Egg Muffin Cup

egg-muffin-cupAncient cultures referred to eggs as the ‘perfect food.’ Eggs carry one of the highest quality sources of protein. Their whites contain adequate amounts of all essential amino acids and are used as the standard against which all protein is measured. Did you know that eggs are also an extremely good source of iodine? An important mineral for a healthy thyroid.

No wonder I love my eggs! I use eggs mainly as my go to meals when (1) I am starving and need a satiating meal, especially after a workout and (2) I am busy and on the go and need a healthy snack. Check out some of my tips on how to use consume these egg muffins and why it is important to eat the WHOLE egg!

Naturally Nora Tips:

  • Eat the WHOLE egg! Nature gave us food in its whole form, so let’s eat it that way. The egg yolk contains a phytonutrient called lutein which is extremely important for eye health. They are also one of the few excellent sources of the B vitamin choline, a key nutrient brain function.
  • Consumption Options: there are a variety of ways to enjoy this muffin.  Make a batch of 12-24, depending on how many people you are feeding.
    • Breakfast: Consume about 2-3 muffins for breakfast with a side of my Sweet Circular Potato Toast
    • Snack: Prep 1-2 muffins in a glass container to go and munch on this for a mid morning or afternoon snack

Egg Muffin Cup
 
Prep time
Cook time
Total time
 
Recipe type: Breakfast, Snack
Serves: 12 muffins
What You Need
  • 2 tbsp coconut oi
  • ½ cup orange pepper (measured after chopping)
  • ½ cup zucchini (measured after chopping)
  • ½ cup yellow onion (measured after chopping)
  • 2 cups baby spinach - roughly chopped (measured/packed before chopping)
  • ½ cup mushrooms (measured before chopping)
  • 2 tbsp nutritional yeast
  • 1 tbsp braggs liquid aminos
  • 6 whole eggs
  • 2 egg whites
  • Salt, to taste
  • GARNISH: Hot sauce, optional for drizzling on top!
What You Do
  1. Preheat oven to 350 degrees F.
  2. Grease a standard 12-slot muffin pan with coconut oil and set aside.
  3. Heat a large non stick skillet over medium heat.
  4. Once hot, add in coconut oil, orange pepper and onion.
  5. Saute 5 minutes, or until peppers are tender.
  6. Add zucchini and and mushrooms and cook for another 1-2 minutes.
  7. Add in spinach and braggs liquid aminos and cook until spinach wilts.
  8. Season with salt and remove from heat.
  9. Crack eggs/egg whites and nutritional yeast into a large 4 cup measuring cup and whisk together.
  10. Stir in cooked veggies.
  11. Pour the egg/veggie mixture evenly into the prepared muffin pan.
  12. Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked.
  13. Cool slightly and serve immediately!
  14. Leftovers can be stored in an airtight container in the fridge for about 4 days.
  15. To reheat, pop them in the oven for 8 minutes at 200F

 

About Nora DeBora

Nora DeBora is one of Toronto's leading Health and Wellness professionals who is certified in holistic nutrition, yoga and personal training. She specializes in digestive wellness and is passionate about educating and empowering her clients to achieve their optimal health goals.

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