Corn, bacon and kale mini muffins
Food is the fuel of life, of great conversations and memorable moments – nourishing us through the knowledge of loving preparation, the anticipation of sharing a beautifully cooked meal and the pleasure of engaging all our senses as we eat.
Since the launch of the Maggie Beer Foundation, a charity that aims to improve the quality of life for the elderly, I’ve learnt there are many things to consider when cooking for older people; one in particular being the decrease in appetite that can lead to malnutrition. My frittata and muffins are easy to prepare, perfect for a light lunch or nutritious snack.
Corn, bacon and kale mini muffins
MAKES 30 PREP AND COOK TIME 45 MINUTES
Kale is packed with antioxidants to help stave off free radical damage linked to disease.
2 tablespoons extra virgin olive oil 1 small (100g) onion, chopped finely 4 shortcut bacon rashers, chopped finely 1 bunch kale, trimmed, chopped 1 cup (150g) self-raising flour ½ cup (80g) wholemeal self-raising flour 1 teaspoon chia seeds 30g butter 1 egg 300g creamed corn ⅓ cup (80ml) milk 1 cup (120g) grated cheddar cheese
1 Preheat oven to 200°C (180°C fan-forced). Lightly grease a 30-hole mini muffin tray (or use two or three smaller trays). 2 Heat oil in a medium frying pan over medium-high heat. Add the onion; cook, stirring, until soft. Add the bacon and cook for about 3 minutes; remove from the heat. 3 Bring a medium saucepan of water to the boil. Blanch kale for 2 minutes, then drain. Remove excess liquid by pressing down on the kale with a clean, dry tea towel. 4 Place flours and chia seeds into a bowl; rub in butter until fine breadcrumbs are achieved. 5 Whisk the egg, creamed corn and milk together in a large bowl; season to taste with freshly ground black pepper. Add egg mixture to the flour mixture along with ¾ cup of the cheese, kale and bacon mixture. 6 Divide the mixture among the muffin holes; sprinkle with the remaining ¼ cup of cheese. Bake for 15-20 minutes or until golden.
Suitable to freeze. Not suitable to microwave.
Kale, kumara and feta frittata
SERVES 6 PREP AND COOK TIME 1 HOUR AND 10 MINUTES
This recipe provides great sources of protein and the semi-dried tomatoes can help reduce the risk of cataracts.
200g kumara, peeled, chopped into 1cm pieces 1 tablespoon extra virgin olive oil ⅔ bunch kale, trimmed, chopped 1 medium (120g) carrot, grated ½ cup (60g) grated cheddar cheese ¼ cup (40g) toasted pine nuts 2 tablespoons chopped semi-dried tomatoes 1 tablespoon chopped parsley 1 tablespoon chopped basil ½ cup (100g) good-quality soft feta cheese 4 eggs 1 tablespoon tomato paste 6 grape cherry tomatoes, cut into thirds pesto or hummus, to top
1 Preheat oven to 200°C (180°C fan-forced). Grease and line a 28cm x 18cm slice pan. 2 Combine the kumara and oil on a baking paper-lined oven tray and roast until golden. 3 Reduce the oven temperature to 170°C (150°C fan-forced). 4 Bring a medium saucepan of water to the boil. Blanch kale for 2 minutes, then drain. Remove excess liquid by pressing down on the kale with a clean, dry tea towel. 5 Combine carrot, cheese, pine nuts, semi- dried tomatoes, herbs, crumbled feta, kale and kumara in a large bowl. 6 In a separate bowl, whisk together the eggs and tomato paste. Add the carrot mixture and stir until combined. Pour into the prepared tray; scatter the cherry tomatoes on top. Bake for 15-20 minutes or until set. 7 Cool and cut; serve at room temperature and top with pesto or hummus.
Suitable to freeze. Not suitable to microwave.