Breakfast Muffins
Makes 12
These egg muffins are a very handy way of prepping a healthy breakfast/lunch or snack in advance. Once fully cooled you can store in a container in the fridge for three to four days or freeze for a couple of months. Just defrost over night in your fridge or for a couple of hours on the counter. Warm gently in microwave for around 20 seconds or eat cold. Serve with wholegrain toast, a handful of cherry tomatoes or a green salad.
INGREDIENTS
Coconut oil for greasing the tin/cases
12 large free-range eggs
Seasonings – this is individual and feel free to experiment but at a minimum you will require:
1/2 tsp salt
1 tsp ground pepper
Plus (optional)
1 teaspoon of turmeric or
1 tsp of dried mixed herbs
2-3 fillings – vegetarian or meat/fish as you choose. e.g.:
225g diced onion
225g spinach
225g diced mushrooms
1 chilli, chopped
1 bell pepper, diced
A few cherry tomatoes diced
2 slices of smoked salmon/turkey breast/chicken breast/ham etc. (sliced into thin strips or small pieces)
1 or 2 hot smoked salmon fillets flaked
METHOD
Preheat your oven to 180°C.
Use the coconut oil to grease your muffin tin or the cases. Melt the coconut oil first if you find this easier but I normally find using my hands melts it enough to spread.
Mix together your fillings in a bowl and then evenly divide between the twelve muffin cases.
In a jug, beat the eggs, add the seasonings and mix well.
Pour the egg mixture into the cases that you filled in step 3.
Cook for 18-20 mins checking that when a fork is pricked into the centre of the muffin it comes out clean.
Enjoy warm or once cooled store in an airtight container in the fridge.
HEALTH BENEFITS:
Eggs are a great source of protein and are filling too. Adding salmon or cheese increases this.
Eggs are a good source of many vitamins and minerals especially B vitamins and vitamin D.
Adding a few different veggies increases fibre (good for your gut) and vitamins/antioxidants (good for your immune system)
Adding herbs/spices (dried or fresh) will provide more antioxidants
They make life easier as preparation is done in advance
They are a really tasty way to start the day!