Healthy Cheese and Veggie Omelette Muffins

These healthy little breakfast bites are great for the January diet or generally for a quick, healthy and nutritious breakfast on the run. They're fab for little ones, my girls are big fans, and they're also good as a weaning finger food for tots.

The recipe below is only for four muffins, but if you're into food prep, you could bulk cook and re-heat when you want - each eggy muffin is approximately 83 calories (MyFitnessPal). 

They're so easy that aside from putting into the oven - my two girls prepared them themselves this morning (they're four and almost two) so if you are challenged in the kitchen, these are a great starting point.

You can also add whichever vegetables you either have to hand or are your kids' preference - mine love broccoli, peppers and sweetcorn, but you could use any type of vegetable leaf here too, peas or anything you like.

Healthy Cheese and Veggie Omelette Muffins

Here's how: 

• x2 large eggs
• Splash of milk (about 50ml)
• 25g Cheddar
• !/2 red pepper
• Handful cooked broccoli florrets
• Salt & pepper, to taste

Pre-heat the oven to 200 degrees and line a muffin or cake tin with x4 muffin cases.

If you need to cook the broccoli, do so, and rough chop into small, bite-sized pieces and set aside. Chop the pepper into small pieces too and set aside.

Now in a jug, crack the two eggs, add the splash of milk and season to taste, then mix well and add the grated cheese, cooked broccoli and the pepper pieces. 

Healthy Cheese and Veggie Omelette Muffins

Pour into the four muffin cases and place into the oven to bake for 20-25 minutes or until firm and muffin-like. Enjoy! 

Salmon with Crushed Vegetable Mash

This is a simple but incredibly delicious and satisfying dinner, that's great for family meals mid-week as it doesn't take long to pull together.

The crushed vegetable mash is a sort of hybrid colcannon but I include thinly sliced leeks and curly kale gently sautéed in a tablespoon of butter so it keeps its’ bite and add some herbs from my kitchen windowsill selection - parsley and chives. The potatoes are baked in the skin while you can crack on with everything else; and then just peeled and the soft, fluffy flesh scooped out and combined with the vegetables after a gentle mashing with just a drizzle of olive oil.

I serve with peas and asparagus cooked in boiling water and the salmon is steamed on a plate, covered in tin foil on top of the pan to save on washing up!

For Glen and Bridget I poach an egg each to soft, in the vegetable water while dishing up as an added protein hit and it's a real family winner for our toddler foodie as well as us adults too.

The below serves two adults and one child portion. 

Salmon with Crushed Vegetable Mash

Here's how:

• 2 large fillets of salmon
• 3 large potatoes
• 150g curly kale
• 2 leeks
• 1 tbsp butter
• 1 tbsp wholegrain mustard
• Handful fresh parsley and chives
• Handful Asparagus spears
• 100g frozen peas
• Pinch salt
• Black pepper
• 3 eggs (optional) 

Firstly place the oven on a high heat around 200-220 degrees to pre-heat and place the potatoes in the microwave for six minutes.

Fill and boil the kettle.

Once the potatoes come out of the microwave, place the end of a metal teaspoon deeply inside of each, and place directly on the shelf of the oven to bake for 25 minutes. The metal teaspoon (a skewer would work as well) will speed up the heat working its way through and so will cook quicker).

Now add the butter to a heavy-bottomed pan and place on a gentle heat with a tiny drizzle of olive oil to prevent it burning or cooking too quickly.

Now slice the leeks and add to the pan. After four minutes on a gentle heat add the kale and stir with a wooden or plastic spoon and cook for a few minutes. Now remove the kale and leeks to a bowl and set aside for the minute.

Place the salmon fillets onto a plate and cover with foil. Now place the peas and asparagus into a different pan and cover with the boiling water, place the plate with the salmon on top and cook for 6-8 minutes.

While that’s cooking remove the potatoes from the oven, de-shell and place all of the soft and fluffy potato into the pan that cooked with leeks and kale. Add a knob of butter and mash with a fork, or a potato masher. Then stir in the buttery kale and leeks with a wooden spoon and place on a very gentle heat to keep warm.

Once the vegetables and salmon are cooked, use a slotted spoon to get the vegetables out of the water and place into a colander, then if you’re having poached egg, pop these into the vegetable water – they only take 3 minutes to poach to soft, so will be ready by the time you’ve dished up the rest of the meal. Enjoy!

TIP: If you prefer your salmon to be cooked through more, then leave to steam over the eggs as they poach.

Meat Free Monday Squash & Goat's Cheese Pot Pie

Another recipe to try if you are participating in Meat Free Monday that fits perfectly into the comfort food bracket that is often so needed after that first day back at work after a good weekend.

The filling is a combination of butternut squash, goat's cheese, red pepper, leek and ricotta with a smidge of garlic. In the interest of saving some calories, it's a pot-pie, or one with only a pastry lid rather than casing, the pastry in question - puff, my favourite for any pie.

This is an unctuous, satisfying pie recipe that is gorgeous without any addition of meat. Served with a portion of green vegetables such as broccoli, spinach, green beans or kale makes for a gorgeous meal. 

