Happy New Year 2022!

A year ago my post was partly about letting go of fear. Fear certainly permeated the culture of 2021 and it was often a challenge to remain calm. In the face of the past two years, we have learned about one another, oneself, our friends and family, our belief systems and how very fragile those relationships can be in the face of such unprecedented times. I like to think that we have a solid foundation emotionally and nutritionally in order to overcome the fear for our health, and should we become ill, we have the tools to heal. For my family and I, this was the case. We did become ill with the Covid-19 virus, but we healed quickly and fully in a matter of a week or so. I am very grateful for the School of Modern Naturopathy and other courses for giving me the necessary tools, but also for my intuition. Without it, I would be very lost just now. When we pause a moment, take a break from the media frenzy and consider how our ancestors not so long ago overcame many plagues and illnesses, then we know that we can handle this - not only physically, but mentally and emotionally, too.

Wishing you and your family some peace, laughter and fun as well as the obvious - good health, I look forward to hearing from you and to helping you with your nutritional goals for 2022! sending love, Claudine

Happy 2021!!!

Hello and Happy New Year! May this year be filled with new and unexpected adventures, lots of love and good health!

The words “looking forward” are so appropriate just now. It feels good to leave 2020 behind us and to make plans for the future in spite of any uncertainities. We can never control the future, but must try to live each day fully while making plans for tomorrow. Quite a challenge! If I learned anything in 2020, it was to try to relinquish control. I look forward to hearing from you and to helping you fulfill some of your wishes for this new year!

To New Year´s Resolutions!

As my beans stew in the broth from my Christmas goose, I am thinking ahead to Spring. My seed catalogue arrived and I am very ready for the new year!

What resolutions have you made this year? One thing I have found that holds many of us back from fulfilling our dreams and resolutions is fear - myself included! Fear of the unknown, fear of change. It seems to be a common thread at the moment especially. Sometimes the status quo feels safer whether that means holding onto a few extra pounds - I don´t need to go out and buy new clothes. Or changing that job - better the Devil you know, etc. Whatever it is for you - now is the time to ask why? Why am I afraid of change? What is there to be afraid of? By addressing the fear, you are one step closer to overcoming it.

Fear and anxiety can be caused by a variety of factors as we all know. Treatment, if needed, can be varied as well. A deficiency in certain vitamins and minerals is often a vital factor in alleviating symptoms and can support other treatments. Nothing can replace a good diet, but in many cases a good diet can replace medication!

For the winter months, try some soups, stews or curries with pulses such as lentil soup, an Indian dal or a Tuscan bean soup. These are easy to make, can be cooked well in advance and frozen in small portions for a great hot lunch at work. Gluten-free they will pick you up instead of making you sleepy after lunch and the aminoacids the pulses provide are a “mood enhancer” of sorts. By adding some good fats in the form of olive oil or coconut oil, some garlic, turmeric and other spices as well as pepper you are getting natural antibiotics as well to ward of winter colds.

Along with the aminoacids, an adequate amount of B vitamins, magnesium and zinc, vitamins C and D are crucial to prevent depression, anxiety and mood swings etc. Seafood, fish, or algae should be a part of your diet several times a week. Nuts, seeds, fruit and vegetables should be on the menu daily! A small handful of nuts and seeds go a long way. They are very filling and can really keep you going. Try adding them to flapjacks or homemade granola bars for after school snacks or in lunchboxes.

Vitamin D is particularly difficult to get in the winter months. Nearly impossible to get from diet alone, we are dependent upon the sun – but most days it is not around so I recommend supplementation with a high quality cod liver oil or in capsule form. A multivitamin does not contain enough vitamin D, but will give you the vitamin K2 your body needs so together they can make sure calcium is properly absorbed.

Small steps can make a big difference. A healthy diet does not need to be confusing or complicated and can really make a difference in whether or not you have the emotional and mental stamina to make those changes and fulfill your resolutions for 2020!

Back to School and New Beginnings

The new school year is always an exciting time for me. Even more than the New Year, it feels like a time of change and new adventures. What will the new year bring? Perhaps your child is starting school for the first time or you are sending an older one off to Uni. How does that affect you?

I know I am full of energy now that my youngest is back in school. The summers can be long and strenuous - especially for mums and dads. We love our children, of course, but I am a routine person and welcome time for myself and my own creativity. One slips so easily into the role of parent and caretaker, too, as our parents get older. Where does that leave us?

