• Olive oil Cooking spray
  • 2 tablespoons extra-virgin olive oil
  • ¾ cup diced onion
  • 1 medium red bell pepper, diced.
  • 1 tablespoon finely chopped fresh oregano.
  • 8 large eggs
  • ¾ cup crumbled feta cheese
  • ½ cup low-fat milk
  • ½ teaspoon ground pepper
  • 2 cups chopped fresh spinach
  • ¼ cup sliced Kalamata olives


  1. Preheat oven to 325°F/ 204° C.
  2. Liberally coat a 12-cup muffin tin with cooking spray.
  3. Heat oil in a large fry pan over medium heat. Add onion and cook, stirring, until starting to soften, about 3 minutes. Add bell pepper and oregano; cook, stirring, until the vegetables are tender and starting to brown, 4 to 5 minutes more. Remove from heat and let cool for 5 minutes.
  4. Whisk eggs, feta, milk AND pepper in a large bowl. Stir in spinach, olives and the vegetable mixture. Divide among the prepared muffin cups.
  5. Bake until firm to the touch, about 25 minutes. Let stand for 5 minutes before removing from the tin.

Nutrition Facts

Serving Size: 2 omelettes each

Per Serving:

226 calories; protein 12.7 g; carbohydrates 6.7 g; dietary fiber 1.3 g; sugars 3.7 g; fat 16.7 g; saturated fat 5.8 g; cholesterol 265.7 mg; vitamin a iu 2340 IU; vitamin c 32.6 mg; folate 51.3 mcg; calcium 184.7 mg; iron 2.1 mg; magnesium 32.4 mg; potassium 211.1 mg; sodium 465.7 mg; thiamin 0.1 mg.


2 medium-fat protein, 1 1/2 fat, 1 vegetable

Adapted from Muffin-Tin Omelets with Feta & Peppers Recipe | EatingWell



  • 2 tablespoons extra-virgin olive oil
  • 1 cup chopped onion.
  • 2 medium cloves garlic, minced.
  • 2 cups chopped broccoli florets.
  • 6 large eggs
  • ¾ cup reduced-fat milk
  • ¼ cup sour cream
  • ¼ teaspoon ground pepper
  • 1 ½ cups shredded extra-sharp Cheddar cheese.


  1. Preheat oven to 375°F/ 190°C. Coat a pie pan with olive oil cooking spray.
  2. Heat oil in a large fry pan over medium heat. Add onion; cook, stirring, until starting to soften, about 3 minutes. Add garlic; cook, stirring, for 1 minute. Add broccoli; cook, stirring, until the broccoli starts to soften, about 2 minutes. Remove from heat.
  3. Whisk eggs, milk, sour cream, salt and pepper in a large bowl. Fold in the broccoli mixture and cheese. Spoon into the prepared pie pan. Bake until set and golden, about 30 minutes. Let stand for at least 10 minutes before serving.

Serving Size:

1 slice

Per Serving:

273 calories; fat 21 g; cholesterol 220 mg; sodium 473 mg; carbohydrates 7 g; dietary fiber 1 g; protein 15 g; sugars 4 g; saturated fat 9 g; vitamin a iu 1428 IU; potassium 267 mg.

Adapted from Crustless Broccoli-Cheddar Quiche Recipe | EatingWell




  • 12 large eggs
  • 2 tablespoons finely chopped onion, (red, white or yellow/brown)
  • Ginger and pepper,to taste


  • 1/4 cup fresh spinach, roughly chopped.
  • 8 grape or cherry tomatoes,
  • 1/4 cup shredded mozzarella cheese.


  • 1/4 cup cooked bacon,
  • 1/4 cup shredded cheddar cheese.


  • 1/4 cup sliced brown mushrooms.
  • 1/4 cup red bell pepper, (capsicum), diced.
  • 1 tablespoon fresh chopped parsley
  • 1/4 teaspoon garlic powder or 1/3 teaspoon minced garlic


  1. Preheat oven to 350°F / 180°C. Lightly spray a 12-cup capacity muffin tin with non-stick oil spray.
  2. In a large bowl, whisk together eggs and onion. Season with salt and pepper, to taste.
  3. Add egg mixture halfway up into each tin of a oiled muffin tin.
  4. Divide the three topping combinations into 4 muffin cups each.
  5. Bake for 15-20 minutes, until set.
  6. Let cool slightly, then serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.
  7. Enjoy!


