Breakfast egg muffins

My family love eating eggs and we routinely eat eggs every other morning. Starting the day with protein means sustained energy and less of mid morning energy crash for myself and kids and having it whipped up in a fun way makes it even better! (Appealing for fussy eaters)

This is a very easy recipe put together in minutes, I have just replicated the plantain muffins I made earlier ( plantain muffins)

https://healthfulnonye.com/2019/02/12/breakfast-plantain-egg-muffins/ but this time , I used potatoes and fresh thyme for a festive touch and it was totally scrumptious!

Ingredients

This breakfast egg muffin is a lovely combination of protein and carbohydrate, with a good dose of at least 3 servings of vegetables i.e. eggs, grated baby potatoes, mixed bell peppers, onion, garlic, sausages, chilli and fresh thyme. I didn’t add extra salt because of the sausages (already contains salt) but feel free to add if you’d like, It is however best to not add extra salt when using ingredients with added salt.

I used Bertolli butter in this recipe for a nice buttery feel, it is said to be as good as olive oil which is a better source of fat. I personally love it because of the ingredient composition.

You can enjoy it with diced fresh vegetables of choice or on it’s own, The kids enjoy it with a mug of beverage or just grab and go on busy mornings.

ANY TIPS TO MAKEA BETTER EGG MUFFIN?

  1. Greasing the muffin pan very well makes it super easy to pop out nicely, I used paper muffins in previous recipe and found that it sticks to the paper and the kids struggled with that (takes away the joy!) So generously greasing the pan or using silicone cases is a better alternative.
  2. Buying pre shredded vegetables saves kitchen time, especially if you are prepping fresh in the morning.
  3. You can prepare ahead and store in the fridge ready for the morning and reheat for not more than 30secs for each egg muffin. They can also be frozen for up to months
  4. When using other vegetables be sure to squeeze all water
  5. You can reduce the calories by using more egg whites than whole e.g. 4:3 ratio

CAN I CUSTOMISE MY EGG MUFFINS?

Egg muffins are so versatile and easy to switch up a notch, I like to add a carbohydrate and a fat source for a complete balanced diet. Sneaking in some veggies is a sure way to hit your at least 5 a day servings of vegetables. You can mix and match to create a flavour burst. here are some of my favourites

  • Protein: Sausages, minced beef, ham, cheese, ground chicken ( if using ground beef or chicken brown first and cook with vegetables before mixing with eggs)
  • Carbohydrate: Plantains, sweet potatoes, Irish potato, mushrooms, spinach, kale, pumpkin leaves, onions, cauliflower, broccoli, artichokes, mixed bell peppers, parsnips
  • Fat: Olive oil, cheese, butter (Bertolli)
  • Seasoning: Garlic, fresh thyme, basil, chives, black or white pepper, onion powder, Himalayan salt , chilli powder or scotch bonnet . I like to keep my flavours mild because of the kids, but feel free to adapt to your taste buds.

HOW TO MAKE;

A quick grab and go breakfast ideal for busy mornings loaded with protein and 3 of your at least 5 a day servings of vegetables!

  • Prep time 5minutes
  • Cook time 15mins
  • Total time 20mins

Ingredients

  1. 10 baby potatoes (peeled and grated)
  2. 3 Frankfurt sausages chopped
  3. 1 medium onion chopped
  4. 1/2 mixed bell peppers chopped
  5. 1.5 tablespoon butter (Bertolli)
  6. 6 free range eggs
  7. 3 sprigs of fresh thyme
  8. Pinch of chilli pepper (optional)
  9. 100g Grated Cheddar cheese
  10. 2 cloves garlic

Method

  1. Pre heat oven to 170 degrees, the grease  muffin tray  with butter or cooking spray and set aside. Alternatively use silicone cases.
  2. Add  the butter in a pan on low heat
  3. Sauté  onion and garlic until  fragrant, then add  the sausages  and cook for a further 2mins
  4. Add the peppers and potatoes, season with thyme and chilli and allow to simmer for 5mins or until potato is softened.  set-aside and allow to cool
  5. Crack  and whisk up the eggs in a clean bowl,  add a bit of cheese then mix the cooked vegetables with the eggs, Scoop into muffin tray or cases, then top with remaining cheese and bake in pre-heated oven at 170 for 5mins or until a wooden stick inserted comes out dry. Click the link below for a printable version of this recipe. https://sites.google.com/site/healthfulnonyecom/breakfast-egg-muffins

Hope you enjoy it as much as we do!

Thanks for stopping by!

Sweet potato omelette

One of the things I have learnt on my healthy eating journey is to try and meet everyone half way. Some people can’t eat certain food types either because of health problems or simply personal preferences. My husband and kids fall in the later category… Taste! Who else can relate?

Healthy eating is a lot easier and sustainable when it is one person( you just always work around your routine) but can be a bit overwhelming when you try to drag others along. A timelesss tip to carry everyone along with less fuss is to come to a healthy compromise so everyone is happy. So, I have had to do a lot of adventurous things in the kitchen to keep everyone happy! and one of them is this breakfast skillet. I love onions and would literally throw it in every dish. but, child number 2 and 3 would not eat onions especially if it is visible. how to solve this problem so everyone is happy is, we simply blend everything up.( a win win)

How did we come up with this sweet potato omelette?