Today I started my day with yoga and I am planning many new adventures for myself for the last third of 2019! I look forward to spending time in my garden and taking care of myself again. What will you do just for yourself? Consider treating yourself to a massage, a new class or a session with your nutritional therapist! I look forward to hearing how you will honour all your hard work this summer. Namaste

Calcium Intake

Many of my clients are concerned that their calcium intake is adequate especially if they are dairy intolerant. Particularly if you are suffering from high oestrogen, it is advisable to cut back on cow´s milk products as they are very high in oestrogen. Many doctors are not aware that the RDI for calcium has been revised and that one can have good bone health without milk! This is something I put together for one of my clients. Her GP was very supportive once she read the studies. 

The 1,200 mg recommended is outdated and based on US studies with the typical American diet. If you look at the current NHS website: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Calcium.aspx, you will see that adults up to the age of 64 are to have 700 mg! 1,200 mg is then quite a stretch. This info was updated in March 2017.

Asian people have far less problems with osteoporosis, etc. and eat only about 550. Their rates of osteoporosis rise significantly if they live in the US and eat an American diet.

To ensure that calcium is fully absorbed and deposited in the bones, it should be combined with foods rich in phosphorus such as (peanuts, meat, cheese, onions, garlic) and combined with vitamin D (in oily fish, lentils, eggs and brown rice). 

Vitamin D helps calcium absorption which is vital for strong bones and also helps maintain a positive calcium balance in women through all stages of menopause. Several other nutrients, including vitamin C, zinc manganese and omega-3 are related to bone health in women.

For rich sources of calcium, the following are recommended:

Green vegetables such as wild greens, kale, spinach, turnip greens, beet greens, pak choy, rhubarb, watercress, parsley, dandelion greens, broccoli

Sea vegetables such as hijiki, wakame, kombu/kelp, agar-agar, dulse – these are the very highest so you only need a bit. They are also very high in iodine which is lacking in almost all diets and very helpful to prevent cysts (breast, uterine), breast tenderness, brain fog, etc.

Fish: salmon, whitebait, sardines, prawns, pilchards, shrimps

Beans and pulses including tofu (soy products), chickpeas, corn, black and pinto beans

Brown rice, buckwheat, oats, sesame seeds/tahini, almonds, sunflower seeds, brazil and hazelnuts

Blackstrap molasses

Mineral Water

Susun Weed, a well-known American herbalist specializing in herbs for women and children, recommends the following herbal concoction:

“Old Sour Puss” mineral mix: 1 Tbsp supplies 150-200mg calcium

Yellow dock, dandelion, plantain, nettle, raspberry leaf, comfrey, red clover, clean egg shells/bones (!) You can use one or more of the above as you wish.

Fill a jar with fresh herbs. Pour apple cider vinegar over them until the jar is full. Cover with a plastic lid and let sit for 6 weeks. Add as a salad dressing or put in sauces, soups, etc. Or dilute with water and blackstrap molasses. I would love to see photos of the above if you give it a try.

Fermenting Pots and Kimchi

My lovely friend, Charlotte Storrs, sent me these beautiful pictures of her fermented pots with the kimchi made from my recipe. I have not yet had the pleasure of making fermented vegetables in one of her pots, but they are all the rage. According to Charlotte, "after a water-sealed crock is packed, two half-circle weights are placed into the crock to keep your ferment submerged. Then the lid is placed into an open moat which is filled with water. The outside air is prevented from entering the crock and carbon dioxide gases created during fermentation easily bubble out." If you are interested in purchasing one of Charlotte´s handmade crockery, you can reach her here:

pots@charlottestorrs-stoneware.co.uk

Intuition for 2018!

What is intuition? Is it our sixth sense? Our gut feel? I used it in an important way yesterday morning when I made the decision not to go to an important meeting far away that entailed a very early rise just after the holidays. Was I being lazy? No, I felt stressed by it and it simply felt wrong. So I checked with my better half and he agreed. Let´s postpone it. 

Guess what? There was a terrible storm that would have made us very late for the appointment if we had made it at all AND two of the 5 of us came down with a nasty gastric flu. Could I have known this beforehand? Not likely and certainly not coming down with a tummy bug!