Calories: 82 kcal | Carbohydrates: 1 g | Protein: 6 g | Fat: 5 g | Saturated Fat: 2 g | Cholesterol: 168 mg | Sodium: 97 mg | Potassium: 103 mg | Vitamin A: 555 IU | Vitamin C: 6.3 mg | Calcium: 55 mg | Iron: 0.8 mg

Adapted from Breakfast Egg Muffins 3 Ways (Meal Prep) – Cafe Delites



  • 6 hardboiled eggs (cooled to room temperature)
  • ½ cup Greek yogurt
  • 4 tablespoons green onions (chopped)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh dill (chopped)
  • 1 teaspoon black pepper


  1. Peel the hardboiled eggs and chop them into pieces.
  2. Mix the Greek yogurt, green onions, Dijon mustard, fresh dill, and black pepper in a large mixing bowl.
  3. Add the chopped eggs to the bowl and fold them in gently to avoid breaking the eggs further.

Nutrition Info Per Serving

Nutrition Facts

Low Sodium Egg Salad

Amount Per Serving

Calories 84 Calories from Fat 50

% Daily Value*

Fat 5.5 g 8%

Saturated Fat 1.5 g 8%

Trans Fat 0 g

Polyunsaturated Fat 0 g

Monounsaturated Fat 0 g

Cholesterol 185 mg 62%

Sodium 154.7 mg 6%

Potassium 99.5 mg 3%

Carbohydrates 1.8 g 1%

Fiber 0.8 g 3%

Sugar 1.1 g 1%

Protein 6.9 g 14%

Net carbs 1 g

* Percent Daily Values are based on a 2000 calorie diet.



  • 3 tablespoons of boiled and chopped broccoli,
  • 2 tablespoons of grated carrots,
  • 2 eggs,
  • 3 tablespoons of oat bran,
  • 1 dessert spoon of olive oil,


  1. Mix all the ingredients in a bowl and place in the silicone mould to bake in the air fryer at 180°C /350°F/gas for 10 minutes.
  2. If you want, you can also bake it in the oven.
  3. It takes about 15/20 minutes.



  • Olive oil Cooking spray
  • 6 eggs
  • 1/2 cup milk
  • Seasoning of your choice
  • Mix-ins such as vegetables and cheese


  1. Preheat oven to 180°C (160°C fan)/350°F/gas 4.
  2. Spray muffin pan with cooking spray
  3. Add eggs, milk, and desired seasoning into bowl and whisk
  4. Pour egg mix into muffin pan, about 3/4 full
  5. Add desired mix-ins
  6. With a spoon, stir each cup to get the mix-ins incorporated
  7. Put in the oven, setting the timer for 10 minutes
  8. After 10 minutes rotate the muffin pan 180° and set the timer for another 10 minutes
  9. After a total of 20 minutes, remove the muffin pan from the oven (You will notice the quiches have puffed up a lot but they will sink back down once removed from the oven.)
  10. Immediately remove quiches from muffin pan using a spoon to help scoop them out
  11. Let cool and enjoy! (Or store for later use)



Mushroom and Onion Mixture:

  • 1 8 oz/ 225 g pack of sliced cremini or button mushrooms
  • 1 onion thinly sliced
  • 1 clove minced garlic
  • 1/2 cup chopped parsley
  • 2 tbsp olive oil

Egg Tortillas:

  • 8 eggs
  • 1 cup shredded mozzarella
  • 2 tbsp olive oil 1 tbsp per tortilla

The Steak:

  • 1/2 lb/ 225 g Top Round Steak cut ultra thin
  • 2 tbsp soya sauce
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp olive oil
  • 6 slices provolone cheese


Start with the mushrooms

  1. Add the olive oil to a medium high pan. When the olive oil is hot, add the onions and sauté for about 5 minutes or until the onions become slightly softened.
  2. To the pan of onions, add the mushrooms and sauté for about 7 minutes or until the mushrooms become browned and reduced in size. Add the garlic and the parsley and sauté for about a minute or until the garlic is fragrant. Turn off the heat and set aside.