As well as Meat Free Monday, this is a great alternative or vegetarian dish if catering for non meat-eaters.

Meat Free Monday Squash & Goat's Cheese Pot Pie

Here's how:

• 100g soft Goat's Cheese (I used a Lidl version) 
• 1 small butternut squash
• 1 red pepper
• 1 leek
• 1 clove garlic
• 125g ricotta
• Pinch salt & black pepper
• 1/2 tsp thyme
• 1 sheet puff pastry (I used a Lidl version here) 
• 1 egg
• 1 tsp coconut oil

First pop the oven on to about 190 degrees.

Place the butternut squash in the oven for 25 minutes while you prepare everything else.

Now slice the leek and mince the garlic and add to a pan with the coconut oil on a low heat to soften.

Cut the pepper into small, equal-sized pieces and add to the pan.

After a few minutes, add the ricotta, the salt and pepper and the thyme too. Stir and allow cook for five minutes, then remove from the heat and set aside.

Cut or crumble the goat's cheese and place into the pie filling and mix a little to distribute evenly.

Once the squash has had 25 minutes remove from the oven and cut in half, lengthways. It will be piping hot so, if you're not in a rush leave for ten minutes to cool. Meanwhile turn the oven down to 170.

Remove the bulk of flesh and cut into equal cubes and add to the pan with the pie filling. Don't worry if the squash still needs a little more cooking - it has that to come in the pie. 

Squash & Goat's Cheese Pot Pie filling

Transfer the filling to your choice of pie dish.

Now open the pastry and place over the top of the dish, cutting away the excess. Use your thumb to crimp the edges - my pies always look quite rustic and I think this obvious homemade-ness adds to their charm.

If you wish, use the excess pastry to make a garnish - as I have here cutting the words 'Meat Free Pie' onto the top.

Now beat an egg and brush the pie all over, including the garnish. Finally cut three holes into the topping to allow steam to escape and avoid soggy pastry.

Now place the pie into the oven and bake for 30 minutes or until the pastry is well risen and golden brown.

Serve with your choice of green vegetables. Enjoy!

Baby Bites Mushroom and Cheese Omelette

Omelettes are such a quick and easy meal and the egg provides a great source of protein for baby. What's more they can be served with berries or fruit sticks as I have done for breakfast or brunch or with a side salad such as cucumber, tomatoes, radishes and lettuce for lunch or dinner.

Up until a year old you must make sure the egg is cooked right through (no runny bits) which is better whilst they are enjoying the finger food stage of weaning, as it helps the omelette to keep its’ shape.

You can use up lots of different ingredients but this cheese and mushroom variety is a favourite - I use two eggs and Bridget just has a quarter of the omelette whilst my partner has the rest. 

Here's how:

• 1/2 tablespoon unsalted butter
• 2 medium eggs
• 3 mushrooms
• 25g hard cheese such as Cheddar, Red Leicester or Edam
• Black pepper
• Handful of washed berries (or salad if you prefer)

Firstly pop the butter into a non-stick pan and place on the lowest heat.

In a bowl crack the two eggs and beat gently with a fork.

Grate in the cheese and add a pinch of the black pepper.

Now wash and dry the mushrooms thoroughly and slice then add to the egg and stir through to try and evenly distribute.

Pour straight into the pan and allow to cook for 2-3 minutes or until the omelette has starts to take a more solid form on the bottom.

Use an egg slice to gently flip it over and cook for the same time on the other side.

Remove from the heat and cut off a quarter for your little one and place on a plate to cool a little. Add the berries or salad and once cooled serve to baby.

Baby Bites: Scrambled Egg on Toast

Once baby reaches six months old, you can officially introduce eggs to their diet. These must be cooked thoroughly up until 1 year old though, so no runny eggs.

Scrambled egg on toast has become a favourite with my daughter and when making this, I tend to adhere to Bill Grainger's method and make for my partner too, as I'm not keen on eggs myself. Whilst this produces a rich and creamier scrambled egg that some will be used to, I think this is preferable as an occassional treat, rather than mundane eggs with milk throughout the week. You can of course, replace the cream for milk if you prefer though, but the eggs will be less creamy once cooked. Also do cook slightly longer that Bill does to ensure eggs are completely cooked so baby can tolerate them.

The below makes enough for an adult and a baby sized portion.

Two free range eggs
6 tbsp
Knob of butter
1 small slice of granary bread

Place the knob of butter into a pan on a low heat and allow to melt and pop your bread into the toaster or under the grill.

Crack the eggs into a jug or bowl and whisk up with the cream until the entire mixture is combined.

Place into the pan and allow to sit without touching for 20-30 seconds only.

Use a wooden spoon or spatula to fold in the mixture, as if you could when making a cake, lift and fold in all around for a minute.

Allow to sit for another 20 seconds, then repeat the process until all runny bits have combined.

