A little while ago I posted my Salmon Tart and I have had a few requests for a vegetarian version.
So, here is a my baked veggie omelette – you’ll need a frying pan that can transfer from the stove top into an oven.
I tend to make tarts like these so I have them on hand work work lunches – delicious cold or warm . Or if you’re in a rush, grab a couple of slices out of the fridge and steam some extra greens – speedy and filling dinner!
8 medium eggs
1 large zucchini
12 swiss brown mushrooms, finely sliced
1 tsp olive oil
1 tbsp nutritional yeast
salt and pepper to taste
Optional: 50g grated tasty cheese
Heat the oil in the frying pan, then slice the zucchini into rounds and place into the frying pan.
Fry for 1 minutes until the first side is golden, then flip over the zucchini before adding in the mushrooms to the pan. Cook, stirring for another minute until the mushrooms start to soften. Then add the spinach to the pan.
Add in the salt, pepper and nutritional yeast and stir through to make sure the veggies are evenly coated.
Whisk together the eggs and then pour evenly over the veggies.
Turn the frying pan to a gentle heat and allow to cook until the side of the omelette just start to pull away from the sides of the pan – the top of the omelette will still be very wet at this point.
Sprinkle the top with cheese if you wish before popping it in a pre-heated 180C oven for about 10 minutes or until the top just stops wobbling … Remember that the eggs will keep cooking while it is warm so if you leave it in the oven for too long you’ll get a rubbery omelette.
Let it cool and then slice into 6.
Store it in the fridge for about 3 days.
If macros are important to you here are the details (which includes the cheese) for 1 slice, which is 1/6th of the omelette:
Such a deliciously light and moist cake …. so good for afternoon tea, picnic and even in lunchboxes.
Approx 200g (combined) grated zucchini and carrot (roughly half a medium zucchini and 1 medium carrot).
1/4 cup good olive oil
1/4 cup apple sauce
1/2 cup honey/maple/golden syrup
2 eggs / 2 flax eggs / 2 tsp egg replacer whipped with 4 tbsp water
1/2 cup milk of choice
1 tsp vanilla bean paste
1/3 cup chopped nuts or seeds (hemp seeds or walnuts go really well)
1 tsp mixed spice
1 3/4 cups plain flour (we do half wholemeal)**
2 1/2 tsp baking powder
Optional extra: Top with choc chips of choice
** To make this one coeliac friendly, replace with a plain GF flour, 1.5 cups and 1 tsp of psyllium husk.
Start by grating the veg. After squeezing the moisture out of the grated zucchini you should have about 120g, and another 80g from the carrot. *If you are grating in a food processor or thermo cooker, you will need to take the zucchini out, tip out the liquid in the bottom, then squeeze the zucchini before adding it back in to the bowl.
Add all of the wet ingredients into a bowl and stir well to combine (speed 4, 6 secs).
Add in the baking powder, flour and mixed spice. Fold through gently until the flour is just combined. (Speed 3, 10 seconds)
Then add in the chopped nuts or seeds and fold through until evenly combined. (Speed 3, 8-10 seconds) Do not beat the mix.
Pour into a greased/lined loaf tin and place into a preheated 160C oven.
Sprinkle the top with some choc chips if you like (only half of family do!)
Bake for approximately 60minutes or until golden, well risen and a skewer comes out clean. Remember that if you are cooking with GF flour or without egg then you won’t get quite the same rise.
Allow to rest in the tin for about 15 minutes before removing to an airing rack and allowing to cool.
Slice and serve, warm or cold. A spread of butter on your slice is delicious too.
Slice before freezing any left overs and wrap so it is airtight.
So simple to make and I love the way that you can bulk them up with whatever you had on hand – so they’re budget friendly too!
I tend to make tarts like these so I have them on hand work work lunches – delicious cold (so I don’t stink out my office colleagues!) or warm (for those days I work at home). Or if you’re in a rush, grab a couple of slices out of the freezer and steam some extra greens – speedy and filling dinner!