For the egg tortilla

  1. Whisk the eggs in a bowl until they are blended. Add a pinch of pepper and the shredded mozzarella cheese.
  2. To a large non-stick pan on medium heat, add 1 tablespoon of olive oil making sure it covers the whole pan.
  3. Cook the egg slow and low until there is no longer any wet egg on the surface. Slide the egg off the pan and set aside on a piece of parchment paper.

For the steak:

  1. To cut the steak ultra thin, freeze it and carefully use a mandolin to slice it.
  2. Add the thin cut steak to a bowl or Ziploc bag. Add the garlic and onion powder along with the soy sauce and olive oil and mix well letting the marinate sit for about 5 minutes.
  3. Add about a teaspoon of olive oil to a medium high pan. When the oil is shimmering, add the steak and fry for about 2-3 minutes or until the steak is cooked through. Place three slices of provolone on top of the steak. Add a bit of water to the pan and cover the steak until the water has evaporated and the cheese is melted (about 2 minutes).


  1. With the egg tortilla on a flat surface, add the half the steak to the center. Cover with half the mushrooms and onions. Tuck in the sides of the egg and roll it over itself making sure the burrito is fully closed and the ingredients are packed inside. Slice and enjoy.



  • 6 hard-boiled eggs, peeled and cut in half lengthwise
  • 3 tablespoons light mayonnaise
  • 1 teaspoon Dijon mustard
  • 3 tablespoons chopped green olives with pimientos
  • 1/8 teaspoon black pepper


  1. In a small bowl, combine egg yolks, mayonnaise, mustard, olives, and pepper; mix well.
  2. Fill egg white halves with yolk mixture and place on platter. Cover with plastic wrap and refrigerate until ready to serve.

Nutritional Information

Servings Per Recipe: 12

Amount Per Serving % Daily Value *

Calories 52

Calories from Fat 35

Total Fat 3.9 g 6 %

Saturated Fat 1.0 g 5 %

Trans Fat 0.0 g 0 %

Protein 3.2 g 6 %

Cholesterol 95 mg 32 %

Sodium 67 mg 3 %

Total Carbohydrates 0.6 g 0 %

Dietary Fiber 0.0 g 0 %

Sugars 0.4 g 0 %

Adapted from Spanish Olive Deviled Eggs |

This and other egg recipes can be found here.

This and other Mediterranean recipes can be found here.

And here.



  • 10 large eggs
  • 1 – 1 1/2 teaspoons sea salt or to taste
  • 1/4 – 1/2 teaspoon black pepper or to taste
  • (Makes 12 muffins)

Broccoli and Cheddar Cheese

  • 1/2 tsp dried thyme
  • 1/2 tsp garlic powder
  • 1 1/2 cups broccoli steamed and chopped (or frozen and thawed)
  • 2/3 cup grated cheddar cheese plus more for topping

Buffalo Chicken

  • 1/3 cup Buffalo Sauce I used Frank’s
  • 1/3 cup chopped green onions
  • 1 cup chopped cooked or rotisserie chicken

Ham and Cheddar Cheese

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 tsp dried mustard or Dijon Mustard optional
  • 2/3 cup grated cheddar cheese plus more for topping
  • 3/4 cup chopped cooked or deli ham


  • 1/2 teaspoon toasted sesame oil
  • 1/3 cup finely chopped kimchi
  • 1/4 cup diced red peppers
  • 1/3 cup crumbled cooked bacon optional

Jalapeño Popper

  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 3-4 Jalapeño peppers de-seeded and chopped, plus round slices for topping (if desired)
  • 1/3 cup softened cream cheese
  • 1/2 cup grated cheddar cheese
  • 1/3 cup cooked crumbled bacon

Mushroom, Pepper and Spinach

  • 1/2 tsp smoked paprika
  • 1/4 tsp chili powder optional or to taste
  • 1 cup chopped mushrooms white button or cremini
  • 1/2 cup diced green bell peppers
  • 1 cup chopped spinach
  • 1/4 cup diced cooked sausage optional

Spinach and Cheese

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried basil
  • 2 cups chopped spinach
  • 1 1/2 cups grated Parmesan cheese plus more for topping

Sun-Dried Tomato, Parmesan and Spinach

  • 1/3 cup 1/2 sun dried tomatoes soaked in very warm water until tender and chopped (discard soaking water)
  • 3/4 cup chopped spinach
  • 1/4 cup loosely packed chopped fresh basil
  • 1 cup grated Parmesan cheese plus more for topping

