Usually when we think of protein power for breakfast it’s in smoothie form. Now I’m not anti smoothie, in fact I enjoy them myself from time to time, but protein power for me means eggs. Eggs are a complete protein meaning they have all the essential amino acids our bodies use as building blocks that we must obtain from our foods. Essential means our bodies cannot produce them. They are also rich in a plethora of vital nutrients including saturated fat (yes that’s right!) good for many things including structural stability of our cells, Omega 3 fat DHA for brain & nervous system health, zinc which helps balance blood sugar, selenium protects cells from free radical damage, choline promotes cell membrane function, Vitamin B2 supports cell energy production, and B12 which supports the formation of red blood cells. But wait what about cholesterol?! The cholesterol theory came into being during the 1960’s by Ancel Keys who promoted the diet-heart hypothesis. He put forth information that claimed high cholesterol was a precursor to heart disease. So ensues the 50 year low fat craze where instead of becoming healthier, which the diet-heart hypothesis claimed, we have become sicker and sicker. The science just does not add up. Cholesterol from REAL foods does not have a significant impact on total cholesterol. For more information on cholesterol and health check out http://www.cholesterol-and-health.com/cholesterol-blog.html to learn more about Dr. Chris Masterjohn’s research into the demonization of cholesterol.
So where am I going with all of this? Well a recipe of course! Here is my protein power egg muffin recipe to get you going!
- 12 eggs, pastured are best
- 1 green onion, chopped
- 1 cup tightly packed fresh spinach, chopped
- 1 cup chopped mushrooms (any you like)
- 4 strips bacon, cooked and chopped
- Preheat oven to 350. Butter a 12 cup muffin tin (or any oil you choose)
- Saute veggies 3-5 minutes not letting them become too soft. They will finish cooking in the oven.
- Whisk eggs until fully combined.
- Add bacon to veggies and scoop a spoonful into each greased muffin tin.
- Pour beaten eggs into each tin filling almost to the top.
- Bake for 25 minutes or until the eggs are set.
- Let sit for 5 minutes then run a knife around each muffin to release.
- Substitute any veggies or herbs here! You could also use ground sausage or no meat. These will keep in the fridge for a week and in the freezer for a month. To heat, microwave for 1 minute or use a stove top steamer basket for 2-3 minutes or until warmed through. Enjoy making your own creations!