These delicious omega-3 bites will satisfy your hunger and are perfect for lunch or brunch, they take minutes to prepare and can be easily adapted with vegetables of your choice.

We are in late spring and its great to use seasonal asparagus. The high levels of glutathione found in asparagus is one of the most powerful defenders in an anti aging diet – so we need to eat as many glutathione-boosting foods as we can to look and feel youthful and radiant!

Eggs are both loaded with vitamin D and iron that women can often lack. They are a great protein source and have all the nutrients needed to feel energetic, keep bones strong, assist in reducing cholesterol levels, fight the risk of heart disease and obesity.

Studies found that foods high in the amino acid glycine (in milk and cheese) promote deeper sleep in adults. I have used Manchego as it is made with sheep’s milk and has almost trace amounts of lactose as opposed to cow’s milk – making it more suitable for sensitive stomachs.

Tess’s recipe tips

These take minutes to prepare and can be easily adapted with other vegetables of your choice. You can use leftover roasted veggies or grated courgettes or cooked potatoes. I sometimes bake in a small brownie tin and slice into squares (see below). Serve the fritatta with a raw ‘slaw or a salad of your choice.

INGREDIENTS (makes 6)

1 small onion (chopped finely)

2 cloves garlic (chopped finely)

250g chestnut mushrooms (roughly chopped)

100gm fine asparagus tips (roughly chopped)

6 large free-range eggs

100g Greek yoghurt (or organic soy yoghurt)

50g Manchego cheese grated (or non-cow’s cheese of your choice)

Sea salt & fresh black pepper

Optional garnish

Some cooked asparagus tips, shimeji mushrooms and fresh flowering rosemary

METHOD

Preheat oven to 180C. Heat a frying pan with a tablespoon of olive oil and add the onion. Cook for 5 minutes until they are soft and transparent not brown.

Add the garlic and cook for 1 minute. Add the mushrooms and cook for 5 minutes, stir occasionally. Finally add the chopped asparagus (keep some aside to decorate with – if you wish). Cook for a further 5 minutes. Take off the heat and set aside.

In a separate mixing bowl whisk together the eggs, yoghurt, grated cheese, and season generously with salt and pepper. Add the cooked mushrooms and asparagus to the egg mixture.

Grease a muffin tin with oil, pour in the egg mixture into six/eight molds (depending on size) and bake for 20 minutes until beautiful and golden.