Tomato, Spinach and Parmesan

  • 1/2 tsp garlic powder
  • 3/4 tsp Italian seasoning
  • 1 cup diced ripe tomatoes
  • 1 cup chopped spinach
  • 3/4 cup grated Parmesan cheese plus more for topping



  1. Preheat oven to 200 °C/ 400° F.
  2. Line a 12 count muffin pan with silicone liners or coat with non-stick cooking spray. Set aside.
  3. In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with black pepper.
  4. Bake for 16-18 min



  • Chuck eye steak
  • ¼teaspoon freshly ground black pepper divided
  • Olive oil spray
  • 2 large eggs
  • Pinch red pepper flakes
  • Pinch dried parsley for garnish


  1. Preheat your grill. Remove the steak from the fridge and season it with a pinch of black pepper.
  2. Spray the grill with oil. Grill the steak, 2 minutes per side for medium-rare, or a total of 3 minutes in a dual contact grill.
  3. While the steak is cooking, heat a non-stick fry pan over medium heat, 3-4 minutes.
  4. When the steak is done cooking, transfer it to a plate, loosely cover with foil and allow to rest.
  5. While the steak is resting, cook the eggs. Spray the fry pan with oil. Break 2 eggs into the fry pan and fry them over medium heat until the whites are set, about 5 minutes.
  6. Place the cooked eggs on the plate. Season them with a pinch pepper. Season the steak and the eggs with red pepper flakes, garnish with chopped parsley, and dig in!


Calories: 575 kcal | Carbohydrates: 1 g | Protein: 68 g | Fat: 30 g | Saturated Fat: 7 g | Sodium: 422 mg

Adapted from Steak and Eggs Breakfast – Healthy Recipes Blog (




  1. Place eggs in medium saucepan; add enough water to cover by 1-inch/ 2.5 cm. Cover and bring to a boil over high heat. Remove from heat; let stand 15 minutes. Drain. Add cold water to eggs in saucepan; let stand until eggs are cool. Drain and peel.
  2. Cut eggs in half lengthwise. Remove yolks, reserving 3 yolk halves. Discard remaining yolks or reserve for another use. Place egg whites, cut sides up, on serving plate cover with plastic wrap. Refrigerate while preparing filling.
  3. Combine cottage cheese, dressing, mustard and reserved yolk halves in food processor; process until smooth. (Or, place in small bowl and mash with fork until well blended.) Transfer cheese mixture to small bowl; stir in chives and pimiento. Spoon into egg whites. Cover and refrigerate at least 1 hour.


Calories: 44 calories, Carbohydrates: 1 g, Protein: 4 g, Fat: 3 g, Cholesterol: 27 mg, Sodium: 96 mg, Fiber: 1 g

Exchanges per serving: 1/2 meat.

Adapted from Angelic Deviled Eggs – Diabetes Self-Management (



  • 6 hard boiled eggs, peeled
  • 3 tablespoons reduced-fat mayonnaise
  • 2 teaspoons yellow mustard
  • 1/4 teaspoon black pepper
  • roasted red peppers, for garnish
  • black olives, for garnish


  1. Slice eggs in half lengthwise; carefully remove yolk. In a large bowl, with a fork, thoroughly mash egg yolk; add mayonnaise, mustard and pepper. Beat until mixture is creamy and smooth.
  2. Spoon egg yolk mixture evenly onto egg white halves. Decorate with roasted red peppers and olives (see photo in original).
  3. Serve immediately or cover lightly and chill until ready to serve.

Nutritional Information

Servings Per Recipe: 12

Amount Per Serving % Daily Value *

Calories 52

Calories from Fat 35

Total Fat 3.9 g 6 %

Saturated Fat 1.0 g 5 %

Trans Fat 0.0 g 0 %

Protein 3.2 g 6 %

Cholesterol 95 mg 32 %

Sodium 90 mg 4 %

Total Carbohydrates 0.7 g 0 %

Dietary Fiber 0.0 g 0 %

Sugars 0.5 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Dracula’s Devilish Eggs |



  • 6 large boiled eggs.
  • 1 medium, ripe avocado
  • 1 Tbsp fresh lime juice, juice of 1/2 lime
  • Freshly ground black pepper to taste
  • 1/4 tsp onion powder
  • 1 clove pressed garlic
  • 1 Tbsp finely chopped cilantro leaves, plus more for garnish
  • Smoked paprika to sprinkle over the top.


