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Thursday, 23 July 2015

Easy Muffin Tin Omelette Cups

   Protein and fats are really important for weight loss. The amino acids in protein help to keep metabolism up and keep you feeling full, while healthy fats like omega-3 improve your body's response to the hormone leptin, which is responsible for telling your brain to suppress your appetite as well as increase your metabolism - in short, it's what lets your brain know when you're full - and it also causes your body to burn more fat as fuel.
   Eggs are a great source of protein, as are lean meats and fish, while salmon and flaxseed are also amazing sources of healthy fats. Olives are also made up mostly of healthy fats, and moringa is a great plant-based source of protein as well as other vitamins and minerals. So what happens when you combine the lot? Magic.
   Per 100g of:
Eggs - 11g fat (3.3g saturated), 13g protein
Salmon - 13g fat (3g saturated), 20g protein
Flaxseed - 42g of fat (4g saturated), 27g dietary fibre
Olives - 11g fat (1.4g saturated), 3.2g dietary fibre
Moringa - 2g protein, 9g carbohydrates, 3.2g dietary fibre

   Make these super-simple omelette cups for a great does of protein and healthy fats, ideal for breakfast or a protein-rich snack. Add diced vegetables or herbs and spices to really change it up and add an unexpected pop of flavour or texture.


Ingredients:
Makes 2
1 large egg
10g flaxseed
1 tablespoon moringa
1 small piece smoked salmon or 1 slice of sandwich ham
2 olives
olive oil (pan)
Optional salt & pepper to taste

Method:
1. Preheat the oven to 180/350/Gas mark 4.
2. Oil two cavities in a muffin pan.
3. Mix the egg, moringa and flaxseed in a small jug until combined, adding salt and pepper if desired. I don't like the taste of salt or pepper so I add them only if the recipe scientifically calls for it. This one does not. Plus, the salmon and olive added all the extra taste it needed, above the gorgeous 'green' and subtly spinachy taste of the moringa.
4. Pour the mixtures into the two cavities. Don't fill the first entirely, instead fill them both 2/3 the way and then top them up. If you have extra mixture, oil and fill another cavity.
5. Cut up the ham or salmon into small 1 inch pieces and distribute them amongst the cavities. Poke them down so that the egg mixture covers them.


6. Set the pan in the oven for 5 minutes.
7. After 5 minutes the edges should be cooked but the top and middle will still be runny. Place one olive in each (or more if desired) and set back in the oven for the remaining 15-20 minutes.


8. Remove from the oven and leave for 5 minutes.
9. Using a butter knife or similar, run it between the edge of the omelette cup and the pan to separate it, then go around again with a teaspoon and gently pry it from the muffin pan.
10. Freeze, set in the fridge or serve immediately.



   I'm guilty of using eggs the easy way and making omelettes. I'm not the greatest cook, but you can't get omelettes wrong, and there are so many different recipes out there - British Lion Eggs' website has a ton of omelette recipes for example, all in one place, and there's definitely something for everyone - unless they don't like eggs, of course. And while it's true that this method is basically just an omelette wearing a different dress, by making the omelette smaller but deeper it makes it easier to add additional and larger ingredients like olives or vegetables and give it a little extra jazz with that subsequent change in texture. They can also be more easily added to lunch boxes and eaten cold on the go, or as a batch-breakfast to set you up through a busy week.



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