Eating a low carb high fat (LCHF) diet isn’t new but the benefits of integrating it into your lifestyle is a hot topic of late. Especially here in South Africa following the work of Professor Tim Noakes and the publication of the beautiful book Real Meal Revolution which has become my go to cook book.
Everywhere I look are posts about Crustless Quiches, Mini Frittatas and Banting Muffins all of which claim how easy it is to rustle these beauties up. I discovered it’s all true. The problem is, they won’t stay around for long. I was eating mine straight from the muffin tray, giving the poor blighters no time to nestle into a storage box for me to snack on over a few days. I think the 12 I made lasted 4 hours and Big G didn’t get a look in. The wonderful thing is you can use any leftovers as the main ingredients and, providing you have some eggs to hand, you can quickly bake a batch.
Courgettes or Zucchini
Red, green & yellow peppers
4 whole eggs
Dash of milk
salt & pepper
I haven’t been specific about quantities because it’s about what you have in the fridge and what you fancy sprinkling into your muffins.
1. Preheat oven to 180 degrees.
2. Ideally you’ll have left over roasted vegetables sitting in the fridge that you can throw but in essence you want to roast courgette, peppers, onion and garlic cloves in olive oil and salt & pepper.
3. Whisk the whole eggs and dash of milk and season.
4. I greased my muffin tray with butter my muffins stuck to the bottom of the hollows so next time I would line them with Parma Ham. This creates a casing and adds a tasty dimension. If anyone tries it, let me know how you get on.
5. Next fill your muffin cases with your main ingredients, remember you have a lot to squeeze in and you want to leave some room to pour the egg mixture in. So add your leftovers/veg, crumble some Gorgonzola or other blue cheese onto the veg and top with some grated parmesan.
6. Pour egg mixture into each muffins making sure not to overflow the filling.
7. Place the tray in the oven and cook for 15 minutes or until browning on top.
8. Take the tray out and leave to cool a bit. They will have really puffed up but as they cool they’ll flop back down.
9. Its up to you whether you eat them all in one go or do manage to share with your loved ones!
serves: 12 muffins | time: 20 mins (if using leftovers)
recipe: Barefoot Boho