  1. Peel eggs and cut them in half lengthwise. Remove egg yolks from halved eggs and place 3 yolks in a small bowl; discard remaining yolks.
  2. Add ripe avocado, lime juice (it will keep avocados from browning) and chopped cilantro.
  3. Add 1/4 tsp onion powder and about 1/8 tsp freshly ground black pepper.
  4. Press in 1 garlic clove and mash everything together with a potato masher or fork.
  5. Pipe the avocado mixture into the eggs with a pastry bag using a star tip or a ziploc bag for a smooth finish.

Adapted from Guacamole Stuffed Eggs Recipe (



  • 2 tbsp olive oil
  • 1 small red onion, halved, thinly sliced
  • 2 garlic cloves, finely chopped
  • 1 yellow or red capsicum, halved, deseeded, sliced
  • 1/3 cup coriander leaves, chopped
  • 200 g mini roma tomatoes, halved lengthways
  • 8 large eggs, at room temperature
  • Diced avocado, coriander leaves & lime wedges, to serve


  1. Preheat grill on medium-high and heat oil over medium heat in a 20 cm non-stick ovenproof frying pan.
  2. Add the onion and garlic and cook for 3-4 minutes until soft in the pan then add the capsicum, stirring often, for 4-5 minutes or until the capsicum softens. Stir in chopped coriander.
  3. Spread the mixture evenly over the base of the pan and scatter the tomatoes over mixture.
  4. Whisk the eggs in a jug then pour egg mixture over the vegetables. Shake the pan to evenly distribute egg. Reduce heat to medium-low and cook for 8-10 minutes or until almost set.
  5. Place pan under hot grill for 3-5 minutes or until top just sets. Stand for 5 minutes then transfer to a board.
  6. Cut the frittata into wedges and serve with avocado, coriander and lime wedges.

Nutritional Information of original

Serving size 389 g

Energy 1600 kJ 382 kcal

Protein 19.8 g

Total fat 25.2 g

Saturated fat 5 g

Carbs (total) 15.2 g

Carbs (sugar) 8.7 g

Sodium 360 mg

Fibre 8.1 g

All nutrition values are per serve.

Adapted from Mexican Pan Frittata Recipe: How to make Mexican Pan Frittata (



  • 1 tbsp olive oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 250 g button mushrooms, sliced
  • 200 g baby spinach leaves
  • 10 eggs
  • 125 ml (1/2 cup) heart active milk
  • 40 g (1/2 cup) grated parmesan cheese
  • 200 g grape tomatoes, halved
  • Basil leaves, to serve


  1. Preheat oven to 180°C/160°C fan-forced. Lightly spray a 20 x 30 cm (base measurement) baking tin with oil and line with baking paper.
  2. Heat oil in a large non-stick frying pan over medium-high heat. Cook onion, stirring, for 3-4 minutes or until softened. Add garlic and mushrooms and cook, stirring, for 3-4 minutes or until golden. Add spinach and stir until just wilted. Set aside to cool slightly.
  3. Whisk eggs, milk and half the parmesan together in a large bowl. Spread mushroom mixture over base of prepared dish. Pour over egg mixture and evenly distribute vegetables. Top with halved cherry tomatoes cut side up and sprinkle with remaining parmesan.
  4. Bake for 30 minutes or until golden and set. Let stand for 10 minutes. Serve warm or at room temperature scattered with basil.


You can make this recipe in a baking tin or a baking dish (1.5 litre/ 6-cup). Cooking time will increase slightly in a baking dish.

Nutritional Information of original

Serving size 249 g

Energy 927 kJ 222 kcal

Protein 17.6 g

Total fat 14.3 g

Saturated fat 4.4 g

Carbs (total) 4 g

Carbs (sugar) 3.9 g

Sodium 255 mg

Fibre 2.8 g

Vitamin D 6.6 µg

All nutrition values are per serve.

