Spinach, Zucchini and Feta Muffins
It’s that time of year when zucchini and in abundance, and what better way to use them up than in this savoury Spinach, Zucchini and Feta Muffin recipe.
While I may have been a bit late to the party with planting my seeds, as my zucchinis are still tiny growing babies, there is an abundant supply of them all around.
I was lucky to be gifted a huge one from a lovely work colleague, which was the inspiration behind this recipe. That, and finding a local egg supplier with stock of these little gems. Are eggs currently like gold where you live too?
Since parting ways with veganisim a few years back, I find eggs are the most nutritious and nutrient dense food to add into your diet. This is such a great way to ensure that you’re getting a whole heap of bioavailable nutrients that our bodies know and understand how to digest and assimilate. (Of course if you have allergies or sensitivities this excludes you).
Eggs are Nutritional Powerhouses
Eggs are an important part of my diet and help me to maintain adequate vitamin and mineral levels in my body, supporting all my vital systems and organs. They are such rich sources of so many important and essential nutrients. Definitely little powerhouses full of goodness to have regularly in your diet.
They are so versatile, from savory dishes like this recipe, to adding to pancakes and baked goods. There are so many ways to add eggs onto your plate. Choline is an essential nutrient found in eggs that helps to regulate memory, mood, muscle control, and other functions.
Benefits of Choline
- Cell structure: It is needed to make fats that support the structural integrity of cell membranes.
- Cell messaging: It is involved in the production of compounds that act as cell messengers.
- Fat transport and metabolism: It is essential for making a substance required for removing cholesterol from your liver. Inadequate choline may result in fat and cholesterol buildup in your liver.
- DNA synthesis: Choline and other vitamins, such as B12 and folate, help with a process thatβs important for DNA synthesis.
- A healthy nervous system: This nutrient is required to make acetylcholine, an important neurotransmitter. Itβs involved in memory, muscle movement, regulating heartbeat and other basic functions. Source
This recipe is fairly simple and straight forward, and so handy to have on hand for quick and easy lunch or breakfast options. It’s naturally gluten free and vegetarian.
Fuss free, relatively quick and so delicious! Let’s get into it…
A delicious quick and easy recipe that's great for breakfast or a on-the-go lunch option. A naturally gluten free and vegetarian and full of nutrition.
- 100 g Baby Spinach Roughly diced
- 250 g Zucchini Grated
- 6 Free Range Eggs
- 1-2 Cup Chickpea Flour
- 120 g Feta
- 1 TBS Olive Oil Extra Virgin
- 2 Pinch Sea Salt or more depending on how salty you prefer your food.
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Thoroughly wash and rinse the spinach leaves and zucchini. I use a big bowl of water and bicarbonate of soda to clean my leaves. Rinse thoroughly and spin in a salad spinner to dry.
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Roughly chop the spinach leaves and place in a bowl. Lightly steam or place in microwave for 45sec - 1 min.
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Grate the zucchini into a bowl. Place in the microwaves for 1min 30 sec. Remove and place into a colander over a bowl. Using a potato masher, squash the zucchini mixture down in order to drain the excess liquid. Discard the liquid.
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Zucchini can be quite a wet vegetable to work with so we need to remove this moisture to ensure our muffins aren't a soggy mess.
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Pre-heat the Oven to 180C fan forced.
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In a large mixing bowl, crack the eggs and whisk until all combined.
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Add the spinach and grated zucchini. Mix, and add the feta, olive oil, salt and combine gently.
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Sieve the chickpea flour into the mixture to avoid any lumps. Chickpea flour can be renowned for being quite lumpy. Combine into mixture throughly.
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Using a 6 space large muffin tray, line with small square individual baking paper sheets.
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Using a 1/3 measuring cup, scoop the mixture into the muffin tin. Evenly distribute the mixture.
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Place the muffin ray into the pre-heated oven for 25-30mins until golden brown and fully cooked through. Use a toothpick to ensure muffins are ready.
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Once cooked remove from oven and place on cooling rack for 5 mins to rest.
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Enjoy with some butter and your favourite cup of herbal tea or coffee.
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