This recipe is taken from Harley street nutritionist, Rhiannon Lamberts, new book; Renourish: A Simple Way to Eat Well. Rhiannon helps you discover the foundations for a happy, healthy relationship with food, and teaches you how to create delicious and nourishing meals.
“These are great for afternoon snacks, and go well with all the dips in the following chapter. They contain healthy fats and protein, helping us feel satisfied for longer, plus you also have the option of using wholemeal flour for some additional fibre and nutrients.”
1. Preheat the oven to 180°C fan/200°C/400°F/gas mark 6 and line a 12-hole shallow muffin tray with paper cases.
2. Warm 1 tablespoon of the olive oil in a frying pan over a medium heat and sauté the diced pepper for 3–4 minutes. Add the seeds to the pan and toast for a final minute, stirring often.
3. Put the milk, remaining olive oil and egg into a bowl and beat together with a fork or small whisk.
4. In a second bowl combine the flour, paprika, salt and pepper and coriander and cheese, if using.
5. Tip the cooked peppers into the egg mix, stirring to distribute them. Gently fold in the flour mixture, taking care not to overwork the mixture. The batter should be fairly stiff.
6. Using two spoons as scoops, divide the muffin batter evenly between the paper cases. Sprinkle with a few extra seeds, then bake in the oven for 15–18 minutes until browned on top and a skewer inserted into the middle comes out clean.
7. If you like, add an optional teaspoon of butter to the top of each warm muffin and sprinkle with a little extra cheese. Transfer to a wire rack and allow them to cool slightly before eating – they are delicious warm but can be eaten cold.
4 tbsp olive oil
1 red pepper, deseeded and diced into small pieces
1 tbsp pumpkin seeds, plus extra for the topping
1 tbsp sunflower or poppy seeds, plus extra for the topping
200ml milk of choice
1 medium egg
300g self-raising flour (use wholemeal self-raising flour if you can find it)
1 tsp hot or smoked paprika
½ tsp salt
Pinch of black pepper
Handful of chopped coriander (optional)
20g Cheddar, grated, plus extra for the topping (optional)
Butter, to finish (optional)