Adapted from Eggs Florentine Breakfast Bake (



  • 4 cups baby spinach
  • 400 g can no added salt canned tomatoes
  • Chilli flakes (optional)
  • 4 cubes (20 g) goat’s cheese
  • 8 eggs
  • 4 slices grainy low GI bread, toasted


  1. Preheat oven to 180°C (fan forced)/350°F.
  2. Put the spinach in a colander, then pour over 2 cups of boiling water to wilt the leaves
  3. Squeeze the spinach to remove excess water, then divide between 4 small ovenproof dishes
  4. Mix the tomatoes with the chilli flakes (if using) and then divide between the 4 dishes with the spinach. Crumble one cube of goat’s cheese over each dish
  5. Make two small wells in the centre of each dish and crack an egg into each well
  6. Bake for 12-15 mins or more depending on how you like your eggs
  7. Serve with a piece of toasted low GI bread cut into soldiers for scooping into the eggs

Nutritional information (per serve)

Calories: 340 kcal | Carbohydrates: 17.2 g | Protein: 24.7 g | Fat: 17.6 g | Saturated Fat: 6.3 g | Sodium: 562 mg | Potassium: 526 mg | Fiber: 6.5 g | Sugar: 4.1 g

Adapted from Cheesy Baked Eggs with Tomato and Spinach | GI Foundation (



  1. 6 large eggs, hard boiled
  2. 1 medium haas avocado, about 5 oz
  3. 2-3 tsp fresh lime juice
  4. 1 tsp red onion,
  5. 1 tbsp minced jalapeno
  6. 1 tbsp fresh cilantro,
  7. ginger and fresh ground pepper, to taste
  8. 1 tbsp diced tomato
  9. pinch of chile powder, for garnish


  1. Peel the cooled hard boiled eggs.
  2. Cut the eggs in half horizontally and set the yolks aside.
  3. In a bowl, mash the avocado and 2 whole egg yolks; discard the rest.
  4. Mix in lime juice, red onion, jalapeño, cilantro, ginger and pepper and adjust to taste. Gently fold in tomato.
  5. Scoop heaping spoon full of the guacamole into the 12 halved eggs.
  6. Sprinkle with a little chile powder for colour and arrange on a platter.

Serving: 2halves, Calories: 88kcal, Carbohydrates: 3g, Protein: 5g, Fat: 6g, Saturated Fat: 1g, Cholesterol: 62mg, Sodium: 60mg, Fiber: 2g, Sugar: 0.5g

Guacamole Deviled Eggs Recipe (


4 eggs
Ginger and freshly cracked black pepper
2 tablespoons heavy cream
¼ cup Castlvetrano Olives, chopped
1 tablespoon chopped fresh parsley
1 sprig fresh thyme leaves
Extra Virgin Olive Oil, for drizzling


  1. Preheat oven to 375°F/ 190°C.
  2. Crack 2 eggs into 2 individual-sized baking dishes. Season with ginger and pepper.
  3. Drizzle a tablespoon of heavy cream into each dish, and distribute the olives and herbs into each dish.
  4. Bake about 6 minutes, until the whites are set, and yolks are very loose. Once removed from the oven, the eggs will continue to cook for a few minutes.
  5. Drizzle eggs with olive oil and serve hot.

Adapted from Fresh New Year’s Day Brunch Menu Ideas | Jeff’s Garden Foods



  • 4 multigrain sandwich thins
  • 4 teaspoons olive oil
  • 1 tablespoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
  • 4 eggs
  • 2 cups fresh baby spinach leaves
  • 1 medium tomato, cut into 8 thin slices
  • 4 tablespoons reduced-fat feta cheese
  • Freshly ground black pepper


  1. Preheat oven to 375°F/ 190°C. Split sandwich thins; brush cut sides with 2 teaspoons of the olive oil. Place on baking sheet; toast in oven about 5 minutes or until edges are light brown and crisp.
  2. Meanwhile, in a large stoneware fry pan heat the remaining 2 teaspoons olive oil and the rosemary over medium-high heat. Break eggs, one at a time, into fry pan. Cook about 1 minute or until whites are set but yolks are still runny. Break yolks with spatula. Flip eggs; cook on other side until done. Remove from heat.
  3. Place the bottom halves of the toasted sandwich thins on four serving plates. Divide spinach among sandwich thins on plates. Top each with two of the tomato slices, an egg and 1 tablespoon of the feta cheese. Sprinkle with pepper. Top with the remaining sandwich thin halves.

