Recipes

Simple recipes to promote a healthy lifestyle.

Mini Egg Muffins

Mini Egg Muffins

This #FoodieFriday recipe comes to you out of the book, Paleo Lunches and Breakfasts On The Go, by Diana Rodgers. Here’s a link to a review of her book. I have the Kindle version and think it is a great value for many of the creative yet simple and easy recipes.

How many times have you had instant oatmeal, grabbed some Mickey D’s breakfast, or flat out skipped breakfast all together on a work morning? In our go-go-go lifestyles and the easy access to garbage but quick and satisfying food options, it’s hard to stay on a healthy track.

This is a go-to breakfast concoction which has been a staple in my household for a while because it’s a timely way to consume a decent breakfast when scrambling to get ready for work in the morning – make ‘em on Sunday and pop ‘em in the nuke the following mornings.

These little dudes are packed with essential nutrients and will keep you satiated until lunch, unlike packaged flour and sugar laden “breakfast foods” that have you reaching for a snack by the time you get into the office.

It’s a topic for another time, but DO NOT be afraid of fat a dietary cholesterol. The mainstream belief that dietary fat makes you fat and clogs your arteries causing heart disease is over-simplified “science” and unfounded. Animal and vegetable fat from quality and truly natural sources is actually good for you. The egg (with the yolk) is one of the most nutrient-dense foods out there, containing an essential vitamin, choline, which is not abundantly found many foods and is typically deficient in our society.

The basic recipe below can be modified in a multitude of ways to meet your body and palate’s needs. Enjoy!

INGREDIENTS
  • 2 tbsp of fat from bacon, butter or coconut oil
  • 1/4 of a large onion, minced
  • 1 cup of finely diced spinach, kale and/or swiss chard (greens)
  • 8 eggs (optimally, organic/free-range/cage-free)
  • 1/4 cup coconut milk or heavy cream
  • 2 tbsp coconut flour
  • 1 lemon, grated rind and juice (optional)
  • 5 slices of bacon, diced
  • 1/2 tsp pepper
  • 1/8 tsp cayenne pepper
      (any other seasonings of your choice to taste)

INSTUCTIONS
  • Preheat the oven to 350°F and grease a muffin tin with about 1 tbsp of coconut oil/bacon fat/butter.
  • In a skillet over medium heat, warm the rest of the oil/fat/butter and saute’ onion until soft, then add “greens” and cook for about 2 minutes.
  • Remove skillet from heat.
  • In a large bowl, mix eggs, coconut milk/cream and coconut flour and then add the rest of the ingredients to the bowl, continuing to mix.
  • Pour the egg batter in to the muffin tin then bake for 15 to 18 minutes or until centers look set.
  • Remove from the oven and let cool. Store in the refrigerator.