Vitality Fitness Bunbury


Clean, Green, Healthy Living ...... With Attitude!

Recipes - Egg Meals

  • Egg Crepes
  • Kell's Zucchini Slice
  • Pumpkin Cauliflower and Spinach Quiche
  • Rainbow Eggs
  • Spinach and Egg Pie
  • Spinach Tomato and Egg Stacks

Egg Crepes

Egg Crepes

(Stuffed Crepes)


Crepes

Ingredients

  • 2 organic free range eggs
  • 1/4 cup milk (your choice, almond, soy or cow etc)


Method


  1. Beat until mixed
  2. pour out thin into a frypan with a little coconut oil,
  3. cook one side  
  4. flip cook other side 
  5. set aside on a plate

Mince Stuffing
(optional)

  • Turkey breast minced,
  • tomatoes,
  • Italian seasoning,
  • onion 
  • garlic


Method


  1. cook up as you would for a basic Bolognaise sauce,
  2. cool and set aside

To Dress Crepe

  1. Lay pre-cooked crepe on a plate
  2. In the center of the crepe in a line lay out some of the slightly warm mince stuffing, 
  3. top with spinach 
  4. roll crepe around stuffing.
  5. serve

Note: various stuffings can be used some combinations to try

* Spinach, nut cheese and caramelised onions
* tomato, avocado and chicken
* zucchnini, tomato and onion....
* Mushroom, cream cheese, spanish onion
* turkey bacon, cranberry sauce and rocket
* ricotta, honey and sultanas

Kell's Zucchini Slice

Kell's Zucchini Slice

Ingredients

  • 5 large organic free range eggs
  • 3 tblsp milk (of choice)
  • 3/4 cup wholegrain flour (of choice)
  • 1 tsp baking powder (optional – without results in a slightly heavier slice)
  • 1 ¾ zucchini grated (and left to ‘drain in a strainer, over a bowl)
  • ¼ zucchini sliced into rounds and set aside.
  • 1 large onion, finely chopped (set aside)
  • 200g rindless sulphur free bacon, finely chopped (optional)
  • 1/2 cup grated or roughly shredded parmesan cheese (or hard cheese of choice)
  • 3 tblsp virgin olive oil (or oil of choice)
  • cracked black pepper, to taste
  • 1 extra large tomato, diced and deseeded.
  • 1 medium tomato, sliced

Method

1. Preheat oven to 170°C.
2. Grease and line a 30 x 20cm baking tray.
3. Beat the eggs and oil in a large bowl until combined.
4. Add flour and beat until smooth,
5. Add grated zucchini, onion, bacon, cheese, diced tomato, stir to combine.
6. Pour into the prepared tray and decorate top with sliced tomato and zucchini
7. Bake for 30 minutes, until it has ‘set’ and is golden in colour.


Serving Suggestion

Serve with salad or vegetable side, or as a snack.


Pic: shows Zucchini slice - without bacon.

Pumpkin Cauliflower and Spinach Quiche

Pumpkin Cauliflower and Spinach Quiche

Ingredients

  • 1 cup chopped fresh english spinach
  • 1 1/2 cups cooked chopped pumpkin
  • 1 1/2 cups cooked chopped cauliflower
  • 8 eggs
  • 1/4 cup milk (as preferred - cow/almond/soy/rice etc)
  • sea salt/pepper to taste


Method


  1. Preheat oven to 180' ,
  2. lightly coat a quiche dish with oil of choice,
  3. sprinkle over pumpkin, cauliflower and spinach.
  4. In a bowl blend eggs and ,milk with salt/pepper and pour into dish
  5. Bake on middle shelf for approx 40 mins or until eggs are set and quiche top is golden. 
  6. Eat hot or cold.

Rainbow Eggs

Rainbow Eggs

(serves 2)

Ingredients

  • 4 organic free range eggs and milk of choice .... whisked
  • plus basically whatever you have left in the fridge: garlic, capsicum, onion, tomato/sundried tomato, bacon (any left over cold meat), mushroom spinach/kale etc.....Dice all ingredients.
  • 1 tblsp olive oil (or preferred oil)

Method

  1. Heat frypan add oil
  2. fry off onion, capsicum, mushrooms
  3. add softer ingredients (tomato, etc)
  4. Toss in sliced greens and add whisked eggs
  5. allow to begin setting before stirring from outside of pan to center
  6. Cook until eggs have just set (eggs continue cooking after leaving the heat so be careful not o overcook)

Spinach and Egg Pie

Spinach and Egg Pie.

Ingredients

  • 2 sheets puff pastry (read the labels for the healthiest brand)
  • 8 eggs whipped with a little milk
  • Sea salt and pepper to taste
  • baby spinach leaves chopped
  • 1 onion finely diced
  • 1/2 cup parmesan cheese
  • 3 cups rice

Method

  1. preheat oven to 220'C
  2. In a bowl mix rice, salt/pepper, spinach leaves, onion and egg.
  3. Lay 1 sheet pastry into a baking dish (dont make too deep or thick as egg in middle wont cook),
  4. stuff full of filling mix
  5. top with second slice of pastry,
  6. brush with remaining egg/milk as a wash to encouraging browning
  7. cook for 45 mins (or until egg in very centre is cooked)


To Serve


  1. Serve hot with veges, cold with salad or serve slices as is for lunch.

Spinach, Tomato and Egg Stacks

Spinach, Egg, and Tomato Stack

Ingredients

  • 1 slice Rye bread, toasted
  • 1 tblsp Avocado (spread on toast)
  • baby spinach leaves
  • 1 egg, poached
  • 1 slice spanish red onion
  • 1/2 tomato sliced
  • 1/2 tsp Savoury yeast (or to taste)
  • cracked black pepper (to taste)
  • 1/2 tsp grated parmesan cheese (or to taste)

Method

  1. Stack all ingredients onto rye toast
  2. Sprinkle with savoury yeast, parmesan and cracked pepper

Recipes - Vegetarian/Vegan Meals

Recipes - Sides

Recipes - Wild Meat Meals

Recipes - Seeds and Grains