Breakfast needs to be quick and easy, right?
This is my hubby’s weekday routine:
- Get the morning paper.
- Pour coffee (usually already made by me).
- Read the sports section.
- Start on the crossword puzzle.
- Visit the bathroom (coffee’s kickin’ in).
- Leave for work.
Notice something missing? Unless I put food in front of him, he won’t eat breakfast because he says he’s not hungry. That seems to work for him, but if I ran out the door without eating some protein and fat I’d be inhaling doughnuts and M&M’s by 10am! That’s why I feel breakfast is so important.
“But weekdays are super busy,” you say. I hear you, but with a little advanced planning, you can assemble a healthy breakfast ahead of time and pull it out each morning. Eggs and veggies are a favorite combo of mine, and when made in the form of a muffin-shape, it’s even better because it’s portable!
Now, I know many people use egg whites because we’ve been made to believe they’re healthier than the whole egg. I’d like to debunk that by citing some facts:
- According to the American Journal of Clinical Nutrition, there’s no correlation between saturated fat and heart disease. The journal came to this conclusion after analyzing the collected findings of 21 different studies.(1)
- Egg yolks contain great nutrients, including: vitamin A (for skin), B vitamins (for energy), and choline (for brain health, muscles and healthy pregnancies).(1)
- The saturated fat in yolks is also necessary for hormone production and the body’s absorption of vitamins and minerals.(1)
Use the whole egg! It’s easier and tastier, too. As Dr. Mark Hyman states in his book Eat Fat, Get Thin, “sugar, not fat, makes you fat.”
What would you put in your egg-and-veggie muffins?
- 8 eggs (organic is best – I get Kirkland brand from Costco)
- 8 slices nitrate free bacon, chopped
- 3 cloves garlic, minced
- 2 green onions, minced
- 8 oz cremini mushrooms, thinly sliced
- 6 oz organic baby spinach
- 1 cup grape tomatoes
- Sea salt & pepper to taste
- 1. Heat oven to 375F.
- 2. In a skillet, cook the bacon pieces on medium heat until it browns.
- 3. Remove bacon to a paper-lined plate and pour off most of the oil (reserve it to grease the muffin pan), leaving a light coating.
- 4. Add in the garlic and green onion. Cook about 2 minutes, stirring frequently.
- 5. Stir in spinach and cook until it wilts.
- 6. Add a pinch of salt and pepper. Remove pan from heat.
- 7. Crack the eggs, season with 1/8 teaspoon salt and pepper and whisk until well blended.
- 8. Grease the muffin pan using a paper towel and the bacon drippings. Squeeze the liquid from the veggie mixture and divide among 12 muffin cups, distributing the bacon pieces as well. Pour in the egg mixture and top each with a halved grape tomato.
- 9. Bake 12 minutes or until a toothpick comes out clean.
- 10. Cool a few minutes in the pan and turn out onto a plate.
- 11. Portion out cooled leftover muffins and store in the freezer.
- Not only would they taste great reheated as is, you can also try it with avocado toast or make a breakfast burrito by smashing up a few, adding salsa and cheese and wrapping in a tortilla.
For more inspiration in the kitchen, join my mailing list.