Easy Breakfast Egg Muffin Cups

A simple protein & veggie packed make ahead breakfast for the week in under 20 minutes. 

Each week I get hooked on a new breakfast and then overeat it until I get sick of it and move on to the next thing. Anyone else guilty of doing that? I get so addicted to one thing and can't stop! I always need something quick, pretty simple to make, healthy and filling. In order to save a little bit of time in the morning I like to plan a few meals ahead of time, especially breakfast and make a few bit batches on Sunday, whether it be chia puddings, oats, yogurt bowls, smoothies etc. This week was these simple egg muffin cups. They aren't anything new and you've all seen them floating around, but they are so addicting and kind of fun to make! Also, prep time is so minimal and you are set for the week with breakfast or a healthy protein filled snack. Each muffin cup can be filled with different ingredients and spices too so you won't be bored each morning when you grab one on your way out the door.

All you have to do is crack how many ever eggs in a bowl (egg whites work too) fill the bowl with your favorite veggies (meat if you're feeling that), any spices you want, grease a muffin tin with coconut oil and pop them in the oven for about 20 minutes. Done. How easy is that? 

Here is the basic recipe: 

Ingredients: 
(8 eggs filling 1/2 cup gave me 7 muffins)* it will depend on how you fill the muffins and how much filling you have (ie. veggies/meats etc)

8 organic eggs
2 handfuls chopped spinach
1 cup chopped zucchini
2 tbsp. diced onion
1/4 cup chopped basil leaves
1/4 cup chopped cherry tomatoes
few dashes of sea salt
few dashes of black pepper
dash of turmeric
2. tbsp. nutritional yeast
Coconut oil or spray for the muffin tins
 

Directions:

1. Pre-heat the oven to 350 degrees and generously spray your muffin tin with desired cooking spray. Set aside

2. Crack the eggs into a large mix bowl and mix. 

Side note here: You can either, quickly cook the zucchini and the onions over the stove top on medium heat in a sauce pan before placing them in the egg mixture or add them raw. They will cook a bit in the oven, personal preference. I didn't the first time and they were tender. IF you are adding meat (sausage, bacon etc) to the egg muffins, you will need to cook before!! 

3. Add the veggies and the spices to the egg mixture and mix until well incorporated. 

4. Distribute evenly into the muffin tins and bake for 20-25 minutes at 350 degrees. 

Let them cool before removing. Store them in the fridge and to re-heat place under the broiler for a few minutes or heat the oven to 400 degrees and place them in the oven for a few minutes until warm. 

I like to serve them with avocado, salsa or on top of toast.

Ideas!!!

Sweet potato apple chicken sausage egg muffins (sweet potatoes, apple chicken sausage, onions, eggs, peppers, spices)

Pizza egg muffins: cherry tomatoes, basil leaves, cheese of choice, spinach, sea salt, pepper, eggs.

Kale & Chive: kale leaves, ham, chives, cheese of choice, onions, red peppers, pepper, sea salt, eggs.

Traditional: bacon, cheese of choice, sea salt, pepper, eggs, onions, spinach.  

Enjoy xx


 

Broiled [juicy] Turkey Burgers

If you follow me on Instagram you are well aware that for the past 4 years I have stuck to a plant based diet. If you have read my “about me” page you also know that I have too many GI issues to count, food intolerances, and tried just about every lifestyle change to try and make my life a little bit more bearable each day. So you are probably wondering why I am posting, making, and eating turkey burgers. Let me explain.

For the last few months my symptoms were rapidly becoming worse- the migraines were back full force, the constant abdominal pain was at an all time high, the distention of the stomach made me feel and look as if I was carry a set of triplets (sorry but true!), my usual go-to plant based foods that once brought me comfort were making me sick, and I began to develop more bacterial intestinal infections. I could go on and on but I’ll save you the time and mental visions. Every food I ate caused me tremendous pain resulting in opting for more and more medication to relieve the problems.  I couldn’t seem to find the true source of the issue. I was eating very healthy- raw foods, raw desserts, smoothies, salads, natural sugars, etc. Being fed up with what was happening to my body and feeling that there would be no light at the end of the tunnel, I started to keep a food journal- not tracking the calories, but tracking the amount of fiber, fat, and sugar content that I was eating. From this I learned that I was consuming over 150 grams of sugar a day….yes you read that right.  [We are only supposed to be having a max of 30 grams of sugar.]