As a mom of three with fairly good appetite I have learnt to improvise with what I have at hand, rather than always pop down to the grocer when what they want is not available.( because it never ends! trust me )

This has helped in saving us money and has cut down on the amount of what gets trashed. So this is another helpful tip. just before you think of heading out to the grocer, check that you’ve exhausted all your options, to be honest it will surprise you what you will find or are able to put together .( just like this breakfast skillet)

So this morning it was bread and eggs, unfortunately ran out of bread, but found 3 not so happy sweet potatoes left.. boom came the Idea. So I cut up the sweet potatoes, steamed it,(5mins) blended along side other vegetables with a bit of ground garlic and white pepper for a spicy kick.

Sweet potatoes in a steamer

I chose to cook it in our favourite pancake skillet to simulate pancakes! or pizza! something they can relate with. when you are introducing something for the first time whether for adults or kids , you want to not only keep it simple but also bring it closer to what they are used to either taste wise or just the sight.( this works trust me)

I also cooked some in a muffin tray to simulate ” healthy muffins”( as they call it)

Child number 1 suggested we decorate our new creation with some of their favourite things avocado, bacon bits, cherry tomatoes and I added chives and parsley for added flavour. The outcome was incredibly delicious and satisfying. I got 3 thumbs up meaning this recipe is a keeper( on a repeat list)

Choice of cooking method

Always opt for cooking methods that will preserve the nutritional content of the food. and steaming is one of them, this will depend largely on the type of food. for example sweet potato is high in beta carotene which can easily be lost if cooked under high temperature,( according to studies) So steaming on medium to low heat is recommended to ensure all yhe nutrients are intact.

Why is this skillet a healthy breakfast or supper option?

This omelette contains the recommended portion of “at least” 5 a day servings of vegetables. So having it for breakfast means the box is ticked for the day by the time you get to the end of the day you probably would have hit your recomnended daily portions of fruits or even extra vegetables( the more the better). Again as a dinner option it will serve the same purpose plus an added advantage of having a light dinner( if you are anything like me)

Again, eggs are excellent source of protein and protein is not easily digested, So your body is not flooded with more glucose than you can cope with and this means your blood sugar is steady and you are feeling full for longer, no mid morning energy crash. The addition of sweet potatoes turns out to be a great choice too because they are a rich source of fibre which also helps steady blood sugar, cholesterol levels and promotes digestive health. they also contain loads of vitamins and minerals like Iron, calcium, selenium, B and C vitamins

Sweet potatoes are high in antioxidants mainly beta carotene which is converted to vitamin A once eaten. It is also quick to make ,the ladt thing you’d want to do is spending alot of time in the kitchen in the morning or after a long day. So, a combination of all these factors and more makes this skillet a must try.

happy reading, now let’s get to make it!

Ingredients

. Medium sized free range eggs(5)

. Medium sized red onions ,chopped

. Sweet potatoes , peeled, diced and steamed (5mins)

. Red bell pepper ( halved)

. 1/4 tsp white pepper

.1/4 tsp black pepper

. 1/4 ground garlic

. 1.5 tbsp extra virgin olive oil

. cherry tomatoes, bacon bits, avocado, chives amd parsley for garnishing.

Method

  1. In a food processor or blender throw in all the vegetables( sweet potatoes, pepper, onions), spices and eggs( crack one at a time) as shown below

2 . blitz all the ingredients to a smooth paste/ batter and set aside.

3 . place a skillet on the hob, and heat up the olive oil. Then add a cooking spoon of the batter into the skillet and cook as you would a pancake ( flip and cook the other side too) this should take about 3-4mins

I used the lid of a large pan to gently flip the batter over to cook the other side.

Scoop some in a greased muffin tray ,bake at 170 for 10mins ( optional step)

4. Once cooked take off the hob and garnish with your favourite toppings, drizzle extra olive oil and enjoy!

Breakfast plantain-egg muffins

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This recipe for breakfast plantain-egg muffins is a delicious quick grab and go option for busy mornings. They are low calorie muffins with eggs, plantain bacon, diverse vegetables for maximum texture and flavour!

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Eggs are smart breakfast choice because they are not only healthy but so versatile, you can poach them, scramble, fry, and make sauces with them. There are endless possibilities with what you can do with eggs.

Coming from a large family of seven my mum had a regular breakfast routine of Eggs with plantain, PAP with AKARA (maize meal and fried black-eyed bean balls), bread and eggs. a typical African breakfast (Nigerian). The switch between these breakfast options meant that breakfast was always enjoyable and satisfying. So, this usually will keep me going till lunch time. in a nutshell, there’s no room for snacking as you are just so full! who can relate?

 But practically, not many of us have time to whip up any of these breakfast options in the morning, plus the problem of picky eaters to deal with. (if you’ve got kids sure you can relate)

So, having a nice twist to the regular egg and plantain or egg recipes it’s exciting. this combination cooks like a real cake, my 4 years old calls it ” the healthy cupcake” bless!

