Banana Paleo "Pancakes" with Fruit Compote

This is a quick and easy breakfast, dessert or snack that tastes surprisingly good too! The basic recipe has been all over the internet (hello, Pinterest) but I tweaked it a bit.

Makes 4-5 pancakes

2 very ripe bananas, peeled
2 eggs
pinch of pumpkin pie spice, apple pie spice or spice blend of your choice
pinch salt

1. Add banana to a bowl and mash until smooth. Add in eggs and spices. Whisk vigorously until well mixed. Mixture will be slightly runny - more like crepe batter than pancake batter.

2. Heat non stick pan over medium heat. Add a bit of coconut oil. OIL IS NECESSARY, even with non-stick pan.

3. Cook just like a pancake! Pour approximately 1/4 cup batter per portion into pan, cook until top starts to bubble, flip, cook another couple minutes. Voila!

Fruit Compote

1 cup fresh or frozen fruit mixture (should include either apples or strawberries). I used a frozen blend of strawberries, blueberries and peaches.
1/2 tsp vanilla
1 tablespoon water

1. Add everything to a small saucepan and heat over medium-high heat.

2. With the back of a spoon, mash the fruit to break it up. Bring to a boil, then reduce to simmer until it starts to thicken. Leave to simmer while you cook your pancakes. Pour into a bowl and serve with pancakes!

Apples and strawberries have natural pectin which will cause the compote juices to thicken slightly.

Baked Egg Muffins

In my ongoing quest to be more prepared and have meals made ahead, I spent this morning in the kitchen. Along with making a batch of Bob's Red Mill Mighty Tasty Muffins, I also made egg muffins... and not the McDonald"s variety. These "muffins" are actually just eggs and chopped veggies, mixed together, then baked in muffin tins. The resulting egg muffins are great for "grab & go" breakfasts and even better for make-ahead brunches.

Baked Egg Muffins - Makes 12

- 8 eggs
- 1/4 cup milk (any type - I used almond)
- 1/2 red pepper, minced
- 1/4 red onion, minced
- 1/2 tomato, diced
- handful of fresh parsley, chopped (yield's about 2-3 tbsp)
- salt & pepper to taste

1. Pre-heat oven to 350 degrees F. Line muffin tin with paper liners.

2. In a medium bowl, beat together eggs and milk.

3. Stir in veggies, parsley, salt & pepper and mix well.

4. Spoon mixture into muffin tins (approximately 2 oz liquid per cup).

5. Bake in pre-heated oven for 15-20 mins until eggs are set.

Can be served immediately, left to cool, or refrigerated for later use.

Experiment with other mix-in's. Mushrooms, crumbled bacon or sausage, feta or cheddar cheese... the possibilities really are endless.

Food Labelling - What does it all mean?

I was talking with a co-worker about organic food sources yesterday. She was told to always chose organic when it comes to dairy, meat and poultry. What she didn't realize is that organic doesn't guarantee a humanely raised, healthier animal. Organic does not equal free-range. Free-range does not equal organic. Free-range does not equal pasture raised. Food labelling terms are so confusing and there is little in the way of regulation to standardize the meanings. What's a conscious consumer to do?


Poultry & Eggs:

When it comes to poultry and eggs, we often see terms like "cage free", "free range" and "free run". What does it all mean?

"Cage Free" simply means the chickens were raised outside of a cage. This doesn't mean it was raised in a humane environment, or that it had access to the outdoors. Cage free is the most meaningless term of all of them. As well, a Globe & Mail article from 2009 stated that uncaged chickens "exposed to higher levels of bacteria, parasites and viruses that put them at greater risk for disease and infection".

"Free Run" is basically the same as Cage Free. The birds are kept loose in large barns, with no access to the outdoors.

"Free Range" implies to most consumers, that the animal is raised "free on the range", but that isn't always the case. In the United States, the USDA decrees that poultry certified as "free range" must have access to the outdoors but it doesn't necessarily mean the animal actually goes outdoors (Source). Free-range chicken eggs have no legal definition in the United States. In Canada, the term "free range" is not legally defined and could mean anything.

A new term has popped up in recent years, Pastured Poultry. Pastured poultry is raised on pasture and eats a natural diet of grass and bugs (chickens are not vegetarians!).


Beef & Other Meat

"Free Range" - When it comes to beef and other meat products, there is even less regulation. The USDA has no specific definition for "free-range" beef, pork, and other non-poultry products (Source). Generally when it comes to ranching, free range implies that livestock is allowed to roam around without being fenced. It doesn't guarantee the animals were raised entirely outdoors, or that they were raised on a diet of grass and hay (you know, the stuff cows are supposed to eat!).

