Oksana Petersen from Nutrition Right is back on Parentville with simple, tasty and healthy recipes that can be prepared with kids. Enjoy and bon apetit!
Easter just came and went leaving behind the chocolate egg wrappers. We all enjoyed one or two chocolate eggs, but nutritionally speaking, they may be not the best option to starve off the appetite. Hen eggs, however, are a whole different game.
Eaten in moderation, eggs are super good for everyone. They are high in choline, an essential nutrient linked to liver and brain health. Eggs are also a great source of several vitamins and minerals, including vitamin B12, selenium, and iron which help fuel our energy levels.
We use eggs for baking pastries, but what about creating savoury dishes highlighting the delicious taste of eggs. Easy dishes like tortillas, omelettes, scrambles eggs are great at any time of the day with various vegetables. If you enjoy eggy dishes, you may want to try making the below recipes of Egg Muffins or Baked Eggs for a bit of variety. These recipes are super easy to make with your little ones.
- 1 tbsp olive oil
- 150g broccoli , finely chopped
- 1 red pepper , finely chopped
- 2 spring onions , sliced
- 6 large eggs
- 1 tbsp milk
- large pinch of smoked paprika
- 50g cheddar or gruyère, grated
Step 1 (adult) Heat the oven to 200C/180C fan/gas 4. Brush half the oil in an 8-hole muffin tin. Heat the remaining oil in a frying pan and add the broccoli, pepper and spring onions. Fry for 5 mins. Set aside to cool. Grate the cheese.
Step 2 (child) Whisk the eggs with milk, smoked paprika and half the cheese in a bowl. Add the cooked veg. Pour the egg mixture into the muffin holes and top each with the remaining cheese.
Step 3 (adult) Put the muffin tin into the oven & bake for 15-17 mins or until golden brown and cooked through.
Baked eggs with veggies
- 8 small spinach leaves,
- 8 cherry tomatoes,
- 2 eggs,
- A piece of hard cheese,
- 2 slices of wholewheat bread , toasted, buttered and cut into dippers to eat with them.
Step 1 (adult) Turn the oven on to 180C/160C fan/gas 4. Grate the cheese
Step 2 (child) Put 4 ramekins or empty yoghurt glass jars in front of you. Wash the spinach & cut into strips using small scissors. Put some spinach in each ramekin.
Step 3 (child) Using your fingers, squash the cherry tomatoes into a bowl. Spoon 2 tomatoes and some juices into each ramekin.
Step 4 (child) Break an egg into a bowl. Scoop out any pieces of shell with a spoon, then tip the egg carefully into the ramekin. Do the same with another egg.
Step 5 (child) Sprinkle some cheese on top of each egg.
Step 6 (adult) Put ramekins in the oven on an oven tray for 15-18 minutes or until the egg white has set.