Planning ahead for the week’s breakfast meals and school lunchboxes helps to keep healthy eating on track and is much easier on the grocery budget than daily tuck shop money or those last-minute runs to the local store for emergency lunchbox items.
Planning also helps to ensure that these meals include nutrient-rich whole foods and fresh, seasonal produce. This Rediscover Dairy “Cheesy Breakfast Cups with Amasi” recipe, created by food stylist and busy mom Leila Saffarian, can be a healthy, nutrient-rich breakfast (or breakfast-on-the-run) or a great addition to the school lunchbox, together with a yoghurt, some biltong and fresh fruit.
They are a popular because:
- They are easy to make
- They can be made on a Sunday for the week ahead
- The kids can get involved in choosing their favourite ingredients
- The recipe can be adapted to include veggies
- They are a great protein boost including egg and dairy
- Amasi, milk or yoghurt can be used
- They are great for portion control – two of them are perfect for a fast-growing tween and contribute towards the daily protein and calcium requirements.
- They are versatile and can be used as a post-sport snack or for those ‘I’m hungry’ before supper is done moments.
See here how to make the “Cheesy Breakfast Cups with Amasi”:
Ingredients
- 3 Tbsp (45 ml) softened butter
- 2 Tbsp (30 ml) olive oil
- 1 small onion finely chopped
- 1 small red pepper deseeded and diced
- 100 g baby/ cocktail / Rosa tomatoes halved
- 200 g sliced button mushrooms
- Salt and pepper to taste
- 4 Tbsp roughly chopped fresh basil
For the egg custard:
- 8 large eggs
- ¼ cup (60 ml) Milk or amasi or double cream yoghurt
- Salt and pepper to taste
- ½ cup (125 ml) grated cheddar cheese
Instructions
- Preheat the oven to 200°C. Grease a silicone or 12-hole muffin tin with 3 Tbsp (45 ml) softened butter, place on a baking tray and set aside.
- Add 2 Tbsp (30 ml) olive oil to a medium, non-stick frying pan over high heat. Add the onion and fry for 1-2 minutes to soften. Add the red pepper and tomato halves and continue to cook for a further 5 minutes until softened, stirring every few minutes.
- Add the sliced mushrooms and cook for a further 5 minutes. Season with salt and pepper to taste. Remove from the heat and stir in the basil.
- For the egg custard, in a medium bowl, combine the eggs, milk / or Maas/ or yoghurt, season with salt and pepper and add the grated cheddar cheese. Whisk well to combine.
- Add the cooked vegetables to the egg custard, whisk well and divide the egg mixture between the muffin tin.
- Place the muffin tin into the oven to bake for 25-30 minutes, or until the egg mixture is set and golden on top.
- Remove from the oven and allow to cool in the tin before unmoulding.
Nutrition Facts
Per Cheesy Breakfast Cup
Serving Size: 150 g
Amount per Serving Energy: 1009 kJ
Fat: 19.4g
Protein: 11.5g
Calcium: 118 mg
Visit https://www.rediscoverdairy.co.za/resources-and-tools-2/recipes/
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