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There is always cutting corners

Written by Staff Reporter

Thursday, 12 August 2010

I always think you need a bit of an imagination when cooking for yourself or a family. You might have an idea about what you are going to cook, then come home to realise you don't have half the ingredients. Rather than running out and buying a shop-made version, try to come up with your own invention.

When I'm looking for a nutritious meal in a hurry, my thoughts often turn to eggs. Eggs can be ready in minutes and are a great form of low cost yet high quality protein. Although some of the research around eggs is controversial, I stick to the general advice 'An egg a day is ok'.

Eggs are a great source of protein, B vitamins, iodine, as well as Vitamin D and selenium. I often love a quiche in the summer with a fresh green salad. However, the time it takes to make my own pastry often puts my off and so I've come up with my recipe – the pastry free quiche! Frittatas are a superb alternative and can provide a meal for the whole family in no time at all. Better than a shop bought alternative any day!

Use whatever is in your fridge for your Frittata, this happens to be one of my favourite combinations. Sweet potato is a great alternative to potatoes as they contain much more anti-oxidants.

Frittata

Serves 4
1 medium sweet potato – peeled and diced into ½ inch cubes
6 eggs
1 red onion – finely chopped
100g spinach – chopped
3 oz goats cheese – crumbled
2 tablespoons chopped parsley, coriander, mint and thyme (whatever herbs you like)

A dash of water or milk
Sea salt and freshly cracked pepper
Saute the red onion in a little water for 5 mins or until translucent on a medium heat.

Steam the sweet potato in a steamer for 5-10 mins until soft. Mix the eggs with a hand whisk and add the dash of water or milk. Add the herbs and salt and pepper to taste.

Pour the egg mixture into the pan with the onions, sprinkle over the spinach, sweet potato and crumbled goats cheese. Leave for 5 mins to set and then transfer the pan to under a hot grill to brown for a few minutes.

If you are interested in having a menu designed specifically for you or your family, contact me on This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

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