If your kids are getting cranky at the thought of yet another sandwich for lunch and you want to pack their lunchbox with a healthy dose of protein, then trust this month’s edition of Kid-Friendly Eats to get you sorted, mama.
Eggs are fantastic little powerhouses of nutrition – and not just for their protein content. The average egg will contain approximately 75 calories, 7 grams of high quality protein, 5 grams of fat, as well as vitamins A, D, E, B12, folate, selenium, choline and all 9 of the essential amino acids. They can be fried, baked, scrambled, poached, or boiled and eaten for breakfast, lunch and dinner. There’s no denying that including eggs in your child’s diet is a very good thing! These little egg cups are best described as a quiche without the pastry. They are fast to make, simple to throw together and are adaptable according to the ingredients you have on hand. Make them once and I’ve no doubt you’ll keep on making them. They’re a great way to use up what’s left in the fridge just before market day!
These egg cups are lovely eaten hot fresh from the oven but are also perfect served cold in your child’s school lunch box with a salad on the side.
2 tablespoons full cream milk
25 grams baby spinach leaves, chopped
40 grams leg ham, chopped
50 grams cheddar, mild and grated
6 cherry tomatoes, halved
1. Preheat your oven to 180°C. Lightly grease a 12 cup (or two 6 cup) muffin tray and set aside.
2. Whisk the eggs and milk together in a bowl and set aside. Add all other ingredients (except the tomatoes) to a separate larger mixing bowl and mix, before pouring over the egg mixture and whisking to combine.
3. Fill each muffin hole to ¾’s full, place a half cherry tomato onto the top of each and press down to submerge slightly.
4. Bake for 12-15 minutes in the oven until golden in colour and firm to the touch. Leave the parcels to cool a little (they will sink slightly but don’t worry) before turning them out of the muffin tray. Either serve immediately or leave on a wire rack to cool before serving cold. These keep in the fridge for up to 3 days or can be kept in the freezer for 3 months.