Salmon and quinoa cups

Salmon and quinoa cups

Salmon is a super food.  It’s full of Omega 3 fats that our kids need to feed their growing bodies and minds.  It’s also got lots of calcium to keep their teeth and bones strong.  But we know that it’s sometimes hard to get the little ones to eat oily fish.  So we’ve paired it with cheese and hidden it in fun cups to make a healthy tea time or picnic snack.  Ideal for the summer.  We’ve also added Quinoa. It’s a seed that’s full of protein and manganese - great for balancing blood sugar.  So this recipe gives a perfect combination of nutrients to power your kiddies while they play. 

What you need 

  • 1/3 cup of quinoa 
  • 1 cup of water  
  • 6 eggs 
  • 1 220g tin of red salmon (or fresh cooked salmon) 
  • 1 cup grated courgette 
  • 1 finely chopped onion 
  • 200g full fat ricotta cheese 
  • 2/3 cup of grated cheddar cheese 
  • 2-3 tablespoons of chopped chives 
  • pinch of Celtic sea salt 
  • a pat of butter for greasing muffin trays 

Makes 18 portions. 

Method 

Preheat the oven to 180 degrees C.  Place the quinoa into a medium sized saucepan and add the water.  Bring to the boil and simmer the quinoa for 11 minutes.  Rinse and set the quinoa aside. 

 In a mixer, whisk the eggs until they’re fluffy and add the flakes of salmon.  

Grate the courgette and add it to the mixture with the chopped onion.  Gently blend 

Pop the grated cheese (any medium hard cheese will work) and ricotta into the mixture and blend again for a few seconds.  Then spoon in the cooked quinoa and stir. 

Finally, snip the chives into the mix and add a pinch of Celtic sea saltMix again for a few seconds.  It will now look like a slightly runny batter. 

Grease the muffin trays with some butter and pour the mixture into each cup.  For decoration, you can put a few snips of chive on the top, or pieces of shaved cheese 

Place the muffin trays in the oven to bake for 20 minutes, or until they’ve browned.  Let them sit for 10 minutes before you turn them out on to a cooling rack.  They’re also delicious cold, straight from the fridge. 

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