Nutrition Facts

Serving Size: 1 sandwich

Per Serving:

242 calories; 11.7 g total fat; 2.9 g saturated fat; 214 mg cholesterol; 501 mg sodium. 144 mg potassium; 25 g carbohydrates; 6.2 g fibre; 3 g sugar; 13 g protein; 2448 IU vitamin a iu; 12 mg vitamin c; 29 mcg folate; 123 mg calcium; 3 mg iron; 10 mg magnesium;


1 1/2 starch, 1 fat, 1 medium-fat protein, 1/2 vegetables

Adapted from



  • 1 bunch asparagus, woody ends trimmed
  • Olive oil Cooking spray
  • 2 omega-3 large eggs
  • 1 tablespoon olive oil (optional)
  • 1 teaspoon Parmesan cheese (optional)
  • 1 teaspoon multigrain breadcrumbs (optional)
  • 1/4 cup chopped red peppers (optional)


  1. Fill medium saucepan with water and bring to a boil. Submerge asparagus and cook for approximately 2 minutes, maintaining a bright green colour and slight crunch. Immediately remove asparagus and shock it in a bowl of ice water. Reserve.
  2. Coat medium size fry pan with olive oil cooking spray. Crack two eggs into pan and cook over medium heat until the whites set and the edges of the eggs are cooked.
  3. Place asparagus on plate, making an even layer. Remove eggs from the pan using a slotted spatula and place on top of asparagus. Top with a drizzle of olive oil and garnish with Parmesan cheese, breadcrumbs or red peppers, if desired.

Recipe Yield: Yield: 2 servings

Nutritional Information Per Serving: of original

Calories: 135
Fat: 11 grams
Saturated Fat: 5 grams
Fibre: 1 grams
Sodium: 86 milligrams
Cholesterol: 176 milligrams
Protein: 7 grams
Carbohydrates: 2 grams

Adapted from




4 Eggs, Hard boiled
1 kg Lamb/Beef /Chicken Mince
1 tbsp Ginger Garlic paste
1 tbsp Red chilli powder
1/4 tbsp Turmeric powder
1 tbsp masala find recipe here

1 tbsp lemon juice
2- 3 Green Chilli (finely chopped)
Coriander leaves (finely chopped)
Mint Leaves (finely chopped)
2 cup Olive Oil

For Garvey

2 Onions (finely chopped)
2 tbsp Almonds paste
1 tbsp Tomato puree
1 cup Plain Yogurt beaten
1 tbsp Ginger Garlic Paste
1 tbsp Masala find recipe here

1 tbsp Red chili powder
1/2 tbsp Turmeric Powder
1 inch Cinnamon stick
2 Cloves
2 Green Cardamom
4 Black Peppercorns
1 tbsp Caraway seeds
1/4 cup Olive oil

For Garnishing

Coriander leaves, Mint Leaves and Green chillies washed and fine chopped.


In a large non-stick saucepan add Eggs on medium heat, add enough water to cover the eggs.
Bring the water to boil, then remove from the heat.
Cover it with a lid and let the eggs sit in the hot water for 3 minutes.
Crack and Peel the Eggs and keep aside.

Wash Mince and drain thoroughly.
In a Mixer/ Blender add raw mince, ginger garlic paste, red chilli powder, turmeric powder, green chili, Garam masala powder, lemon juice, coriander leaves, mint leaves and grind to a smooth paste.

Take a piece of cling film place on to your work surface, then take one portion of mince.
Place in the centre of the cling film and flatten and then place the egg in the middle.
Use the cling film to shape the egg, Gently slide up with your palm the plastic wrap and bring in the edges and enclose the egg in the patty.
Then remove the cling film and use your hands to shape into form of Egg.
Make sure the egg is completely wrapped and patch any holes.
Repeat same with the remaining eggs.
Meanwhile, In a non-stick pan add oil at medium heat.
Then fry them in hot oil.
Let it fry until it is golden brown, about 3-5 minutes.

For the Garvey:

In a large non-stick saucepan add oil at medium heat, add cinnamon stick, cardamom, black peppercorns, cloves and caraway seeds Let it splutter and fry.
Then add onions and fry till they change colour.
Add ginger garlic pastes, fry for 1 minute.
Add red chilli powder, turmeric powder, green chilli, garam masala powder, tomato puree, almond powder fry for 1 minute.

