Mum reveals the quick mini quiche recipe she swears by – and it’s so easy she can prepare them before school drop off
- An Australian mum has revealed her super easy mini quiche recipe online
- The mum said she whips up the quiches for her kids’ lunchboxes before school
- Dietitians recommend high-protein lunches to help kids get through each day
An Australian mum has revealed her super easy mini quiche recipe – and says the lunchbox staples are so easy to make she does it before school drop off.
The busy mum-of-two proudly showed off a picture of the golden quiches cooling on her kitchen counter, alongside the easy-to-follow recipe.
The quiches are made with puff pastry, eggs, ham, cheese, milk, herbs and pepper.
An Australian mum has revealed her super easy mini quiche recipe – and says the lunchbox staples are so easy to make she does it before school
They take just a few minutes to whip together and then need to be baked at between 160C and 180C until they appear crisp and golden.
Using a large mug the mum starts by cutting circles out of her puff pastry before popping them into a greased muffin tin.
She then mixes the eggs, milk and other ingredients – this time ham and cheese – before pouring straight into the pastry and baking.
Other mums on the Facebook page were impressed with the woman’s simple recipe – thanking her for sharing it.
One mum asked if the delicious looking quiches could be frozen – but she said they are always gone too fast in her house for her stash any away for later.
Before adding they would be fine in the fridge for a few days.
The lunchbox fillers are high in protein which means they help keep her two young kids fuller for longer.
HOW CAN I MAKE MINI QUICHES AT HOME?
INGREDIENTS
4 Eggs
3 sheets of puff pastry
A splash of milk
Ham
Cheese
Herbs, salt and pepper
METHOD
Take the pastry from the freezer and lay out on the kitchen counter before collecting the rest of the ingredients, preheating the oven to 160C and greasing a muffin tin. Use a large mug to press out circles of pastry – then put these in the muffin tin.
Mix together the eggs and milk before adding the cheese and ham.
Pour the egg mix into the pastry and then bake until golden brown.
This is in line with Sydney-based dietitian, Susie Burrell’s, school-lunch approach.
Sophie says while wholefoods are always the best option for your child’s lunchbox, it isn’t always possible to pre-prepare something in advance.
‘School’s almost back which means that it is time for lunchbox talk and to get us started, here are a few of my favourite packaged supermarket snacks,’ Susie wrote on her Instagram page.
A dietitian has revealed the best packaged supermarket snacks, ahead of children returning to school this week (Susie Burrell pictured)
‘Yes, of course fresh, natural wholefoods are ideal, but let’s be honest, at times kids want and busy parents need to utilise packaged snacks.’
Susie said as a rule of thumb she tries to pick packaged snacks that have between three and five grams of protein and fibre.
She also aims to put one other ‘small packaged option’ in her twins’ lunchboxes each day that contains fewer than 100 calories.
WHAT DOES A THE ‘PERFECT’ DAY ON A PLATE FOR A CHILD LOOK LIKE?
BREAKFAST
‘Something is better than nothing’ is the general rule, but protein-rich food is best, according to Susie Burrell.
Good options include eggs, a smoothie with Greek yoghurt or wholegrain toast with a protein-rich spread.
LUNCH
Parents should be avoiding too many carbohydrate-rich foods and instead loading their lunchboxes up with protein, good quality carbs and fibre.
One vegetable such as cucumber, carrot or tomatoes; one piece of fruit; a protein-rich snack such as cheese and crackers, roasted broad beans or yoghurt and a sandwich or wrap with some cheese, lean meat or tuna is perfect.
DINNER
A nightly meal of a palm size serve of protein (fish, chicken, eggs, beans or meat) and 2-3 vegetables or salad is perfect. Pasta or rice-based dishes aren’t necessary.
DESSERT
Dessert should be small and around 100 calories.
This is less than you think and roughly equates to a piece of fruit, a small yoghurt or a child-sized ice cream.
SNACKS
After school snacks should be ‘nutrient-rich and filling’ rather than lollies or chips.
A piece of fresh fruit or some vegetables is perfect.
If they’re really hungry, a sushi roll with brown rice, a smoothie or a snack plate with veggies, cheese and hummus is great.
Susie explained her favourite snacks include Messy Monkey popcorn and wholegrain bites, low sugar or oat bars by Carman’s Kitchen, rice cakes dipped in dark chocolate by Table of Plenty and yoghurt with no added sugar by Tamar Valley.
The dietitian added that you always need to watch out for fruit-based yoghurts, which can be high in sugar and even contain MSG.
‘For the school lunchbox, cheese and cracker snack packs, roasted broad beans and peas, fresh fruit teamed with cheese or hummus and Greek yoghurt tubes are all good options that are child friendly,’ Susie wrote on her blog.
‘If you think of a “snack” as a mini meal, ideally it will keep you full and satisfied for at least two to three hours.
‘In good terms this means that a snack needs to contain some carbs for energy but also some protein and/or dietary fibre to slow digestion and keep your blood glucose levels controlled for an extended period of time.’
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