Everyone in the family can enjoy these delicious picnic-perfect quiches.
They are incredibly quick to make (get your little ones to help you) and a great way to use up leftover meat and veg.
With the right combination of ingredients they are a meal in themselves. Include in a lunch box or picnic.
I’ve even served them as a canape with drinks and they were wolfed down.
(makes approx 12)
4 eggs (lightly beaten with a fork or hand whisk)
A couple of handfuls of any one or more of the following vegetables:
grated courgettes/chopped, wilted spinach, kale or cabbage/peas/lightly cooked mushrooms or peppers
A handful of cooked, chopped fish (or other cooked meat, e.g. bacon, ham)
50g grated cheese: e.g. cheddar, parmesan, emmental
A dash of milk or cream
Freshly ground black pepper
You’ll also need
A muffin mould (preferably silicone or non-stick)
Coconut oil or a knob of butter to grease the muffin holes
- Preheat your oven to 180 degrees Celsius (gas 4).
- Lightly grease the muffin holes with the oil or butter
- Mix all the ingredients together in a bowl, except for half the cheese.
- Divide the mixture evenly between the muffin moulds and top with the reserved cheese.
- Bake in the oven for 15 – 20 minutes or until puffed up golden brown and then leave to cool (it’s o.k. if they sink a little).
These quiches are made without pastry and so are naturally gluten-free. If you want to make them more substantial you can always line each muffin mould with a thin round of rolled out puff pastry before adding the other ingredients.
You can experiment with different ingredients. Don’t be afraid to use leftovers. I think particularly good combos are:
- salmon and ricotta with the zest of a lemon
- asparagus, chicken and parmesan
- Cheddar cheese, onion and bacon
Consider including any (or all!) of the following
- Home-made pesto (see recipe from last week).
- Finely chopped spring onion or red onion for extra colour and flavour (warning: not all children will go for this!)
- Chopped parsley
Mary van der Westhuizen a fully qualified, registered Nutritional Therapist, who works with clients to achieve optimum health during pregnancy and for babies and young children.
Since 2013 she has been running baby weaning workshops for Lulubaby. She is a regularly contribute to parenting magazines and websites and is Mumfidential’s Nutrition Expert. For more information or to book a consultation see www.maryvdw.com
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