A tasty and substantial pork and egg breakfast muffin that will keep you satisfied until lunch. Perfect to prepare a head for those busy mornings, also suitable to serve at lunch accompanied with a fresh salad.
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Preheat oven to 190c (fan-forced). Line or grease a large 12 cup muffin tin.
Heat a large frying pan on medium heat. Add the ghee, spring onions and garlic, and cook stirring for 1 - 2 minutes.
Add the minced meat to the pan and cook as you break it up with a spatula (the meat needs to be crumbly). Cook until the meat starts to brown.
Add the spinach, Italian herbs, salt and pepper, and stir through the mixture. Remove pan from the heat and set aside for 8 - 10 minutes.
Add the eggs, coconut cream and nutritional yeast flakes to a large bowl, whisk well. Scoop the meat mixture into the eggs and mix well.
Use a 1/4 measuring cup to fill the muffin cups to 3/4 full (leave space for them to rise). Bake for 25 - 30 minutes or until the tops are set and beginning to brown.
Allow to slightly cool for a few minutes before serving (the muffins will fall a little when removed from the oven).
Any leftover cooked muffins can be stored in an airtight container in the fridge for up to 4 days. Suitable to freeze.
Ghee is a lactose-free ancient superfood. It is made by slow cooking and clarifying butter to remove the milk solids and lactose, it's pure butter fat. You can get the flavour of butter in your cooking without the dairy (please don't consume if you have an allergy to ghee). My favourite brands are Organic Valley Purity Farms or Puresoul grass-fed. It is also very easy to make yourself. Ghee has a high smoke point 485F/250C.
Other names for spring onion are scallion or green onion. They have hollow green leaves and a small root bulb and can be eaten raw or cooked. The green tops are also used sliced or chopped as a garnish. The green tops are a good source of vitamin C and beta carotene.
Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).
Pork mince is ground down boneless pork meat, it's economical and is very versatile. I often combine both pork and beef mince together to add extra flavour to a mince meat dish. Pork is popular throughout eastern Asia and the Pacific. Purchase organic if available or grass fed and finished. Pork is an excellent source of protein and very high in thiamin (vitamin B).
I use English baby spinach leaves in my recipes. This more modern variety of spinach is more tender than older varieties and has small flat leaves. They can be eaten raw or lightly cooked. Spinach is a powerhouse food, it contains vitamins, minerals, antioxidants and phytonutrients. Spinach is low in carbs but high in insoluble fibre and may improve eye health, and help prevent heart disease and cancer.
Italian herbs is a blend of dried oregano, marjoram, thyme, basil, rosemary and sage. A classic combination of lovely fresh herbs that you will find in many Mediterranean dishes. Mix into a tomato paste or puree to make a flavourful pizza sauce or add to roast chicken or fish. I use the brand 'Simply Organic' which I purchase online from iherb.
I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.
I use this extensively throughout my recipes; from soups to dinners to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. When purchasing in the can read your labels, even some organic brands contain gums and thickeners, choose full-fat not low-fat versions. I use Honest To Goodness organic cream 400ml and Ayam which isn't organic but has no additives or thickeners and is much creamier and thicker than other brands (that's why I love it), it comes in 400ml, 270ml and 140ml size cans.
Also know as Savoury Yeast Flakes. It’s a fermented and deactivated yeast, which means it isn’t going to grow (and has nothing to do with brewer’s yeast or bakers’ yeast). It has a creamy cheesy flavour and I’ve used it in a few recipes to create a cheese flavour. Vegans use it as a condiment and a cheese substitute, and to also add additional protein and vitamins to their diet (it’s a complete protein). Nutritional yeast flakes are free from sugar, dairy, grains and gluten. Do not confuse it with yeast extract (MSG). Purchase from health food stores or in the health food aisle of supermarkets.