Eggs are incredibly versatile. But they are also one of the most perfect foods that you can eat. Which makes these Italian egg muffin recipe ideal for a breakfast or lunch on the go. Let’s face it, we are all busy. So having options like these muffins makes the 9 to 5 a little easier to deal with.
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Forget what you have previously heard about eggs being bad for you. Talk about misinformation! Eggs have such an amazing nutrient profile including a protein, fat, vitamins and minerals. All of the nutrients required to make a baby chicken is contained in the egg yolk. That’s a lot of nutrition in such a small package.
There are approximately 21 amino acids that the body uses to produce proteins. Eggs not only contain all of them, but they are all in the correct ratios. This included the 9 essential amino acids which the body requires but cannot produce. It is essential that these amino acids be obtained through diet. Score 1 for eggs.
The Goods On The Fat Content Of Eggs
Here we are again talking about fat. By now I’m sure you know how important this macro nutrient is for you and your health. Missed my previous blogs on this topic? Check this out here.
Your body cannot function without fat. Ladies! Remember those horrible low fat diets where your food tasted like cardboard and you felt hungry all the time? That’s because fat keeps you feeling full and satisfied AND it is essential for a pile of biological processes at the same time.
Cholesterol is often given a bad name and for too long eggs were off limits because people feared high cholesterol levels. We are now learning that the cholesterol profile of a food does not necessarily translate into heart and artery damage. All of your hormones are made directly from cholesterol. Our bodies require it for health and eggs are full of it. Score 2 for eggs.
Packed with Vitamins and Minerals
Eggs are an amazing source of vitamins and minerals. Given their relatively small size and overall caloric value, eggs offer a larger amount of nutrition than expected. They are high in all B vitamins, selenium (an antioxidant), vitamin D and vitamin A. Also worthy of noting here is the amount of choline contained in a wee egg. Choline helps the body to use fats and aids in decongestant of the liver and kidneys. Score 3 for eggs!
With all the goodness eggs have to offer, you can try this Italian egg muffin recipe without worry!
Italian Egg Muffin Recipe
A quick and easy breakfast or lunch on the go, these egg muffins are packed with protein and fit in the palm of your hand!
- 12 pasture raised eggs
- 2 + 2 tbsp coconut oil
- 1 red pepper, chopped
- 5 green onions, finely chopped
- 6 collard leaves, finely chopped
- 6 button mushrooms, chopped
- 1/4 cup fresh basil, chopped
- 1 tsp sea salt
- 1/2 tsp black pepper
- Preheat oven to 350F.
- In a medium bowl add the eggs, sea salt and basil and whisk all ingredient until well combined. Set aside.
- In a medium skillet melt the coconut oil and cook the green onion, collard, mushroom and red pepper. Cook for 4-5 minutes or until the mixture begins to soften. The cooking process will continue in the oven so it doesn’t need to be fully cooked.
- Grease a medium size muffin tray with a paper towel and 2 tbsp of coconut oil.
- Scoop the vegetable mixture into the bottom of each muffin tin.
- Using a ladle pour the egg mixture over top the vegetable mixture.
- Place the muffin tray in the oven for 20 minutes or until cooked through.
- Serve and enjoy! Can be kept in the fridge for up to a week.