"Pasture Raised" and "Grass Fed" generally mean the same thing. The livestock is raised on pasture, eating a natural diet of grass or hay (in the winter months). Some farmers raise their animals on pasture but then "finish" them on grains (to fatten them up before slaughter). It is believed that grass fed livestock is healthier than conventionally raised (factory farmed) animals because they have more nutrients and less fat. It is also believed that pasture raised animals contribute to the environment by building up the top soil, since their manure is spread over a large area. This provides a source of natural, organic fertilizer (Source). As with Pastured Poultry, pasture raised livestock may not be certified organic.

Seafood:

This should be obvious, but there is no such thing as organic fish! I only say this because I read another blog where a woman was gushing about the benefits of eating organic salmon. Just think about it for a moment and ask yourself, how!?! When it comes to fish, you want to look for "Wild Caught" or "Wild". With shellfish, farmed (rope grown) is okay because the practice is much different than with farmed fish. You also want to purchase and consume sustainable seafood and limit your consumption of seafood high in mercury. If you are in the US, the Monteray Bay Aquarium has a great chart (and App!) here. If you are in Canada, check this PDF chart from SeaChoice. SeaChoice also has an App that is available from the App Store.

Organic:

When it comes to poultry and other meats, the term "organic" is the only term strictly regulated in both the United States and Canada. For something to be labelled organic or partially organic, it must meet specific criteria and be subject to inspection. When it comes to poultry products, organic means that the animal has been fed organic, non-genetically modified food (free of pesticides and herbicides) and has not been given any hormones or antibiotics. Organic does not guarantee the animal has been raised outdoors and organic doesn't always mean healthier or better.


Photo: Nanaimo Downtown Farmers Market

Bottom Line:

When it comes down to it, it's important to "know thy farmer". Know where your meat and poultry products are coming from rather than just shopping based on a label. Ask questions! Remember, you have a right to know where your food is coming from and how it was grown. I get my beef products at the farmer's market, direct from a farmer and his wife. When I can't make it to the weekly market, I go to a farm shop in a neighbouring city. I did research and found their animals are raised in a humane and sustainable way. Neither of these suppliers are certified organic, but that's okay with me. My food beliefs put sustainable, local and humanely raised above organic. It's up to your to figure out which is more important to you.

This post is part of Fight Back Friday.

Cheese, Bacon & Herb Frittata

The other day, one of my co-works made a Frittata for a potluck breakfast. Another co-worker is currently on a "carb free" diet, to get in ship shape for her upcoming wedding so the Frittata was made special for her. A Frittata is like a quiche, except Frittata is crust free; Just eggs and whatever goodies you'd like to add in for flavour. It's incredibly versatile and easy! It can be made in advance and re-heated or eat it cold. Frittata is the perfect for potluck, picnic, breakfast, lunch, dinner or snack!

For the herb addition to my Frittata I used a couple great freeze dried seasoning blends from Epicure Selections. Their Cheese, Chive & Bacon Dip Mix and Three Onion Dip Mix are perfect additions to eggs, potatoes, soups and of course, dips. I absolutely love their products and have one of just about everything in the catalogue. If you don't have Epicure products to use in your Frittata, just use whatever herbs or seasonings you'd like.

Ingredients:

8 whole eggs
1/4 cup milk
1 tablespoon dried herb blend of your choice (I used 1/2 tbsp Epicure Cheese, Chive & Bacon Mix and 1/2 tbsp Epicure 3 Onion Mix.)
Pinch each of Salt & Pepper
4 slices of crisp cooked bacon, broken into small pieces
1/2 cup shredded cheddar cheese, divided
2 green onion sprigs, sliced thin

Directions:

1. Pre-heat oven to 350° F. Lightly grease a 9 inch pie plate and set aside.

2. Add eggs and milk to a bowl and beat together. Stir in herbs, salt and pepper.

3. Pour egg mixture into prepared pie plate. Sprinkle over half the cheese and drop bacon pieces evenly around the dish. Cover with remaining cheese.

4. Bake in pre-heated oven for 30 minutes, or until cheese has melted and the eggs are puffed up and the edges starting to brown.

5. Remove from oven and sprinkle with sliced green onion. Let cool slightly then slice and serve.

Variations: Substitute ham or sausage for bacon, or omit meat for a vegetarian option. Use fresh herbs instead of dried. Add fresh, diced veggies. Anything goes!



This post is part of Twister Tuesday @ GNOWFGLINS.

Garbage Plate Breakfast

A long time ago I saw an episode of Diners, Drive-ins and Dives featuring Frank's Diner and the Chorizo Garbage Plate Special. The premise of the breakfast entrée is that you take whatever you have in your fridge, load it up on top of a bed of grilled hash browns and crack an egg or two on top. Voila! Complete breakfast in one plan and you've cleaned out your fridge a bit in the process.


My Garbage Plate started with a bed of cube hash browns, half a chopped red onion and a bit of chopped red pepper. I cooked it in a cast iron fry pan with a bit of oil and a generous sprinkle of salt and pepper. Any left over veggie will do. Throw in any left over meat you have (ham and sausage are great!). Add some fresh (or dried) herbs or other seasonings of your choice. It's my favourite type of recipe - ANYTHING GOES. Make the Garbage Plate based on what you have and what you like. When your hash browns are cooked and your veggie additions are tender, crack an egg or two on top of the mess and mix it all up. Heat until the egg is cooked through. Top with some shredded cheese. Eat. It's like a breakfast stir fry. And it's GOOD!

Pea Shoot, Tomato and Egg Salad

This is one of my favourites from The 10 Cent Diet. It's so fresh and simple. I eat it as a snack or as a salad with lunch. If you boil a few eggs in advance and keep them in your fridge, you can put this delicious salad together in a couple minutes.

Pea shoots, like all sprouts, are incredibly nutritious. They are super concentrated with nutrients - including seven times more vitamin C than blueberries, eight times more folic acid than bean sprouts and four times more vitamin A than tomatoes. (Source). Add a sliced garden fresh tomato and a perfectly hard boiled, free-range egg and you have a complete snack.

Serves 1

1 handful fresh pea shoots, cut in half
1 tomato, halved and sliced
1 (or 2) hard boiled egg(s), sliced
Balsamic vinegar
Sea salt (I use Fleur de Sel) and fresh cracked pepper

1. Layer pea shoots, tomato and egg in a bowl.

2. Top with a drizzle of balsamic and a sprinkle of salt and pepper.

If you're feeling extra fancy, used reduced balsamic vinegar. It's extra delicious that way. (Put 1 cup balsamic in a saucepan and simmer on low until volume reduced by half and balsamic is syrupy).

Lemon Blueberry Spelt Crumb Cake

This post was done in advance because I am out of town and today is my birthday!!

I'm trying to finish off the last of a 5 pint container of blueberries. I've frozen plenty, dehydrated some and preserved some more in alcohol. Tomorrow I have a date with my Grandma and Cousin to can some beets! I can't show up empty handed so this cake is perfect. For someone who hates baking, I have been doing an awful lot of it lately!

Adapted from Canadian Living

1 1/2 cups fresh blueberries
2 tbsp whole wheat flour
2 1/4 cups spelt flour
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt
3 whole eggs
2/3 cup unrefined cane sugar (I use Cuisine Camino Golden Cane Sugar)
2/3 cup butter, melted
1 tsp vanilla extract
zest from 1 lemon
2 tbsp fresh lemon juice

1. Pre heat oven to 325 degrees. Lightly grease an 8 inch square baking pan and line with parchment paper.

2. In a small bowl toss together blueberries and 2 tbsp of whole wheat flour. Set aside.

3. In a medium bowl, add spelt flour, baking soda, baking powder and salt. Whisk together to mix well.

4. In a large bowl, whisk eggs and sugar together until well blended and creamy. Stir in melted butter, vanilla, lemon zest and lemon juice. Mix well.

5. Gradually add flour mixture into liquid mixture and stir together until blended and smooth. Gently fold in blueberries. Pour mixture into prepared baking pan.

6. Bake in pre-heated oven for 50 minutes or until golden brown on top and a toothpick inserted in the centre comes out clean. Remove from oven and leave cake to cool slightly in the pan, then remove and finish cooling on a rack.

Crème Caramel

The other night I had a friend over for dinner and was feeling rather ambitious so less that half hour before she was due to arrive, I "whipped up" a batch of Crème Caramel. I've made it once before and I remember it being fairly easy. I found a recipe online and followed it exactly, except for using skim milk because that was all I had. It turned out great, although my caramel sauce could have been a little more caramelized. I got rather impatient. It takes quite a while for the sugar/water mixture to reduce then caramelize. Despite this, the Crème Caramel turned out well and tasted fabulous!

Recipe from Christine Cushing Live at FoodNetwork.ca

Crème Caramel:

Makes 6 individual custards or one large

Caramel:
2/3 cup sugar (150 ml)
1/3 cup water (75 ml)

1. Preheat oven to 350 degrees F.

2. Combine the water and sugar in a medium-sized, heavy-bottomed pot. Gently stir to mix and start the sugar dissolving. Cook over medium heat until sugar is dissolved. Tilt pan to ensure that sugar is dissolved. Do not stir the mixture once the heat is on or the sugar will crystallize. Increase heat to high and cook until sugar turns amber in colour. *WHEN IT SAYS DO NOT STIR, THEY MEAN IT. Once sugar mixture starts to boil, leave it alone. It will take at least 15 minutes for the sugar to start to caramelize. Be patient!

3. Pour liquid caramel into six 3-inch (6 ounce) ramekins, dividing equally and tilting ramekins to cover the bottoms with the caramel. Caramel will harden but don't worry, it's only temporary.

Custard:
2 cups milk
pinch salt
1 tsp. vanilla extract
2/3 cup sugar
4 eggs
1 egg yolk

1. Over medium heat, bring milk just to a boil in medium saucepan with salt and vanilla. Remove from heat and cover and let sit for 10 minutes. Add the sugar and stir with a wooden spoon until dissolved.

2. Stir together eggs and egg yolk in a medium bowl until well blended. Slowly pour warm milk into egg mixture a little bit at a time, stirring continuously. Do not pour the milk in all at once or you risk scrambling your eggs! Ladle custard mixture into the awaiting ramekins.

3. Transfer ramekins to a baking pan. Add enough hot water to come halfway up the sides of the ramekins. Bake in preheated oven until a tester comes out clean when inserted in the centers and the crème caramel jiggles as one, about 25 to 30 minutes. Remove ramekins from bath. Let cool to room temperature.

4. When cooled, run a knife around the inside edge of each ramekin and invert each onto a serving plate. Tap bottom of ramekin and gently lift ramekin up, leaving the custard behind on the plate with caramel sauce covering the top and running down the sides! Pretty and yummy!

Spinach, Mushroom & Feta Omelette

Recipe spawned out of my need to use up some baby spinach and button mushrooms and the fact that I always have eggs on hand... and I'm hungry. :)

Serves 1

1 tbsp butter, divided
3 button mushrooms, sliced
2 handfuls fresh baby spinach leaves
2 eggs
1 tbsp milk
salt & pepper
1 tbsp crumbled feta cheese

1. Melt butter in a small pan (8 inch). Add mushrooms and saute until just starting to brown. Add the spinach and stir until wilted.

2. Remove spinach and mushrooms from pan and set aside. Wipe out pan with a paper towel.

3. Crack eggs into a small bowl and add milk, salt & pepper. Whip lightly with a fork, just to break up the yolks.

4. Heat pan over medium-high heat. Add butter and swirl around to coat pan.

5. Pour eggs into the pan. The mixture should set at the edges almost immediately. With a spatula, gently push cooked portions toward the centre. Tilt and rotate the pan to allow the uncooked egg to flow into the empty spaces. (From "How to Make an Omelette" at Get Cracking.ca)

6. When top of omelette looks almost set, spoon spinach and mushroom mixture onto half of the omelette. Sprinkle feta cheese over top of the spinach. Using a spatula, flip the other side of the omelette over the half with spinach & mushrooms. Slide onto your plate and eat!

Mini Cranberry Egg Salad Pitas

I first made this egg salad recipe years ago and I have loved it ever since. I found it in an old magazine. I've since lost the original recipe but I still remember the basics. I tweeked it slightly to remove the added fat of mayo and a couple other undesirables, but the spirit remains the same. This has always been my absolute favourite Egg Salad.

Serves 2

4 mini pita pockets or 1 large pita, cut in quarters
6 hard boiled eggs, peeled
1 tsp dijon mustard
1 tbsp Greek yogurt
2 tbsp dried cranberries, chopped
2 tbsp pine nuts
1 tsp herb seasoning blend or 1 tbsp chopped fresh herbs (your pick!)
salt & pepper to taste

1. Break apart the hard boiled eggs. Reserve three yolks and discard the other three. Add all the whites and three of the yolks to a bowl.

