mid morning food served in rural areas and representative of the national flag colours with the red tomatoes, the white of the eggs and green spring onions and coriander. The eggs can be fried separately if you wish to have crispy edges but this dish keeps washing up to a minimum; always a good thing!
Common accompaniments include refried beans, corn tortillas, Mexican-style rice, and guacamole or slices of avocado, with coriander as a garnish.

Whilst my interpretation is no way traditional, it does have the flavours of Mexico. Besides, like many dishes across the world, each area has different variations and this is mine.
Enjoy – Jo x

HUEVOS RANCHEROS

Joanne Iceton
A breakfast/brunch style dish, full of flavour
Print Recipe Pin Recipe
Course Breakfast, Main Course
Servings 4 people

Ingredients
  

  • 1 tbsp. vegetable oil
  • 4 spring onions or 1 onion
  • 2 peppers chopped
  • 2 garlic cloves crushed
  • 2 tsp. cumin
  • 2 tsp. smoked paprika
  • Large pinch chilli flakes
  • 1 400g can chopped tomatoes or 400g fresh tomatoes, chopped
  • 1 400g can kidney beans drained
  • 1 tsp. honey or brown sugar
  • 4 eggs
  • 4 tortilla wraps
  • 2 tbsp. chopped coriander
  • Avocado chopped to serve (optional)

Instructions
 

  • Chop onions and peppers into small similar sized pieces to the kidney beans.
  • Add the oil to a pan then add the onions, pepper garlic, cumin, paprika and chilli, cover and cook slowly on a medium heat for 10 mins.
  • Add the tomatoes, honey and kidney beans, season, cover and then simmer for 5-10mins.
  • Make wells in the mixture with the back of a serving spoon. Crack the eggs in a small bowl one at a time then add into the wells. Cover and cook for 5—10 mins to cook the eggs to your liking.
  • Add the chopped coriander and serve in warmed tortillas with avocado 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:

This dish is a hive of superfoods which help the body to keep in optimum health.
Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.
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.
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.
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. 
Chilli is another native and traditional ingredient and have high levels of antioxidants, help lower bad LDL cholesterol, may help to relieve pain and joint problems and rich in vitamin C.

Fact: This dish is a well known Mexican hangover cure too due to the combination of eggs, tomatoes and spices which is just the thing to kick you back to the land of living. Eggs contain large amounts of a substance called cysteine; an amino acid that breaks down the toxin acetaldehyde in the liver which causes the well known hangover symptoms. Cumin aids the digestion so can help quell an queasy stomach whilst chillies contain a compound called capsaicin which is known to relieve pain and inflammation.

One Pot Pasta Frittata

One Pot Pasta Frittata

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This dish came about as, like many, overestimated the amount of pasta we needed for a meal the previous day. Reluctant to throw this out, I decided to incorporate it into a frittata. Well, if you can add potatoes, why not pasta?!!

Frittata can be eaten as a meal itself, as a side, or cut into small squares as tapas or a snack.

ONE POT PASTA FRITTATA

Joanne Iceton
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Course Main Course, Side Dish, Snack
Servings 4 people

Ingredients
  

  • 1 pepper chopped
  • 4 spring onions
  • 4 cherry tomatoes halved (or 2 medium, chopped)
  • 5 free range eggs
  • 200 ml milk
  • 100 g mature cheese
  • 1 tbsp. oil
  • Optional: 1 tbsp. fresh chopped parsley or 1 tsp dried

Instructions
 

  • Set the oven to 190c and brush a 1.5 litre dish liberally with the oil.
  • Cook the pasta in boiling salted water for 8 mins so it is just undercooked adding the peas for the last 2 mins. Drain then pour in the ovenproof dish along with the remaining vegetables.
  • Beat together the eggs, milk and half of the cheese. Add the herbs if using.
  • Pour over the vegetables and pasta stirring to mix together. Sprinkle over the rest of the cheese.
  • Bake for 35 - 40 mins until set.

Notes

If you wish to cook this in a pan, brush the pan with oil, turn to a medium heat then add the vegetables, pasta then the egg mixture. Stir a little at first to partially cook then sprinkle with cheese, cover and cook for about 20 mins finishing under the grill to brown. If you have no lid, just fashion a ‘lid’ with tin foil.

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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. 

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 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 I 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.

Peppers are an excellent source of vitamin C and anti-cancer antioxidants.

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.

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 a neutral effect on the heart or raise the risks of strokes if eaten in moderation. In fact, the fatty acids in dairy foods may help reduce the risk of type 2 diabetes. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

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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

Card Donations PayPal Donations

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.