Butter the toast (using unsalted butter or spread) and then soon over some of the scrambled egg,

Baby Bites Lightly Spiced Salmon Fishcakes

These salmon fishcakes are delicately spiced with a little turmeric - almost like an introduction to bolder flavours to come. The soft, fluffy middle with the crunchy breadcrumb exterior make for a fun two-textured finger food.

The amounts below make 7-8 small fishcakes and I give Bridget two with some cucumber or red pepper battons for a meal. One is probably enough if this is one of the first finger foods or you are just starting on solid food.

These freeze well too - just pop into sealable food bags once made and before frying and defrost fully before using next time.

• 1 large jacket potato or two smaller ones
• 2 spring onions
• 1 garlic clove
• 1 tsp turmeric
• 1 small salmon fillet
• 1-2 slices granary bread
• Drizzle olive oil
• 1 egg

Firstly bake the potato in the oven for 30 minutes until the centre is soft and fluffy. You could of course boil or steam the potatoes but I prefer to bake as they can go straight into the oven and it's one less piece of equipment for the dishwasher!

For the last ten minutes of the potato cooking, place the salmon into the oven in a small ovenproof dish with a little foil over.

Meanwhile finely chop the spring onion and crush the garlic clove into a small frying pan with a tiny bit of olive oil and just soften then remove from the heat.

Remove both and firstly scoop out the potato, discarding the skin and with a fork mash it up. It should still have some texture and not be too smooth.

Flake the salmon into the potato and mix through, also adding the spring onion and garlic. Add the turmeric and evenly stir through.

In a food processor blitz the bread into breadcrumbs and place into a bowl.

Crack the egg into another bowl and beat.

Next, with your hands, shape the salmon and potato mixture into small rounds until you have 7-8.

Drizzle a little more oil into the pan and place on a medium heat.

Meanwhile take each fishcake, place into the egg, turning over to ensure it's fully coated then place into the breadcrumbs, doing the same to ensure each fishcake has an even coating.

Next fry each fishcake for around 4-5 minutes on each side or until they are golden brown.

Remove from the heat and place onto a plate with some kitchen roll to draw out any excess oil.

Then allow to cool, break into halves and serve with some vegetable batons and let little one enjoy this tasty fishy supper.

Baby Bites Eggy Bread

Once past the six month mark, babies are able to eat well-cooked eggs (they can't be runny until they reach 1). This was the first egg-based dish I introduced to Bridget and she absolutely loves it. Once cooked & cooled enough for her to handle, I cut into bite-sized pieces and she feeds herself. I usually serve with some soft fruit such as banana, strawberries, mango or peach. Obviously you can do a whole slice but I like to cut into fun shapes for Bridget.

1 slice granary bread
1 free range & organic egg
Pinch cinnamon
Pinch icing sugar
Fruit of your choice
Drizzle of olive oil

If making the bread into shapes, use a cookie cutter to do so first.

Add your drizzle of olive oil to a pan and place on a medium heat.

Crack the egg into a bowl and beat.

Take your bread shapes and place into the egg mixture and turn over until fully coated.

Put a smidge of dusted cinnamon onto each side of the bread and place into the hot pan.

Fry for one-two minutes on each side until nicely toasted and golden brown

Remove from the pan and place onto some kitchen roll to drain off some of the excess oil, turning over so both sides get drained.

Then pop onto a plate with some chopped fruit, dust with a tiny bit of icing sugar and serve.

Chicken Kiev

The chicken kiev has been having a bit of a moment recently and when Felicity Cloake wrote about making the 'perfect' method recently on the Guardian Word of Mouth Blog, I decided to give it a go myself. Taking tips from this piece and my brother Daniel who makes them regularly, I had a bash and the result was lovely. Sadly some of the glorious garlic butter managed to escape despite by best efforts, so if anybody has any tips on keeping it in please do share them!

4 chicken breasts

100g butter, softened

2 cloves garlic, crushed

Bunch of chopped parsley

2 eggs

100g plain flour

3 slices of white bread blitzed into breadcrumbs

Salt and pepper to taste

Firstly in a bowl mix the butter, garlic and parsley till combined and then pop into the freezer.

Get three bowls at the ready - pop the flour and a generous sprinkling of salt and pepper into one, the breadcrumbs into another and in the third beat the two eggs.

Use a mallet or a rolling pin to bash the chicken breasts until they're all a similar thickness to make sure they cook at the same speed.

With a sharp knife make an incision into the side of each breast. To keep the meat as moist as possible, I tried to make the little pocket almost as long as the breast, keeping about a 1cm border from the edge. Then take the garlic butter from the freezer and use a teaspoon to cram in as much as possible into the pocket. Press firmly shut and squeeze to try and stop that butter escaping during cooking.

Firstly coat the chicken in the seasoned flour until fully coated, then do the same in the beaten egg. Finally coat in the breadcrumbs.

Heat a smidge of butter in a pan and once hot place the chicken into the pan. Cook for 3-4 minutes on each side until nicely browned and then transfer to an oven-proof dish and pop in the oven for 15-20 minutes or until cooked through and then serve with your choice of accompaniments - for me this will always be chips!