Freezer-Friendly Prep Ideas
From Instagram’s Kitchen (Dr. Hazel Wallace)
Cheesy Sun-Dried Tomato Egg Muffins
(makes 8)
Ingredients:
10 eggs
150g cottage cheese
1 red pepper, diced
6 sun-dried tomatoes, chopped (drained if in oil)
Small handful fresh basil, finely chopped
Salt and black pepper
For topping:
8 slices mozzarella or cheddar
To serve:
8 english muffins (or bagels)
4 tbsp pesto
Method
1. Preheat oven to 350°F.
2. In a large bowl, whisk together the eggs and cottage cheese.Add the pepper, basil, and sun-dried tomatoes. Season with salt and pepper, then mix well.
3. Pour into a greased or lined baking dish.
4. Bake for 20–25 minutes, until set (cooking times will vary depending on size of the dish you use).
5. Remove from the oven and slice .
6. Lightly toast the muffins (optional but recommended), lightly spread some pesto and add the egg slice and a slice of cheese. Wrap individually in brown paper.
7. Store in the fridge for up to 3 days. Freeze extras if needed.
Reheating (from frozen):
Microwave: 2–3 minutes, until piping hot.
Air fryer: 350°F for 10–12 minutes.
Oven: 350°F for 15–20 minutes.
Three-Bean Chilli
(Serves 4)
Ingredients
1 Tablespon olive oil
1 onion, diced
1 large carrot, diced
1 red pepper, diced
3 garlic cloves, crushed
1 tbsp tomato purée
2 tsp ground cumin
2 tsp smoked paprika
1 tsp ground coriander
½ tsp ground cinnamon
Pinch of chilli flakes (optional)
1 × 400g tin chopped tomatoes
150ml vegetable stock
250ml (1 cup) of passata (tomato puree)
1 × 400g (1 ½ cups) in black beans, drained and rinsed
1 × 400g (1 ½ cups) tin kidney beans, drained and rinsed
1 × 400g (1 ½ cups) tin pinto beans, drained and rinsed
1 square dark chocolate
Salt and black pepper, to taste
To serve (optional)
Sliced avocado
Fresh coriander (cilatro)
Brown rice or quinoa
Method
1. Heat the olive oil in a large saucepan or casserole dish over a medium heat. Add the onion, carrots and red pepper and cook for 8–10 minutes until softened.
2. Stir in the garlic, tomato purée, cumin, smoked paprika, ground coriander, cinnamon and chilli flakes (if using). Cook for 1–2 m nutes until fragrant.
3. Add the chopped tomatoes and vegetable stock. Stir well and simmer for 10 minutes.
4. Stir in the black beans, kidney beans and pinto beans, then add the square of dark chocolate. Simmer gently for another 10–15 minutes, stirring occasionally, until the chilli has thickened and the chocolate has melted into the sauce.
5. Season to taste with salt and black pepper, and serve with your favourite toppings and sides.
From frozen (recommended):
Defrost overnight in the fridge, then reheat in a saucepan over a medium heat for 8–10 minutes, stirring occasionally, until piping hot throughout. Alternatively, microwave for 3–5 minutes, stirring halfway through.
Brownie Bites
(Makes 9–10 balls)
200g (⅞ cup) Medjool dates (pitted)
60g (¼ cup) oat flour (blended rolled oats)
25g (2 Tablepoons) cocoa powder
1 Tablespoon (15g) ground flaxseed
30g (2 ½ Tablespoons) honey
35g (2 Tablespoons) nut butter
1 teaspoon vanilla extract
½ tsp sea salt
Splash of water, if needed
Chocolate Coating
65g (⅓ cup) dark chocolate chips
5g (1 teaspoon) coconut oil
optional: caocoa nibs for topping
Method
Soak the dates in hot water for 15 minutes if needed, then drain.
Blend all the brownie bite ingredients in a food processor until a sticky dough forms.
Roll into 9–10 balls and place on a parchment-lined tray.
Melt the chocolate with the coconut oil, dip each ball to coat, then return to the tray.
Sprinkle with cacao nibs, if using, and freeze for 5–10 minutes until the chocolate has set.
Store in an airtight container in the fridge for up to 1 week or freeze for up to 3 months. Defrost overnight in the fridge or leave at room temperature for 15-20 minutes before eating.
The BEST Peanut Butter Chocolate Chip Banana Bread
Makes: 1 loaf (approx 10 slices)
Ingredients
400g (1 ¾ cup) ripe bananas
100g (0.4 cups) natural smooth peanut butter
80ml (⅓ cup) light-tasting olive oil
60ml (¼ cup) maple syrup
60g (⅓ cup) light brown sugar
1 tsp vanilla extract
180g (1 ½ cups) plain flour
2 tsp baking powder
½ tsp bicarbonate of soda
1½ tsp ground cinnamon
¼ tsp salt
80g (½ cup) dark chocolate (70–85%), roughly chopped
Method
Preheat the oven to 350°F. Line a 2lb loaf tin (Standard Rectangular: 8.5 x 4.5 x 2.5 inches) with baking paper and lightly grease if needed.
Blend the bananas, peanut butter, olive oil, maple syrup and vanilla until smooth using a hand blender or food processor, or whisk by hand until smooth.
Pour the mixture into a large bowl. Add the sugar, flour, baking powder, bicarbonate of soda, cinnamon and salt, then gently stir until just combined.
Fold through most of the chopped dark chocolate, reserving a small handful to scatter over the top.
Pour the batter into the prepared loaf tin and sprinkle over the remaining chocolate.
Bake for 45–50 minutes, or until a skewer inserted into the centre comes out clean.
Leave to cool in the tin for 10 minutes before transferring to a wire rack to cool completely.
Storage
For longer storage, slice the loaf once completely cool and freeze the slices for up to 3 months. Defrost a slice at room temperature for 1–2 hours or overnight in the fridge. For the best texture, toast th
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