Serves 2

Sardines are an incredibly healthy food with very high levels of Omega-3, higher than salmon or tuna. They also are a great natural source of Vitamin D.

This recipe is an easy and tasty way to include them into your diet. It makes a hearty winter breakfast, and you can add whatever vegetables you have on hand. Try adding left-over potatoes, or even a handful of mushrooms.

Fisherman’s Eggs Ingredients

Tin of sardines
4 eggs
2 shallots
2 cloves of garlic
1 tomato
handful of spinach
parsley
hot sauce

Place a dish in the cold oven and preheat both the dish, and the oven to 180 degrees.

Chop the vegetables and parsley.

Remove hot dish from the oven and carefully grease.

Add the shallot, garlic, tomato and parsley to the hot dish. Place back in the oven and bake till the shallots have softened. About 5 minutes.

Drain the sardines and mash with a fork. Add the sardines and spinach to the dish and mix into the shallots and garlic. Carefully crack the eggs over the top of the fish and vegetables.

Return to oven and bake till the egg whites are set. Approx 7 minutes.

Drizzle with hot sauce and enjoy.

Paleo ✓ Refined Sugar Free ✓
Gluten Free ✓ Nut Free ✓
Soy Free ✓ Dairy Free ✓
Low FODMAP ✓ (omit onion & garlic)

Egg Free X Vegan X Raw X Vegetarian X

The post Fisherman’s Eggs Recipe appeared first on Food Compass.

Makes approx 14 bars

With many schools and educational centres for children being nut-free it’s great to have a muesli bar option that you can safely pack into their lunch box, even better when it is home made from wholesome ingredients.

Quinoa Puffs are a fun ingredient with a wonderful soft crunch. These quinoa muesli bar recipe bar reminds me of the chocolate crackles of my childhood, crunchy with a chocolatey/coconut flavour.

1 ½ cups Quinoa Puffs
½ cup Desiccated Coconut
¼ cup Cacao Nibs
1 cup Dates – roughly chopped
½ cup Sunflower Butter
½ cup Coconut Oil
2 Tbsp Cacao Powder
1 tsp Vanilla

Combine quinoa puffs, desiccated coconut and cacao nibs in a large bowl.

Add the rest of the ingredients to a small saucepan and heat gently until coconut oil and sunflower butter have just melted.

Add the liquid ingredients to a blender (a bullet type blender is ideal) and blend well to further chop the dates.

Tip the wet ingredients into the dry and mix well.

Grease and line a lamington dish and tip in the mixture, spreading out evenly. Use a sheet of baking paper to lay over the top and press the mix firmly into the dish.

Place into fridge to chill for half an hour and cut into bars.

Paleo X   Refined Sugar Free ✓

Raw X Gluten Free ✓

Vegan ✓ Nut Free ✓

Vegetarian ✓ Soy Free ✓

Low FODMAP X Dairy Free ✓

Egg Free ✓

The post Quinoa Muesli Bar Recipe appeared first on Food Compass.