With time limitations, Breakfast in my house always needs to be quick and easy.
Here is one of my quick and easy breakfast recipes to share with you. Let them bake as you get ready for work. Or if you just don’t feel like making a big fussy breakfast.
For 1 person, 2 eggs makes 3 muffins. Hey, that’s not bad!
Simply double the recipe to make 6 muffins to share.
WEIGHT LOSS & HEALTHY DIET TIP:
For 1 person, 3 muffins will give you a good amount of protein, and low in Carbohydrates. Grab a fruit to bring your calories up to 284. An example would be an apple, or a banana, or 1 cup of fruit.
Recommendation to my clients, is to have no more than 4-6 organic eggs per week. A good rule of thumb is 1-2 eggs every other day. Eggs to bake or make recipes with is quite different, and does not count towards your weekly amount.
TOP 3 REASONS TO EAT EGGS:
- Eggs are pretty much a perfect food. Full of almost every nutrients and micronutrients to help the body’s bones, skin, brain, and immune health. Containing a good amount of Vitamin D, Omega 3, DHA, Vitamin B’s, and vitamin E. DHA is important for brain cognition, cardio vascular function, and vision.
- Contrarily to common belief, eggs will not necessarily give you high cholesterol. Unless you have a genetic disorder, diagnosed with high cholesterol, or a fatty liver. By eating healthy sources of cholesterol, you actually take the burden off of the liver. The liver produces large amounts of cholesterol everyday. When you consume dietary cholesterol, your liver simply produces less cholesterol to even it out.
- Choline from egg yolk is an essential nutrient for your brain and liver. It may reduce cholesterol, control mood swings, and protect the liver from damage due to alcohol. 1 egg contains 115gm of choline. Although the liver can produce small amounts of choline, choline needs to be obtained through the diet to avoid deficiencies.
Before trying any type of restrictive diet, work with a Health Professional Nutritionist to ensure that you are getting adequate nutrients. Avoiding any unnecessary reduction in your quality of life.
If you need support, please set up a nutrition consultation appointment with me. This is a great way to discuss your health goals, and to ask more about the programs details. Click here to set up your 1-FREE 15-Minute Phone Consultation.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893749/
- Many vegetables, fruits, whole grains, and dairy products contain choline. Includes a variety of protein foods such as lean meats, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products. Fish, beef, poultry, eggs, and some beans and nuts are rich sources of choline.
- Data from a single large observational study support a link between choline deficiency and risk of NAFLD (Non-alcoholic Fatty Liver Disease)
Baked Scrambled Egg Muffins Dairy Free
An easy to make for that on the go moments, or when you really don't feel like making a huge breakfast.
This recipe is for 1-2 serving as 2 eggs makes 3 muffins. You can always double the recipe to make 6 muffins.
A no fuss recipe ready in 15 minutes.
- Small mixing bowl or measuring cup
- Whisk or fork
- Muffin tray
- Muffin cups
- 2 Eggs Large organic
- 2 tbsps Alternative milk (I used oat milk unsweetened)
- 3 tsp Nutritional Yeast (Gives it that cheese flavour without the added fat)
- 1/8 tsp Paprika powder
- 1/8 tsp Onion powder
- pinch Salt and Pepper
Optional additions:
- 2 Leaves of spinach chopped (Fresh or frozen)
- pinch Red Pepper Flakes for a bit of spice
- 1/2 Spring Onion chopped
- 1-2 Cherry tomatoes diced
- 1 tbsp Bell Pepper any colour diced
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Preheat oven to bake at 400°F
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Add 3 muffin cups to the muffin tin. Place the tin on a small baking tin to make it easier to remove from oven.
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Prepare your vegetables of choice. Set aside.
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Crack open 2 eggs into the small bowl or measuring cup. Add in alternative milk, nutritional yeast, paprika, onion powder, salt and pepper. Whisk well to combine. Add to each muffin cup, only filling it half way. Add in a little of your vegetables to each, Only add enough to fill the cup 3/4 of the way up.
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Bake for 10-12 minutes only. The top should not be running. The eggs will rise to the top of the muffin tray. Remove from the oven, and leave to cool for 2 minutes. The muffins will decrease in size. Now enjoy!
WEIGHT LOSS & HEALTHY DIET TIP:
For 1 person, 3 muffins will give you a good amount of protein, and low in Carbohydrates. Grab a fruit to bring your calories up to 284. An example would be an apple, or a banana, or 1 cup of fruit.
Recommendation to my clients, is to have no more than 4-6 organic eggs per week. A good rule of thumb is 1-2 eggs every other day. Eggs to bake or make recipes with is quite different, and does not count towards your weekly amount.
Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation. It’s always a good idea to check with your doctor to make sure that your symptoms aren’t the result of something more serious.