Wikipedia gives the following definition: “Intuition is the ability to acquire knowledge without proof, evidence, or conscious reasoning, or without understanding how the knowledge was acquired. Different writers give the word "intuition" a great variety of different meanings, ranging from direct access to unconscious knowledge, unconscious cognition, inner sensing, inner insight to unconscious pattern-recognition and the ability to understand something instinctively, without the need for conscious reasoning.”

Intuition does not feel like knowledge to me. Knowledge seems scientific while intuition does not. One of my favourite spiritual mentors is Sonia Choquette and her thoughts resonate with me: “The greatest decision makers and life achievers throughout time weren’t exactly “book smart.” They just knew how to listen to their inner-self.”

The times we are living in do not seem peaceful or easy. The road ahead looks anything but straight for most of us. Tuning in can really give one the confidence necessary to make important decisions with less stress.

Personally, I intend to tune in to that inner self, work with reiki more and to dust off some of the books that I have neglected for the more practical aspects of my profession.

Wishing you a 2018 full of peace and good health!

November Offer

Are you hoping to lose a few pounds before the holidays, boost your immune system as the weather turns cold and grey or alleviate some nagging symptoms? Book your appointments now to take advantage of my current rates. I will be increasing my fees from the end of this month. However, the current rates are valid for all appointments paid for before the 30 November. These appointments can be booked in advance and are valid until the end of 2017!

Homemade Granola

I am tired of spending loads of money on sugary breakfast cereals. We eat mostly bircher müsli and granola - but buying good quality with low sugar is nearly impossible unless you spend a lot of money. It is so easy to make and today was the perfect day to make a batch.

If you want to give it a try, here is an easy recipe for 4-6 portions:

Preheat oven to 150° C. In a large bowel combine the following ingredients:

2 cups rolled oats

1/2 cup chopped nuts

A variety of seeds, dried fruit, dessicated coconut - about 3/4 cup in total

2-3 T of maple syrup, honey or agave syrup or a combination

2 T coconut oil

1/2 tsp vanilla or almond extract (or cinnamon)

Large pinch of sea salt

Mix with your hands and pour onto a baking sheet in a thin layer.

Bake for 10 minutes.

Your granola will last for up to two weeks in a sealed container, but mine certainly won´t!

Bircher Müsli adapted from the Guilt-Free Gourmet Cookbook

Many people do not realize that grains should be soaked or cooked. Porridge oats for example should NEVER be eaten raw. Here is a recipe that requires soaked oats. It is quick, easy and will keep in the fridge for an instant breakfast.

300 g oats or muesli mix

150 g mixed seeds

2 apples or pears, cored and grated

175 ml rice milk

175 ml apple or orange juice

100g raisins

50 g dried cranberries

80 ml maple or agave syrup

1-2 teaspoons cinnamon

1-2 tablespoons dessicated coconut (optional)

Mix together all the ingredients in a large bowl and allow to soak overnight covered in the fridge. You can add whatever fruit, nuts, seeds, yoghurt, sweetener, flax seeds, chia seeds, etc – as you like! Enjoy.

Spring plants, herbs and weeds

I guess the title begs to ask - what is the difference? The wise father of a friend said to me once that a weed is anything you don´t want in your garden. I struggle with my family about which "weeds" I am allowed to keep in the lawn which is anything but pristine and filled with probably as much moss, true herbs and weeds as grass. Maybe more.

Over the course of two weeks, I took a refresher course on herbs. Somehow in the moment, I have so many ideas, but then the days pass, I forget much of what I learned and don´t seem to find the time to use my new knowledge. Perhaps I set my sights too high. Instead of making it a chore, it should be a delight. So what do I have in the garden or around my house?

Sorrel, nettles, dandelion, lemon balm, cleavers and probably many more that I just don´t recognize. Many can be added to salads, soups, omelettes and stews and at this time of year when your body needs rejuvenation and detox, these herbs are exactly what our ancestors would have put on their plate after a long winter. One thing I learned from my course, you don´t need a lot of any of these herbs - just a small handful is more than enough. In fact, too much nettles can overload your kidneys and cause severe detox reactions. If you are going to add them to a smoothie, a few leaves are plenty! Sorrel, for example, can cause vomiting and diarrhea when eaten en masse - but instinctively one should never eat more than one needs. In fact, children often don´t want to eat such bitter foods (dandelions, nettles, sorrel are classified as bitters and aid in digestion), because they don´t yet need to. If you find that you really enjoy such foods, then your body will normally tell you when to stop.