7 medium eggs
130g (approx) salmon fillet*
3 large celery sticks
20g olive oil
25g milk of choice (I mostly use unsweetened high protein almond milk)
1 tsp freshly chopped dill
salt and pepper to taste
*If you don’t have a salmon fillet, just used plain tinned salmon, and skip the cooking part.
Start by pan cooking the salmon, so it is almost cooked – it will finish in the oven. Then break it in to small pieces.
Steam your broccoli – I did a couple of minutes in the microwave. And then use a knife to diced it evenly.
Finely dice your celery.
Place the broccoli, celery and salmon into a bowl.
In a separate bowl (I prefer a decent sized measuring jug because it pours well), break all of your eggs. Then add in the dill, salt and pepper, milk and oil and then whisk really well.
Pour the egg mix into the salmon and veg mix and then fold together until even.
Pour into a lined baking dish (21cm x 21cm) and place into a preheated 180C oven.
Bake for about 25 minutes or until it is golden and the egg is mostly set …. as the egg is still hot it will continue to cook as it cools when you remove it from the oven.
Allow to cool a little before slicing into 9 squares.
You can gently reheat this one in a microwave from the fridge. Or if you are going to freeze it, lay it between 2 sheets of kitchen paper before you do, as this will help to absorb the ice crystals as it defrosts.
If macros are important to you, here are the details for 1 slice (that is 1/9 of the total dish)
If you want an easy switch to make this a vegetarian option, omit the salmon and replace with a few handfuls of sliced mushrooms – I like the swiss brown variety!
Burgers aren’t a very frequent meal in our house. I’m not sure why. Peter and the kids adore them and serving themselves makes for a very happy family meal.
It’s been several weeks in isolation now, and our local supermarket is still very low on many things (totally empty shelves in many aisles) so our grocery shopping and planning has looked a little different. We’ve needed to be a little more creative and adaptive with what we can access – that’s ok by me!!
When my biggest boys asked for Cheeseburgers, we went back to the style of burger patties that we haven’t made in a long time. Very simple, quick to make and not many ingredients. Devoured by everyone. Winning.
500g beef mince
1 large carrot
1 medium brown onion
1 tsp fresh chopped thyme (or dried Italian Style herbs)
It marks the anniversary of the landing at Gallipoli of the Australian and New Zealand troops during WW1. It is a time when Australians give thanks for the sacrifices that our service men and women (including both of my beloved Granddads) have made for our country. We remember with the Dawn Service, the March and ANZAC biscuits.
The biscuits were originally sent in care packages to troops far off because they were cheap to make, didn’t contain any eggs and they kept well for a long time – after the end of the war they were sold as a fundraiser and today they are the only commercial good allowed to carry the name of ‘ANZAC’. They are delicious and thankfully, very easy to make into an allergy friendly version – plus, you can be very flexible with them based on what you…
As are you all, we are spending a LOT more time at home at the moment.
Which, I guess, in good news – means more time for baking!
Although getting all the ingredients we normally use has been a little tricky….
But sweet potatoes are plentiful in our garden right now, so they are featuring quite a bit on our plates!
I was thinking about making rolls to go with our soup, when I remembered that I had seen these yummy looking rolls on ‘Super Healthy kids. The original (see the link) is a sweet version that they eat in the states for Thanksgiving.
I didn’t want a sweet roll (although I’m sure I will another time!) and I needed to adapt it to our dietary requirement (no egg, or dairy). So I got experimenting.
Our family adores these rolls. Even the sworn sweet potato hater inhaled 3 before I stopped him!
