A quick meal packed with lots goodness, this is very quick to prepare, and then just stick it in the oven and you have a cooked lunch or dinner for the children before you know it. You could either make it in single small pots or use a bigger Pyrex dish and just make one big one…which will also save on washing up and it will cool down quicker.
Flake the mackerel out with a fork and spread over the bottom of a 20cm square baking dish and mix with the mushrooms. Mash the avocado with the back of a fork and add the squeeze of a lemon then add to the dish followed by the tomatoes.
Now, crack the eggs on top (one is each corner) and swivel the dish around so that the egg white covers its corner well or beat the eggs first and then add to the dish (for a scrambled effect)
Finally, sprinkle over the breadcrumbs, if using, and the cheese. Bake in the preheated oven for 20 minutes until the eggs are cooked on top and the cheese is bubbling.
* For a vegetarian dish, lightly fry some quorn mince with ½ tin of chopped tomatoes and 1 teaspoon of tamari and add in place of the mackerel
* Keeps for up to 2 days in the fridge
* Freezable for up to 3 months
These make a lovely change for the weekend – or even a lunch or light dinner. They are a great treat with a healthy kick of goodness. You can make the mixture the night before and just add a splash of water in the morning to loosen it up. The mixture will last for 2 days in the fridge. The pancakes taste delicious with lemon juice, maple syrup and a dollop of almond butter, or for a savoury dish we have it with butter, bacon or smoked salmon, and sliced tomato.
Pour the flour into a large bowl or jug, make a well in the middle, crack the eggs into the well and whisk into the flour using a metal spoon. Add a little milk and stir until you get a thick smooth paste, then add the rest of the milk gradually, stirring between each addition. Add the grated parsnip and give it a good stir.
Heat a frying pan over a medium heat and add a little coconut oil or butter.
Once hot, use a ladle to slowly pour puddles of the batter into the frying pan – you should be able to fit at least 2 in the pan if you are making smaller ones.
For the larger crepe-style pancakes, put the mixture in the middle of the frying pan and use the back of the ladle to spread it into a circle shape.
Don’t use too much mixture or they will be too thick.
Turn them over after 1–2 minutes and cook on the other side for a further 1–2 minutes.
The best time to turn the pancakes over is when the bubbles on top start to burst and the edges of the pancakes have started to firm up – any sooner and they will fall apart, any later and they will start to burn. Cook until both sides are a light golden brown, then remove from the pan.
Add a little more oil for the next batch, if needed. Stir the batter and repeat. Keep going until you have cooked all the batter.
Tip: you could make the big pancakes and cut them in half to serve for younger ones rather than making 16 little ones.
* Keeps for up to 3 days in the fridge
* Freezable for up to 3 months: Let the pancakes cool completely and place in a plastic container with a sheet of baking paper separating each one. To reheat, defrost completely and lightly fry on each side until hot.