If you have any recipes, please do share. I think I will now enjoy some sun and see what else I can find in my weed-lawn.

Daisies

Lemon balm

Thyme

Sleep, blessed sleep! Restful Sleep, it´s far-reaching benefits and how to achieve it

Every now and again I have the opportunity to attend a seminar or in this case, a webinar. Sometimes the subject is of personal interest, but regardless, most of the time I am blown away by the science and in this case by what seem like a mundane aspect of life - sleep.

If it´s not an issue for you, you might simply not take it all that seriously. If it is, it can haunt you all day long and for much of the night, too. Alessandro Ferretti, the speaker and a nutritional therapist, has had personal sleep issues. He presents his personal insight into the problem with the scientific research behind it.  As I know this is an issue for many of you, I am summarizing the talk here.

Why do we sleep? I had never considered the fact that sleep is dangerous- or it was for our ancestors. Coming under attack, dying from exposure to the elements, etc., were very real threats. Sleep must therefore be crucial for our survival or we would somehow have managed to avoid it.

You might think that sleep simply allows you to replenish your energy levels, but it does much more than that.

·       Brain cell and nerve connections built during the day through new experiences are strengthened and unimportant ones destroyed

·       The brain has an opportunity to be cleared of waste and amyloid plaque (something that is a factor in alzheimer´s, for example).

·       Without restful sleep, your risk of obesity, diabetes, stroke, cognitive impairment, osteoporosis, cancer and heart disease increases.

·       Just one week of insufficient sleep has an effect on the regulation of your genes.

What is considered restful sleep and how much do we really need?

·       3 full cycles of sleep which includes 4 stages from transitory wakefulness to light sleep (N1), light sleep and dreaming (N2), deep sleep which is regenerative (N3) and REM when the brain is awake but the body is asleep.

·       3 cycles usually take 6-8 hours

·       You can go for one day without 3 full cycles. However, just two days of disruption inhibits the positive benefits of deep, restful sleep.

3 cycles of deep sleep (in comparison to light sleep and REM) are needed in order to:

·       allow the reorganisation of memory

·       improve learning capacity

·       manage cortisol levels during the day

·       reduce sympathetic nervous system activity

·       prevent unhealthy changes in the immune system

What are the greatest factors affecting whether or not we sleep properly?

·       Exposure to daylight and then reduction in the evening (justgetflux.com for some tips)

·       Amount of melatonin, a free-radical scavenger, your body is producing

·       Stressors produced by environmental stimulus (TV, internet, social media, poor lighting, constant overload of input)

·       Genetic predisposition

·       Room temperature

·       Quality of mattress, bedding, etc.

·       Air quality

·       Daily exercise (not too close to bedtime)

·       Emptying your mind of things to do either through meditation, writing a list and letting it go until the new day

·       Caffeine, which is a sleep disrupter and alcohol, which reduces REM sleep

·       Eating hard to digest foods within 4 hours of bedtime

·       Proper nutrition to prevent glucose dips in the night

·       System Imbalance which is disrupting your cortisol levels and causing a vicious cycle: high cortisol – poor sleep – higher cortisol.

There are many things we can do naturally to assist in getting the sleep that ultimately we all want and clearly need. If you need more information, I would be happy to help. Wishing you some sweet dreams and very deep sleep.

Quick Root Vegetable Curry

With the price of unseasonal vegetables rising, why not use those inexpensive root vegetables in a tasty curry! With a bit of luck I will always have some in the house and with an onion, some fresh garlic, grated turmeric and ginger, this makes a very quick and easy dinner that everyone loves for its sweetness.

Ingredients:

3 or so cloves garlic, chopped finely

2 small onions, chopped

1 inch of fresh ginger, grated

1 inch of fresh turmeric, grated (or 1 tsp dried)

1 tsp ground cumin (or more to taste)

1 tsp ground coriander (or more to taste)

a few pounds of root veg like carrots, parsnips, sweet potatoes, turnips, etc. chopped in one inch pieces

1 tin coconut milk

1 liter (or more) good quality vegetable stock

salt and pepper to taste

coconut oil for frying

fresh coriander

Sautee the onions and garlic in coconut oil. Add the grated ginger and turmeric plus the other spices. Add the vegetables and sautee for a few minutes. Add your stock and let simmer til the vegetables are soft. Then add your coconut milk and adjust your seasoning. Just before serving, add the chopped fresh coriander. Serve over rice.