Hope you enjoy them too 🙂
3 1/2cupflour (2 cup plain & 1.5 cups wholemeal) – we use spelt
1 flattablespoonyeast, active dry
1cup, mashedSweet potato, cooked (about 1 medium potato)
1cupmilk of choice (oat milk works well here)
1/4 cup olive oil
1 tsp each of rosemary and thyme, finely diced (or 1 tsp dried Italian Style herbs)
spray olive oil
extra flour for rolling
Start by peeling and dicing your sweet potato. Then steam it until it is soft (approx 4-5 mins in a microwave)
While the potato is steaming, place into your bowl/machine (see instructions below for multiple machine methods), the flour, salt, herbs, oil and yeast.
As soon as the sweet potato is cooked, drain it and mash it. Measure out your 1 cup and add it to the cup of milk. The milk doesn’t need to be warmed – by adding the potato to the milk, you’ll bring both the milk and the potato to the right temperature to make sure you don’t kill off the yeast.
Whisk the milk and potato together until they are roughly combined and then pour into the flour mix.
Give a rough mix of the dough for a few seconds and allow it to sit for 5 minutes (it won’t be all combined at this stage). Use a wooden spoon in the bowl if you’re doing it by hand, or speed 3 for 5 seconds in a thermal cooker, or about 5 seconds with a dough hook in a stand mixer.
Now get kneading –
For a bread machine: Use the dough only function. Set and walk away.
For a stand mixer with a dough hook: you’ll need to mix for 6-7 minutes
For a thermo cooker: set your knead function (for a less powerful machine, like a Bellini, you might need an extra minute or two)
By hand: flour the bench and get your muscles ready! Knead until your dough is smooth and elastic.
Place the dough ball in a lightly oiled bowl, cover with a cloth and let rise in a warm area until doubled in size – about an hour, or until your machine has finished it’s rise function.
Remove from the bowl and knock down the dough.
Cut it into two and roll each one into a circle – like you’re making a pizza base.
Cut each circle in to 8 wedges (again, like a pizza).
Then start at the outside edge (where the the pizza crust would be) and roll toward the point to make your crescent shape.
Place on a lined baking dish, spray lightly with olive oil and then allow to rest in a warm place until the have doubled in size again (roughly another hour)
While the dough is doing it’s second rise, preheat your oven to 180C degrees.
When the second rise is complete, place into the preheated oven. Bake for 12-15 minutes or until golden brown. The bottom will sound hollow when you tap it.
Remove from the oven and cool for just a couple of minutes before you dig in!
With Mr 11 having just got his braces on, I have had a weekend of making soft food … and soup certainly made the list!
As well as being quick and inexpensive to make, nutritious and filling, allergy friendly and comforting – it is also very kind to sore mouths!
1 tbsp garlic olive oil
1 brown onion
4 medium sticks celery
2 large carrots
1 large zucchini
450g mushrooms (I like portobello)
1 tsp each fresh chopped rosemary and thyme
1 tbsp (40g) tahini (or seed butter to keep it sesame free)
1/2 cup (40g) nutritional yeast
1 tsp pink flaked salt
1/2 tsp black peppercorns
1.2L boiling water
Heat oil in a large, heavy based saucepan. Add in finely diced onion and cook for 2 minutes. Add in finely diced celery and cook, stirring occasionally for about 5 minutes, or starting to soften and get a little colour.
Add in finely diced carrots and combine well. Add in herbs plus salt and pepper, stir well and cook over medium heat for a further 5 minutes, stirring occasionally until onions are golden.
Slice and add in the mushrooms, and cook, stirring occasionally for a further 5 minutes until mushroom are reducing and releasing their liquid.
Add the chopped zucchini to the saucepan and then the boiling water. I start with 1.2L and then add more if it’s needed.
Bring to a gentle and simmer and cook, stirring occasionally for about 25 minutes or until the carrot squashes easily with the back of your stirring spoon. If it still crunchy then you won’t get a smoothly blended soup.
Add in the tahini and nutritional yeast, stir, and then use an immersion stick blender to blend until smooth.
Add in more water and blend again if it is too thick.
Taste test and add a little more salt if required. Serve hot.
If macros are important to you – here are the details per serve: