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The Breakfast Series - Part 3

With Easter over for another year, the egg is extremely symbolic during this period, and what better food to showcase for part three of the breakfast series!

Eggs are a very good and inexpensive source of high quality protein, with more than half the protein of an egg found in the egg white alone. Eggs are a good source of vitamin B2 and contain Omega-3 fats and essential healthy cholesterol. Egg whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Next time you’re undecided as to what to have for breakfast - consider an egg! They are versatile, can be prepared in both savoury and sweet options and not only are they delicious, they are highly nutritious!

Savoury Breakfast Muffins


6 large eggs

4 Tbsp gluten free self raising flour, sifted

1/2 cup shredded carrot

5 stalks Asparagus, chopped

1/2 cup corn kernels

1/2 cup sundried tomatoes, chopped

1 cup mushrooms, chopped

1/2 cup shredded cheese of choice (I use mozzarella)

salt, pepper & fresh herbs to taste

Preheat oven to 160 degrees Celsius.

Line a 12 pan muffin tray with cooking oil/spray.

In a large bowl, beat the eggs until light and fluffy.

Add all the vegetables until well-combined and mix in the flour.

Add salt, pepper and favourite herbs at this point.

Distribute mixture amongst muffin cavities, to approx3/4 full.

Bake for 18 to 20 minutes or until set and golden.

Serve with your favourite garnishes.

Muffins will keep in an airtight container for up to 1 week in the fridge. They can be served cold or re-heated. I like to serve mine with a tomato chutney or chili relish!

300 Calorie French Toast


2 slices gluten free seeded bread

1 Egg, beaten

1/3 cup almond milk (or your preferred choice)

Cinnamon to taste

Strawberries, cut in quarters

1 1/2 tsp maple syrup

Cooking oil spray

Add cinnamon to beaten egg and combine.

Lightly spray pan with cooking oil.

Dip bread into egg mixture until well coated; repeat on other side.

Place bread in pan and cook for approximately 1 minute.

Turn over and repeat, or cook until golden.

Repeat the process with second slice of bread.

Drizzle with maple syrup and strawberries.

Serve warm.

Breakfast Stack

The great thing about a breakfast stack is that you can use whatever ingredients you have in the house! I substituted bread for a potato hash brown and created a concoction that was rich in protein, iron, calcium and taste!


1 gluten free potato hash brown

1 cup spinach

3/4 cup mushrooms

2 cloves garlic, minced

1 slice Haloumi cheese (30gm)

1 egg, poached to your liking

Oven bake hash brown until golden.

Sautee mushrooms and spinach with garlic until tender.

Grill Haloumi for approx 2 minutes each side.

Stack ingredients on plate, topping with poached egg.

So there you have it, 3 entirely different ways to enjoy a good old fashioned egg!

As always, tweak the recipes to suit your liking and enjoy!

Love & Light

xx Sandra Stoitis xx