Beetroot Burgers

Perhaps not one of the easiest recipes, these burgers are well worth the time. Adapted from The Guilt-Free Gourmet cookbook by Jordan and Jessica Bourke, this is an excellent way to make root veg more appealing and to convince even carnivores that vegetarian burgers can be exceptionally tasty.

Ingredients:

Handful each of dill, parsley and the leaves of 2 sprigs of fresh thyme, finely chopped

350g grated beetroot

150g finely grated carrot

120g oatmeal (possibly more if your burgers are still too sticky)

3 eggs

1 small red onion (white works too), finely chopped

2 garlic cloves, crushed

sea salt and pepper

Coconut or vegetable oil to fry

Combine all the ingredients except for the oil and allow to sit for 15 minutes. Preheat the oven to 180° C.  If the mixture is very sticky, you can add a bit of flour or extra oats. Experiment a bit and then form about 10 patties with your hands. Heat the oil in a frying pan over low heat and fry the burgers until browned, just 2-3 minutes on each side. Place these on a baking dish and bake for 20 minutes. Serve with your favourite burger accompaniments. These are excellent with dijon mayonnaise and cole slaw.

Give the Gift of Better Health

Share good health with a friend or family member. Offer valid for consultations booked by the 31 December. Gift vouchers available in time for Christmas and appointments can be made through the end of February. Wishing you a very happy and healthy holiday season!

Yoga & Ayurveda Detox Retreat at MoaAlm

This past summer we stayed with WearActive on the Croatian Island of Vis. We hope to make it to Moalm to try out one of their winter breaks, too. The food is excellent and they will be sensitive to your needs. Might be an excellent Christmas present!

Would you like to start your new year with a new healthy lifestyle? Would you like to learn about Ayurveda cooking and nutrition? Or are you just looking for a relaxing get-a-way? Then this yoga & Ayurveda detox retreat in the most beautiful place of the Alps might be something for you!

Accommodation

MoaAlm Mountain Retreat, your home away from home is situated at 1800m in the middle of Hohe Tauern National Park in Austria, just 3km above the small community of Kals am Grossglockner. MoaAlm is a recently renovated guest house with room for a maximum of 12 guests. You will stay in a room with beautiful views and en-suite private bathroom. At MoaAlm we have a beautiful yoga studio with a panoramic view on the mountains. After an active day in the outdoors you can enjoy the astonishing view at our sunny terrace, relax your muscles in our outdoor hot tub or get to know new friends in our cosy living room with a shared dining table.

Daily program

Our program is subjected to weather conditions and group preferences but a day during our retreat week could look like this:

• Early morning tea, juice and fruits
• Guided meditation
• Vinyasa flow yoga session
• Healthy nutritious breakfast
• Learning about Ayurveda: theory
• Outdoor activity or Ayurvedic cooking workshop 
• Ayurvedic warm lunch
• Resting time
• Afternoon Restorative yoga session
• Light dinner

All activities are optional. In the middle of the week there will be a day 'off'. You can use this day to rest, to go on your own self-guided adventure, to visit the nearby spa or to take a day-trip to the beautiful town of Lienz.

MoaAlm Mountain Retreat

Burg 16, 9981 Kals am Grossglockner, Austria

+436642441919 | austria@wearactive.com

www.moaalm.com

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Staples to have on hand for the Cold and Flu Season

A few of my clients have already been hit by a bug or two and I'm not feeling my best. It has been a busy start to the school year for many and it's easy to let your guard down and catch something that's going around. Here are a few foods to keep in the house at all times - just in case and also to prevent infection.

Onions - cook with them and eat them raw if possible (chopped finely in a salad or dressing). If someone is ill, please a small dish of sliced or chopped onions in their room to prevent spreading the germs.

Garlic - as with onions, garlic should go into just about everything. Make sure you buy it fresh and organic if possible. Never from China as it is contaminated with toxins. Half a clove chopped finely and swallowed without chewing is great for your digestive system, too.

Ginger - again, I love ginger in all Asian dishes. A few slices in a glass of water or brewed into a tea is a great immune booster. Add a slice to your smoothies or fresh juices.