2. Add the Dijon and yogurt. Using a small masher or fork, mash the egg into smaller pieces while mixing everything together.

3. Add the cranberries, nuts/seeds, herbs, salt and pepper. Mix well. Adjust seasonings to suit your tastes.

4. Cut off the tops of the mini pitas to form a pocket. Spoon egg mixture into the pita until just full.

Variations:
- Try changing it up. Minced red onion, sliced green onion, diced celery, chopped fresh parsley, different nuts... you name it, it will work in this recipe!

Baked Basque Eggs

The Basque region is an area that borders Southwest France and Northeast Spain. Basque Eggs take on the culinary traditions of both areas. Traditional Basque Eggs include bacon or Serrano ham (Spanish version of Prosciutto) and is often scrambled instead of baked. I opted not to use ham to cut some fat, but if you wanted you could add ham to the bottom of the dish before adding the veggies and eggs.

Serves 2

Baked Basque Eggs:

4 eggs
1 tbsp chopped fresh herbs or freeze dried herb blend (parsley, basil, thyme, rosemary etc. Whatever you've got!)
1 clove garlic, minced
1/4 red pepper, diced
1/4 yellow pepper, diced
1/2 small onion, diced
1 Roma tomato, diced
1/2 tbsp melted butter
1/4 cup milk
Salt & Pepper to taste

1. Pre-heat oven to 450 degrees. Lightly oil the inside of 2 individual casserole dishes or ramekins.

2. Add half the diced veggies (peppers, tomatoes and onions), half the garlic and half the herb blend to each dish.

3. Mix together the melted butter and milk. Add half the mixture to each ramekin.

4. Place each ramekin on a baking sheet and place in pre-heated oven for 4-5 minutes.

5. While ramekins are in the oven, crack two eggs into a small dish, careful not to crack the yolks. Remove the ramekins from the oven and gently slide the eggs into the ramekin. Repeat the process with the other two eggs and second ramekin.

6. Sprinkle salt and pepper and more herbs over both ramekins and return to the oven. Bake for another 8-10 minutes. Eggs will be slightly runny. Cover with foil or place the lid on the casseroles and let sit for a couple minutes while you prepare toast or make tea, or whatever it is you do in the morning! If you prefer your yolks firmer, bake for a couple extra minutes.

Sunday Morning Breakfast

Sausage & onion Hash topped with a poached egg.

No recipe.

Diced onion, breakfast sausage cut into pieces, par-boiled baby new potatoes cut in half. Just toss everything in a pan and cook till browned and the potatoes are slightly crisp. Top with shredded cheese and a poached egg. Garnish with sliced green onion and fresh cracked pepper.



Yum!

Huevos Rancheros with Cooked Salsa

A weekday morning off work means a big breakfast. In my fridge I found three eggs, one flour tortilla, shredded Tex-Mex cheese and some left over homemade salsa. Perfect ingredients for a quick, simple Huevos Racheros.

Huevos Racheros means country-style eggs in Spanish and is a traditional breakfast dish in Mexico. Typically Huevos is made with lightly fried corn tortillas topped with fried eggs and cooked salsa. Some versions include a layer of refried beans or avocado. I add cheese to mine, just because. If you don't have time to make your own salsa, canned salsa works just as well!

Serves 2-4

Cooked Salsa:
splash olive oil
1/2 large white onion, diced
2 cloves garlic, minced
1 large can fire-roasted diced tomatoes
1 can diced green chilies (or two green chili peppers, seeded and diced)
1/2 green pepper and 1/2 red pepper, diced (optional)
pinch sucanat
1/4 tsp ground cumin
1/8 tsp chili powder
handful fresh cilantro, coarsely chopped (reserved)
salt & pepper to taste

1. Heat oil in a saute pan. Add onions and cook until translucent. Add garlic and stir.

2. Add tomatoes, chili pepper and bell pepper. Add all seasonings. Reduce heat to medium-low and let simmer for 10 mins, stirring occasionally.

3. Remove from heat. Stir in chopped cilantro. Season with salt and pepper to taste.

Huevos:

4 small flour or corn tortillas
4 eggs
splash of olive oil plus olive oil cooking spray
1 cup prepared salsa
1/2 cup shredded cheddar, jack or Tex Mex cheese blend
1 can refried beans (optional)
1 avocado, peeled, cored, sliced (optional)
fresh cilantro for garnish (optional)

1. Pre-heat oven to 350 degrees F.

2. Heat olive oil in non-stick saute pan. Add tortillas to pan and heat for a minute on each side. Arrange tortillas on serving plates.

