Healthy Bites

In this section we have the following recipes:

If you have any questions about any of the recipes please contact us:

Savoury Muffin Quiches

Serves 8


2 Eggs
½ cup Creamed corn (can)
½ Capsicum (finely diced)
½ cup Edam cheese (Grated)
2 T Parsley, chives or spring onions (chopped)
Salt and pepper to taste

8 Slices wholemeal bread (crust removed)
Marmite or vegemite (to spread)

Preheat oven at 190°C.
Mix all the filling ingredients together in a bowl and set aside.
Flatten the bread using a rolling pin. Spread Marmite or Vegemite on one side of the bread.
Lightly grease muffin tins with a pastry brush and oil or spray.
Place the bread into the oiled muffin pan with the spread side facing up. Spoon the filling into the base.
Bake in the oven for 15 – 25 minutes.
Tip: Add leftover creamed corn to soup, frittata, quiche, savoury muffin or serve with an omelette.
Crusts can be placed in the oven and baked to make breadcrumbs while the quiches are cooking

Vegetable & Tuna Fritters

Serves 2

6 T* Flour
2 T Vegetable Oil
small can (95g) Tuna (Liquid drained)
1 ½ Cups Freshly grated carrots and courgettes (squeeze and remove excess juice from vegetables) **
Salt, pepper and lemon zest for flavour

Finely grate the skin of one lemon.
Mix the eggs into the flour until just combined. Stir in the tuna, vegetables, lemon zest and season with salt and pepper.
Heat the vegetable oil in a frying pan over medium heat.
Place a spoonful of the mixture into the preheated pan. Cook until golden brown. Flip gently and cook on the other side until golden brown.
Serve warm with your choice of salad.

*Measurements are level
** This recipe also works well with creamed corn

Mushroom, Tomato & Cheese


Serves 1

2 t Oil, margarine or butter
2 Mushrooms (sliced)
1 Tomato (diced)
½ Red Onion (peeled and finely sliced)
2 Eggs
1 T Milk
2 T Edam Cheese (grated)

Salt and pepper to season


Lightly cook tomato, onion and mushrooms in 1 teaspoon of oil. Remove from pan.
Lightly beat eggs with milk. Add salt and pepper to season. Heat the omelette pan over a medium heat. Add 1 teaspoon of oil and pour in the egg mixture.
Cook over medium heat, lifting the mixture with a spatula so the uncooked egg runs underneath.
When the mixture is set, spread the cooked vegetables on half of the omelette. Sprinkle with grated cheese.
Loosen the omelette from the pan and fold in half. Turn onto a warm plate. Garnish with finely chopped parsley.

Tip: If making for 2 people, double the ingredients and select a larger fry pan.

Pea Pesto

1 cup Frozen peas (regular, baby, minted or plain)
3 T Grated parmesan cheese
2 cloves Garlic
1 T Lemon juice
½ cup Mint (or basil, parsley)
2 T Olive oil
Salt and pepper to taste
¼ cup Cashew nuts (or roasted almond, walnuts)

Cook the peas in a small saucepan of water until soft (don’t overcook). Drain and set aside.
Place parmesan cheese, garlic, lemon juice, mint, salt and pepper in a blender and mix until combined.
With the blender going add cooked peas and steam in the olive oil. Blend until the desired consistency is achieved.
Serve warm stirred through pasta or cooled with crackers, pita crisps, fresh bread, or vegetable sticks as part of a platter.
Tip: To make a food platter, include cherry tomatoes, avocado slices, olives, smoked fish or cured meats and crackers/pita crisps.

Spinach, Tomato, Cheese & Onion Toasties

Serves 1

2 slices Wholegrain bread
1 t Margarine
¼ cup Spinach
½ Tomato (sliced)
¼ small Red onion
2 T Edam cheese (grated)

Preheat oven grill to 190°C.
Spread the margarine on the bread slices. Place the fillings on one slice of bread then top with another slice. Toast in oven turning over half-way through, for 3-5 minutes, or until golden.
Other toasties options:
– Canned Tuna with tomato, red onion and cheese
– Baked beans with cheese and spring onions
– Mushrooms, tomato, cheese and red onion
– Capsicum, cheese and tomato
Serve toasties with a small fresh salad on the side.

Tip: Alternatively use an electric toasty pie maker for a quick and easy option.

Last modified: February 5, 2024