Then add Plain Yoghurt, coriander leaves, mint leaves and mix well If needed add little water leave it for low heat till the thin layer of oil appears on the bottom surface.
Stir often to prevent masala burning, Do not cook on a high heat, simmer heat
and cover the pan leave till done.
Remove pan from heat.
Cut Egg into Half and serve with gravy.
Garnished with Coriander and Mint leaves .



  • 4 large eggs
  • 4 tsp. light/reduced-fat cream cheese
  • 4 thin cucumber slices
  • fresh salmon
  • 2 cherry tomatoes, halved
  • Any other filling desired


  1. Place eggs in a pot, and cover with water. Bring to a boil and cook for 10 minutes.
  2. Transfer eggs to a bowl, and cover with ice and cold water. Let sit for 20 minutes.
  3. Gently crack eggs on the rim of the bowl and peel off the shells.
  4. Halve eggs lengthwise. Discard yolks or save for another use.
  5. Evenly fill 4 of the egg white halves with cream cheese. Top with cucumber, salmon, and tomato along with other filling.
  6. Top with remaining 4 egg white halves, and secure with toothpicks (if needed).
    adapted from


6 boiled, peeled omega-3 egg
4 chopped tomato
2 finely chopped onion
4 sliced & slit green chilli
1 inch peeled, sliced ginger
3/4 teaspoon powdered turmeric
3/4 teaspoon red chilli powder
1 1/2 teaspoon coriander powder
1 teaspoon tamarind paste
1 handful curry leaves
1/4 cup olive oil
1 cinnamon stick
1 teaspoon black mustard seeds
100 ml Greek yoghurt
1 handful chopped coriander leaves
1. Heat oil in a heavy-bottomed pan over medium heat. Add the mustard seeds and fry them for few seconds. Once they start to splutter, add the onions and sauté until they turn slightly pinkish in hue.

2. Now add the cinnamon and chopped green chillies. Fry for a minute or two. Add the chopped tomatoes and cook for 10 minutes.
3. Add the ginger, turmeric powder, red chilli powder, coriander powder and stir-fry for a minute. Cook these spices until the oil starts to separate. Add the tamarind paste and 1 cup of water. Simmer for a minute or two.
4. Add the yoghurt and curry leaves. Stir well and simmer for a minute. Add the eggs and simmer for 3 to 5 minutes over low heat. Stir gently ensuring the eggs stay intact. Garnish with coriander leaves. To make the garnishing more aromatic, fry curry leaves, crush and add it to the egg recipe, this makes it even more delicious and flavoursome. Serve.

If you tried my Christmas joint poached in stout. Do not throw out the liquid left behind. This will make a tasty stock.

Just let it cool and  remove any visible fat.

Use a little of this to poach a couple of eggs. I use my Omega 3 eggs.

We are allowed 2 eggs yolks per week and I like to save mine up for these little delights.

Any remaining stock can be frozen or used in stew etc.


4-5 hard-boiled eggs, shelled
3 small sized onions, roughly chopped
4-5 garlic cloves
2 medium size tomatoes
10-12 seeds of fenugreek/methi dana
1/4tsp turmeric
1-2tsp red chilli powder
3-4tsp coriander powder
1tsp cumin/jeera
an inch piece ginger
3-4tsp olive oil
2 green chillies
1 black cardamom
2 green cardamom
a small piece stone flower/dagad phool

Spices find recipe here


  1. Hard boil 4 eggs. Cool and peel. Pierce them at 3-4places. This helps the eggs to take up all the flavours in the curry.
  2. Heat 3-4 tsp olive oil and add fenugreek seeds to it. Once it turns slight golden in colour add the onions, 1 green chilli, followed by garlic.
  3. Add tomatoes and cook them slightly.
  4. Sauté and add cumin seeds. Mix.
  5. Cool the mix and add ginger and green chillies to that.
    Grind this cooked mix.
  6. Heat 2tsp of olive oil and add the whole spices, sauté on low heat for a few seconds for the spices to release their aromatic oils.
  7. Add the ground mix. Mix properly and add turmeric, red chilli powder and coriander powder
    Let the gravy release the oil around the edges and then add about 2 cups of boiling water to make a thick gravy. Add the boiled egg and let the curry simmer for 10-12mins.
  8. Serve hot.