Horseradish - not always easy to find fresh, but a good quality store bought one is better than nothing. At this time of year it's an excellent immune system booster and I sprinkle a bit onto cream sauces (soy cream for me) or even on a piece of bread with smoked fish for example. A little bit goes a long way.

Nettles - perhaps you still have some in your garden. The young leaves can be used for a soup. The little seeds can be made into a pesto and kept for the whole winter. This is a new way of using nettles for me - but really delicious and the seeds are considered a power food - again, you only need a little bit. Nettles are also very high in vitamin C and are a bitter like dandelions.

Turmeric - perhaps one of the new foods for us in the West, I add turmeric to soups, stews and sauces (and sneakily no one notices). It's an anticancer food, too, so it should have a regular place in your pantry. I like it fresh and grated in smoothies, but you can also make a delcious hot drink or tea with it too - it doesn't have to taste bitter.

Elderberry - not to be eaten raw, but made into a syrup or cordial, they are high in vitamin C and great to have on hand if you aren't well.

Rosehips - another one for a tea or a jelly, this is delicious and children usually like it, too!

German-style Plum Tart

This is probably my favourite summer cake recipe. It reminds me of my childhood summers. This recipe is dairy and wheat free and very simple to make. The pie crust is based on the "Guilt-Free Gourmet" cookbook:

225 g white spelt flour (or gluten free flour + 1 tsp xanthan gum)

pinch of sea salt

1 dessertspoon xylitol

60 g vegetable shortening

50 g dairy free butter (I use Pure)

1 egg, beaten together with 1 tsp water

The pastry ingredients should be cold. Sift the flour and salt in a large bowl and add the next 3 ingredients rubbing the butter and shortening into the flour until it resembles crumbs. Then add a tablespoon of the egg mixture at a time until you can form a ball of dough. Gently flatten and wrap in cling film until cold.

Roll or press out the dough right into a lined tart pan or baking sheet - mine are never very neat and tidy, but they still taste nice. Prick the base with a fork and line the sheel with parchment paper and fill with baking beans. Bake for about 20 minutes in a pre-heated oven at 180 degrees.

In the meantime, prepare the following topping:

1 kilo plums, stoned and cut into halves or quarters

Sweetener of choice such as xylitol or coconut palm sugar - to taste depending on the sweetness of your plums

2 eggs, beaten

250g goat or sheep's milk yoghurt

150 g dessicated coconut

Mix the above and spread on the baked pastry crust

Top with the plums and sprinkle some more sweetener on.

Bake for about 40 minutes.

Enjoy!

Burst Tomato and Courgette Pasta with Avocado Puree

My daughter brought this recipe home from Australia and adapted it. In the space of a week we had to have it twice - definitely a family favourite!

Ingredients:

3 cups cherry tomatoes - slice in half if larger

4 courgettes - we used a regular potato peeler to make the courgettes into tagliatelle (we needed loads more - it never seems to be enough :)

Avocado Puree:

Avocados

Olive oil (at least 1/4 cup depending on how many avocados you use and how oily you like it)

Fine sea salt

fresh flat leaf parsley

spring onions or chives

pine nuts

parmesan (unless you are vegan)

garlic

lemon juice

ground pepper

1. Pulse all sauce ingredients together until smooth. Check seasoning and set aside.

2. Heat the cherry tomoatoes in a large skillet over medium high heat with a bit of olive oil. Season with salt and pepper. Gently shake the pan (you might need a lid). Continue cooking until roasted and the skins are split or loosened. Remove from heat and set aside.

3. Sautee the courgettes in the tomato pan until tender and somewhat crisp.

4. Put the courgette pasta on a plate and top with the remaining ingredients.

Enjoy!

Egg Muffins

I'm no longer quite sure where I first saw these easy to make omelettes. Instead of fiddling with a pan, the eggs sticking and resulting more in a scrambled mess, these are super easy and are always a hit!

Sautee your choice of vegetables. I usually use onions, peppers and whatever I have in the fridge. You can add uncooked chopped tomatoes, bits of olives and fresh herbs, grated cheese - really whatever you wish. Oil your muffin tins - I usually use coconut oil. Add the vegetables and lastly pour on the whisked egg and cheese mixture (seasoned as you wish). Bake at 180-200 degrees for about 15-20 minutes or until cooked. These are delicious cold the next day as well and make a nutritious lunch for school or work, too.

Why don't you try it with some salmon for extra omega 3s!