Recipe: Healthy Beetroot Frittatas and Cauliflower Bites


These Beetroot Frittatas and Cauliflower Bites are a great breakfast, lunch or afternoon snack to get you through the 3pm slump. I often make them the night before and take them with me to work. They are quick to make, healthy and delicious.

Beetroot Frittatas

Makes 8

Ingredients

10 free range eggs

500 g cooked and peeled beetroot, chopped coarsely

1/4 cup parsley, coarsely chopped

1/2 cup walnuts, coarsely chopped

2 tblsp olive oil

Method

Pre-heat oven to 180*C and grease a muffin tray and line with baking paper. In a medium bowl whisk eggs, then stir in beetroot, parsley, walnuts and oil until well combined. Season to taste. Divide mixture into the muffin tray. Bake frittatas for 20 minutes or until cooked throughout. Place on wire rack to cool, then enjoy.

Nutritional Information per serve (2 frittatas). 401 calories, 14g carbohydrates, 29.5g fat, 19.4g protein, 5.2g fibre.

Cauliflower Bites

Makes 12

Ingredients

2 tblsp quinoa

350 g cauliflower, coarsely chopped

300 g broccolini, coarsely chopped

3 free range eggs, lightly beaten

1/4 tsp nutmeg

1/2 cup mozzarella, grated

1/3 cup parmesan, grated

1 spring onion, thinly sliced

Method

Pre-heat oven to 180*C and grease a muffin tray and line with baking paper. Rinse quinoa then soak in 1/4 cup cold water for 15 minutes. place quinoa on the stove, bring to the boil, reduce the heat and simmer for 5-10 minutes, or until all the water is absorbed. Remove from heat and stand for 10 minutes. Boil or steam cauliflower and broccolini. Mix egg, nutmeg, cheeses and spring onion in a large bowl and season with salt and pepper. Add cauliflower, broccolini and quinoa and mix well. Spoon mixture evenly into the muffin tray. Bake for 20 minutes or until golden brown. Place on a wire rack to cool, then enjoy.

Nutritional Information per serve (2 bites) 149 calories, 6.4g carbohydrates, 8.2g fat, 13.1g protein, 3.g fibre.

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