Portable Protein Snack

I found this recipe in 'Protein Power' by Michael Eades and have tweaked it slightly.

Makes: 2 x 3 block 'flans'

Ingredients
2 eggs (2 protein)
1/2 cup / 125g cottage cheese (2 protein)
2oz / 57g low fat cheddar cheese, grated (2 protein)
Tbsp chopped fresh coriander
Tbsp chopped fresh flat leaf parsley
Black pepper
Olive oil for greasing tin

I found the easiest way of cooking these is to use a non stick muffin tin.

1) Pre-heat oven to 200c and lightly oil tin.
2) Put all the ingredients into a food processor and blend until combined and smooth.
3) Pour into tin, dividing mixture equally.
4) Bake for 20 mins or until browned and puffed up.
5) Remove from oven and use a knife to loosen around the edges. Serve when ready.

TIP: Your puffed up domes will 'flop' slightly when you remove them from the oven, don't worry it happens to us all!. They still taste good though. I've called this portable protein snack as these are good next day in pack lunches, eaten at room temp.

TIP: If you want a Paleo version of this, check out the 'Egg Cupcakes' at http://everydaypaleo.com/

Speedy Italian Green Gratin

Serves:2 x 2 block meals

Ingredients
3oz / 85g Taleggio or Fontina cheese (3 blocks protein)
1 oz / 28.5g Lean ham (1 block protein)
2.5 cups / approx 200g Tenderstem broccoli (2 blocks carb)
2.5 cups / approx 300g Green beans (2 blocks carb)
12 Almonds, smashed (4 blocks fat)
Lemon zest (unwaxed)
Black Pepper


1) Boil beans and steam broccoli until al-dente.
2) Cut ham and cheese into small cubes.
3) Drain veg and put into baking dish. Whilst veg still hot, fold in ham, cheese, lemon zest and black pepper.
4) Put under hot grill until cheese has melted.
5) Remove from grill, small squeeze of lemon juice and mix. Sprinkle nuts on top. Divide into 2 equal sized portions.

TIP: The cheese is the star of the dish - if you can't get Italian cheese try a soft cheese that will melt. Do not try this with dairylea!