I’m a big believer in starting your day with some kind of breakfast, and healthy egg muffins are the way to go.
Isn’t that what educators tell parents all the time? We are told to send our kids to school with a full tummy so they can concentrate on their work, yet as adults, we start our day with a latte from the local coffee stand. We justify our breakfast of choice as being nutritious since we’ve added a splash of milk to it.
Don’t get me wrong, I have my coffee every day too, but I’d never make it through the morning without breakfast. I need the energy I get from oatmeal, yogurt, smoothies, or in this case, egg muffins.
A friend started me on a muffin like this, years ago when she was on the South Beach diet. They were easy to make, and even freezable! There was no excuse to skip a good breakfast in the morning.
Have some fun and add some of your favorite ingredients. How about a bit of sun-dried tomato, or some fresh thyme? A sprinkle of cheese adds color, and is reminiscent of a lovely omelete. The ideas are endless.
You watch, you’ll have more energy to get you through the day, and the candy dish on your coworker’s desk won’t be calling your name.
- 3 large eggs
- 6 large egg white
- 1 tsp baking powder
- 3 small artichoke hearts, chopped
- 1 cup baby spinach, chopped
- 2 tablespoons onion, finely chopped
- 2 tablespoons red bell (capsicum) peppers, finely chopped
- 1 tablespoon basil, minced
- 2 tsp canola oil
- 1. Preheat oven to 350.
- 2. Sprinkle baking powder over eggs in a large bowl and whip until smooth.
- 3. Add remaining ingredients and mix together.
- 4. Generously coat 6-section muffin tin with oil. Eggs will stick if you skip this step.
- 5. Pour egg mixture into muffin tin, filling each cup.
- 6. Bake for 20 - 25 minutes until egg is set in the middle.
What’s good for me in this dish?
Eggs provide tryptophan, selenium, iodine, vitamins B2 and B12, and protein. Selenium helps protect our immune systems, and regulates thyroid hormone. Protein plays a critical role in the building of our muscles, blood, skin, hair and nails.
Eggs also contain choline, known to reduce inflammation in the body. According to George Mateljan, author of World’s Healthiest Foods, inflammation contributes to heart disease, osteoporosis, type-2 diabetes and Alzheimers.
Free range, or cage free eggs are considered to be higher in quality nutrients such as all nine essential amino acids, and are less likely to contribute to high cholesterol levels.
Amount Per Serving: Calories: 100, Total Fat: 3.72g, Cholesterol: 105mg, Sodium: 210mg, Total Carbs: 8.46g, Dietary Fiber: 5.39g, Sugars: 1.26g, Protein: 8.70g, Weight Watchers Points 2
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.