It turns out all those smoothies I was consuming each day (sometimes 3 or more in a day) contained over 20 grams of sugar EACH, the raw desserts made with dates / maple syrup had over 30 grams of sugar in each serving. Those salads I had? The salad dressings had more added sugar than a piece of chocolate cake. I am honestly surprised I didn’t give collapse in a sugar coma from all the “healthy” foods that I was consuming. This was a huge wake up call and I was surprised I didn’t realize this before since sugar has always been my enemy. Someone who suffers from small intestinal bacterial overgrowth, sugar is the last thing I need in my body as it only causes the overgrowth to grow. I needed to clean up my diet and make major changes in order to get my health back on track.  Eliminating added sugar was the first step to heal my stomach- things like smoothies with dates, raw desserts, honey, and any added sugars had to be kicked to the curb- not forever, but eventually in moderation.

I started to incorporate lean meats (organic vegetarian fed turkey, chicken + they contain no sugar) back into my diet, pairing the meats with low sugar veggies. I immediately noticed a huge difference and was extremely surprised how well my body reacted to this immediate change. I managed to cut down the sugar content to 15-30 grams a day, which is a lot considering I would normally have 30 grams before breakfast was over.  You’re probably saying, well why did you have to eat meat? My body was also craving meat and more protein.  I knew that was a sign and I always listen to what my body needs because it was obviously sending me warning signals letting me know something was wrong. Before I switched to a plant based diet I ate meat all the time, but a few years ago it was no longer serving my body in the right way.  Now it is. As my name states, I am all about striving for balance, listening to what my body needs at certain times, and following my intuition when it comes to food choices as they are often signals of what you truly need. Hopefully you all will continue to follow me on this journey and I apologize in advance to anyone that crosses me while I am eliminating added sugars from my diet- the addiction and the struggle is real!! 

Ok, enough out of me, on to the turkey burger recipe right? This past weekend I was craving a juicy turkey burger, maybe because I was binge watching football on television or because I was preparing turkey meatballs for the week, but whatever the reason was, I often find can be just as good as a beef burger depending on how they are prepared.  Turkey burgers are a great way to switch things up and it is also much leaner than red meat, containing a lot less of the bad fat- saturated.  

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The problem that I often find with turkey burgers whether I prepare them myself or order them at a restaurant is that they can become easily dry and bland in their taste.  Who wants that?! With this recipe, I think I may have found a way to enjoy a nice juicy turkey burger full of flavor without a grill! Instead of placing the turkey burgers on the stovetop, frying them in an unnecessary amount of oil and having them crumble or stick to the pan within minutes, I decided to broil these burgers in the oven!

The patties came out nice and juicy until the last bite! They were light and didn’t have that dense / rubbery texture that can often happen if they are cooked for too long.  For these patties I stuck to the basic ingredients that most of you probably have on hand in your kitchen.  You can easily switch up the flavors catering it to what you are craving at the moment!

Ingredients:
[Makes 3; depending on size]
[Total time: 30- 40 minutes]

¾ - 1 lbs. organic white meat (93%) ground turkey*
2 gloves garlic, minced
1/3 cup or 2 tablespoons chopped yellow/sweet onion (or 3 tsp. onion powder)
½ - 1 cup chopped parsley
Sea salt + pepper to taste
2 tablespoons of kite hill ricotta dairy free cheese (optional)*

*If you want a little more fat in the burger, use a mixture of white and dark meat.
*The kite hill ricotta cheese is completely optional.  I love this brand of dairy free cheeses and found that it made the turkey burgers juicer but you could also substitute with a different cheese such as regular ricotta or Parmesan cheese. You could also use 1 egg or 1 egg white. I haven’t tested it that way, but I am sure that it would work just the same.

Feel free to adjust the ingredients as well with any of your favorite spices and herbs! Ground mustard seeds, oregano, thyme, or a little cayenne pepper would work great!

Directions:

Mix the ingredients thoroughly with hands in a large bowl.

Shape into 3 patties. It is important to shape them into the same size with the same thickness to ensure even cooking. Try to aim for a thickness of ¾ inches.

TWO options:

1.     Bake them in the oven on a baking sheet (lightly drizzled with olive oil) on 400 degrees for 20 to 25 minutes.  Flip the burgers after 12 minutes.  You will be able to tell that they are done when you can start to hear them sizzle! The burgers will also puff up a little bit and when you pat them down with a spatula, be careful because you will loose a bit of the juice.

OR: (My preference = extra juicy)

2.     Place the patties on a baking sheet with a little bit of olive oil.

Move the rack either 3 or 6 inches from the broiler. Turn the broiler on high and allow it to heat for a few minutes.  Place the baking sheet in the oven and broil the burgers for 5-7 minutes on each side. The burgers should be slightly brown and a little crisper on the outer edges of the patties.

You will be able to tell that the burgers are finished (both methods) when the juices run clear and the interior of the burger is not pink in color! The internal temperature of the burger will also read 165 degrees F.

I served the turkey burgers with my homemade roasted walnut garlic pesto sauce in one of my favorite sprouted whole grain tortillas from Food For Life Baking Company. You could also use a lettuce wrap with avocados, tomatoes, sautéed onions- the options are endless!