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Salmon and broccoli frittata

This frittata contains tinned salmon which is a great source of calcium, because of the bones.  It is also a source of omega 3 which is a great brain nutrient.  Tinned salmon is easier to find from a wild caught source than fresh salmon, which is generally farmed.

Serves 4

Ingredients

5 medium potatoes (1kg) thinly sliced

1 medium brown onion, thinly sliced

1 clove garlic, crushed

250g broccoli, finely chopped

425g tin salmon (leave the bones in)

4 eggs, beaten lightly

4 egg whites, beaten lightly

2 tablespoons finely chopped flat leaf parsley

Method

Boil potatoes until almost tender.

Cook onion and garlic in frying pan with some olive oil.

Combine the potato and onion mixture in a large bowl with the broccoli, salmon, egg, egg white and parsley.

Reheat same frying pan, and add more oil.  Spoon mixture into pan, press down firmly .

Cook uncovered over low heat until almost set.

Remove from heat.

Place under grill until the top of the frittata is set and slightly browned.

Place in stainless steel lunch box.

Rainbow salad in a jar

Ingredients

1tbsp olive oil

1tbsp apple juice

1tbsp sautéed red onion

½ carrot julienned

4 cherry tomatoes halved

Half a small beetroot grated

A few green leaves

Chopped poached chicken

Small handful of pepitas

Method

Place the olive oil and apple juice at the bottom of a glass jar.

On top of this layer the onions, carrot, tomato and beetroot.

Put a few leaves of lettuce or baby spinach on top of this.

Then add some poached chicken, leftover from making chicken stock.

Sprinkle some pepitas on top.  These are especially delicious if you toast them under the grill for a few minutes.

 

Veggie muffins

These muffins are great to bake in bulk and keep some in the freezer for a quick snack.  They are gluten and dairy free, and also pack a veggie punch.

Ingredients

250g pumpkin, grated

250g apple, grated

130g sultanas

1/4 cup olive oil

1/4 cup maple syrup

3 eggs

1/2 cup coconut water

1 tsp vanilla extract

300g gluten free plain flour

2 tsp baking powder

Method

Preheat oven to 180C

Prepare 2 muffin trays with paper liners, enough for 18 muffins

Mix together the pumpkin, apple, sultanas, olive oil, vanilla, maple syrup, coconut water and eggs in a large bowl.

Add in the gluten free flour and baking powder, and mix well to thoroughly combine

Put approximately 2 dessert spoons of the mixture into each muffin case.  Divide the rest of the mix between the muffin cases until they are roughly even in size.

Bake for about 50 minutes.  Check they are baked all the way through by inserting a metal skewer and seeing if it comes out clean.

Gluten free baked goods don’t usually have the same shelf life as gluten containing foods, so freezer any muffins that won’t be used in a day or two.