Whether you’re a low-carb devotee or consider Banting to be South Africa’s greatest modern vice, you may not be able to resist these alluring little quickies that we discovered in REAL FOOD, HEALTHY, HAPPY CHILDREN, a runner-up in the 2015 South African Sunday Times Cookbook Awards. We reckon that served with a fresh green salad and a wee dram of something you fancy, they’re good for a cosy winter’s supper, too.
Breakfast bakes: simple, delicious and comforting whether you give a hoot about carbs or not | Photo: Craig Fraser/Quivertree Publications
What you need
½ onion, peeled and chopped
2 handfuls baby spinach (or chopped, leftover cooked vegetables such as butternut or courgettes)
2 tbsp olive oil, plus extra for greasing
2 free-range eggs
Cheddar, grated, or feta, crumbled, to sprinkle
2 tbsp full-cream milk
salt and milled pepper, to taste
What you do
Preheat oven to 180°C and grease a pair of large ramekins (or two large muffin-tin hollows) with a little olive oil.
Heat your 2 tbsp of olive oil, quickly sauté the onion and spinach (or other cooked veg) and divide this mixture between the ramekins.
Using a hand whisk, beat your eggs till fluffy.
Add the cheese and milk.
Pour the egg and cheese mix into the ramekins, stir the contents and season.
Bake for 10 minutes or until risen and solid. Serve immediately
* Low-fat option: our trusty test kitchen tried out the bakes with less olive oil, no cheese and low-fat milk and they were still delicious!