It’s a cool way of getting the kids to eat more veggies, having said that, some kids are gifted with picking out not so hidden veggies like my 4 years old, while he loves these muffins, he will craftily pick out every piece of pepper or onions in it.

So, if you have one like mine I ‘ll advice to blend all the veggies with the plantain and egg and just bake directly. I like to release the fragrance from vegetables before adding them to baked dishes, so this is completely optional. (personal preference) But in practical, not many of us have time to whip up any of these breakfast options in the morning, plus the problem of picky eaters to deal with. (if you’ve got kids sure you can relate)

so, I thought having a nice twist to the regular egg and plantain or egg recipes will be more exciting. this combination cooks like a real cake, my 4 years old calls it ” the healthy cupcake” bless!

It’s a cool way of getting the kids to eat more veggies, having said that, some kids are gifted with picking out not so hidden veggies like my 4 years old, while he loves these muffins, he will craftily pick out every piece of pepper or onions in it. So, if you have one like mine I ‘ll advice to blend all the veggies with the plantain and egg and just bake directly. I like to release the fragrance from vegetables before adding them to baked dishes, so this is completely optional. (personal preference)

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WHAT WILL YOU BENEFIT FROM THIS PLANTAIN- EGG MUFFINS??

  • Excellent source of protein: Eggs contain all of the essential amino acids, so they provide complete protein. protein helps builds and repair tissues within the body, and it’s needed to make hormones, enzymes and haemoglobin which are all essential for the body to function well. When protein-containing foods are digested, they’re broken down into individual amino acids. Then the body uses the amino acids to rebuild whatever specific protein it needs. Getting a regular daily supply of protein is critical because your body doesn’t store amino acids One hard-boiled egg has 6 grams of protein, which gives men 11 percent of their daily intake, while women get 14 percent. In a large egg, about 43 percent of the protein is found in the yolk. Even though that percentage will vary based on the size of the yolk.
  • You will be full for longer: protein is not easily broken down .it is converted to glucose slowly which means your body is not flooded with more glucose than it can cope with, this keeps your blood sugar level steady and in turn means that your energy level are kept steadier and that mid-morning energy crash can be held off. This is from my first-hand experience with diabetes, monitoring my blood sugar levels before and after each meal gave me a good idea of how certain food types impact our system
  • Excellent source of potassium:
  • plantains are like bananas if you are wondering what they are but are less sugary and starchier, but the good kind of starch (Resistant starch, look it up) potassium helps naturally resolve high blood pressure according to studies. here is a good link for more information
  • .https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
  • Good source of dietary fibre: These are mainly the parts of plant foods your body can’t digest or absorb. Unlike other food types like fats, proteins or carbohydrates which your body breaks down and absorbs fibre isn’t digested by your body. Instead, it passes through your stomach, small intestine and colon and help bulk your stool. so, if you have digestive problems, you’d want to eat more vegetables. they keep you full for longer too this means you are less likely to snack in between meals, this is a good tip for weight management. the fuller you are the less you eat and less extra body fat
  • Convenience: finally this breakfast muffin is a winner in terms of health, satiety and convenience. it is grab and go! make them ahead and fridge in airtight containers as shown below pair with fruit of choice and you’ll be on your way to your at least 5 a day servings of vegetables and fruits.
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shall we get baking?

Difficulty: easy 20mins
INGREDIENTS.

  • 6 eggs
  • 1pack cup mushroom chopped (I used chestnut)
  •  5-6 bacon rashers
  • 1ripe plantain(peeled)
  • 2 onions sliced
  • 1 bird’s eye chilli or scotch bonnet pepper (black pepper can do)
Sliced mushrooms, peppers and onions
1 ripe plantain
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METHOD

  1. Preheat the oven to 375 degrees. grease muffin tray with cooking spray or line with paper liners.
  2. Add the plantain in a blender, and crack in the eggs one at a time and  blend  until smooth, this will take less than a minute,  set aside.
  3. Add the olive oil in a pan, then add onions, and peppers cook till fragrant then lastly add the mushroom and cook for 3mins
  • 4. Allow to cool, transfer the cooked vegetables into the plantain- egg mix
  • 5. Divide the plantain-egg mixture evenly among the muffin cups.
Line a part of the tray with raw bacon.. this is for the egg without plantain recipe. if you don’t have plantain you can simply have your egg and bacon muffin!
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Bake for 15-18 minutes or until the muffins are set.

Fill cups with the mix

Serve immediately or portion out into air tight containers and store In the refrigerator until ready to eat.

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Ta..daa!

breakfast on the go!

 notes: 

You can skip the plantain if you don’t have one, and just go with the eggs as shown in the pictures above, I made part plantain-egg mix and part egg and bacon . So, which ever way you swing you’ll be fine.

Enjoy!!

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Printable version :click on link below


https://sites.google.com/site/healthfulnonyecom/plantain-egg-muffins

please don’t forget to tag me if you make it hashtag hardynonye (Instagram page) hashtag healthfulnonye. Thank you!