3. Spray the same pan with olive oil cooking spray. Crack eggs into the pan (sunny side up style). Cook until desired yolk "done-ness" is reached (about 4 minutes for runny yolks). After two minutes of cooking, I covered my pan with a lid and cooked the eggs for another 4 minutes for semi-firm yolks.

4. If using refried beans, spread a thin layer of beans on each tortilla.

5. Remove eggs from pan and place one egg on each tortilla. Top with some cooked salsa and shredded cheese.

6. Slide plates into the oven and bake for a few minutes to melt cheese. Remove from oven and garnish with sliced avocado and chopped cilantro.

Quick Mushroom & Herb Omlette

There isn't a recipe to go along with the post. Everyone knows how to make an omlette. I'm just making a point that a delicious, satisfying omlette is just as quick and easy to prepare as a couple slices of toast slathered in PB or a dish of yogurt covered in fruit.

For this particular omlette, I sauteed mushrooms and onions with olive oil in a small fry pan (or omlette pan). My preparation was easy because I bought my mushrooms pre-sliced and I had half an onion left over that just needed a quick dice. When the vegetables were cooked, I poured a lightly beaten egg over top. I sprinkled it with salt and pepper. I left it to cook gently over medium-low heat. Once most of the liquid was gone and the egg mixture had fluffed up, I folded the sides over to create my "folded side" omlette. You could also add some cheese before folding. The liquid doesn't need to be completely gone because once you fold it, the heat will continue to cook the egg. Sprinkle with an herb of your choice and serve with whatever you would like. Today I used some shaved black forest ham.

In total this preparation took 10 minutes, most of it unattended. While my omlette was cooking I was able to unload and re-load my dishwasher and take some clothes out of the dryer. Yesterday I prepared a similar omlette while I was getting ready for work. I plated it into a glass "to go" container and ate it once I got to the office.

Quick, easy, filling and delicious!

Potato, Onion & Mushroom Spanish Omlette

This simple dish is inspired by Ricardo's Spanish Potato & Onion Omelette. In Spain it is called "tortilla de patatas" or "tortilla a la española", meaning potato omlette or Spanish omlette. It can be served for breakfast, lunch or dinner and doesn't take long to prepare. You could even put it together the day before and bake before serving. You can also add bacon, chopped ham or chorizo sausage for a more complete breakfast dish or leave as is for a delicious vegetarian entree.

2 tbsp olive oil
1 large yellow onion, sliced with a mandolin or sliced thin
3 large white potatoes or 8-10 small new potatoes, sliced with a mandolin or sliced thin
6-8 large white button mushrooms, sliced
1/2 tsp salt
1/4 tsp pepper
handful flat leaf parsley, chopped
1/4 cup shredded white cheese (I used Goat's Gouda)
6 eggs, lightly beaten

1. Pre-heat oven to 350 degrees. Lightly oil and high sided square or round glass baking dish. Line the dish with a strip of parchment paper horizontally with the paper hanging over the two ends so the frittata will be easy to remove. Lightly oil the parchment paper as well.

2. Heat olive oil in a large saute pan over medium-high heat. Add onions and potatoes. Cook until just starting to brown. Add more oil if necessary. Add mushrooms, salt and pepper and cook another 5 minutes until mushrooms are tender and browned, stirring often. Total cooking time should be 15-20 minutes to ensure potatoes are mostly cooked through.

3. Scoop half the onion/potato mixture into the baking dish. Top with half the parsley and half the cheese. Scoop the rest of the onion/potato mixture into the dish. Top with the remaining parsley and cheese.

4. Pour the eggs over the onion/potato mixture.

5. Bake in pre-heated oven for 20-30 minutes until eggs are set. Check every 10 minutes by jiggling the baking pan and inserting a fork in the centre. The eggs should be fluffy, not runny.

6. Let cool in dish for 5 mins. To remove from baking pan, carefully invert it on a serving dish. Cut into squares or wedges. Serve warm.



Variations:

- Add bacon, ham, chorizo or other meat. If using bacon, cook it first and use the bacon fat to cook the onion and potato, eliminating the need for olive oil.
- Use different herbs and cheese to vary the flavour.
- Add diced bell peppers, green onion and chopped chili pepper for a mexican style dish. Sub the parsley for cilantro. Serve with salsa and sour cream.
- Assemble in ramekins for individual portions.
- Eliminate the cheese, creating a dairy-free meal.