Egg Muffins-A Great Way to Start the Day!

Many quick and convenient breakfast items are packed with sugar both natural and added sugar.  Dry cereals, cereal and granola bars and hot cereals just to name a few.  Although this might give us a quick boost of energy it fades fast.

Egg Muffins are a protein packed breakfast that is quick and easy to make and eat.  I go to the gym before work and I am always looking for something I can eat on the road on my way to work however I don't want to add extra "bread" to my meal.  Don't get me wrong I love bread but for the calories it doesn't fill me up or keep me full for very long.  These little egg muffins are easy to eat even on the run.  If I add veggies to the mix I even make them into a better breakfast choice.  I usually will warm one up and toss it in a soup thermos so it is ready to eat after my workout.  I love to eat it with an apple or some grapes.  I hope you enjoy these as much as I do.  They are gluten free and can be made without cheese to be casein free too.

This recipe is only a guideline feel free to mix it up or use leftover vegetables and meat in your filling.  Believe it or not it taste great with leftover chicken or salmon.

Take it One Prep at Time,
Chef Jackie

Egg Muffins

1/2 pound sausage or bacon cooked 2 small potato peeled and grated 1 small onions, diced small 1/2 cup cheddar cheese shredded 12 eggs 1 tsp. garlic powder Celtic salt and pepper to taste

1. Preheat oven to 350 degrees. Smear muffin tin with butter. 2. Divide meat, potatoes, onions and cheese among 12 muffin cups. Beat eggs with garlic, salt and pepper. Divide egg mixture evenly among muffin cups. 3. Bake 15-20 minutes until egg has set and a toothpick inserted in the center comes out clean. Reheat in the microwave or in a steam basket.

College Prep-Breakfast Recipes for People of All Ages

Going away to college is very exciting for most young people.  They focus on meeting new people, taking classes and having new experiences. 

Most young people don't even give a thought to what they will eat or how much it will cost when they are on their own.  It is very easy to gain weight and have poor nutrition in the first few years away from home especially for students lucky enough to have had meals prepared for them when they lived at home and now begin eating convenience and fast foods at school. 

Below are a few breakfasts that can be made very easily, taste great and are affordable.  Although I very seldom use I microwave I know that many college dorms limit what students can use for cooking so I have included some microwave recipes below. Using a microwave and eating REAL food seems to be a better choice than eating packaged and purchase foods.

I hope you enjoy these breakfast foods as much as I do.  Making them in the beginning of the week makes each morning more enjoyable.  I am thee only morning person in my home so having these breakfast ready to go makes our mornings much more peaceful.  Plus they require no directions to prepare.  The less I talk in the morning the better and believe me I am a talker!!!  Peaceful mornings make for better days. I will just talk to everybody at dinner when they are more awake!

Take it one prep at a time,
Chef Jackie

Yogurt Parfait

1 cup Greek yogurt, vanilla 1/2 cup fresh blueberries 1/2 cup fresh strawberries, quartered 2 Tbsp. granola

Layer yogurt, fruit and granola in a bowl or mason jar. Eat immediately.

Servings: 1

 

 Deli containers purchased at Gordon's Food Service are perfect for college food storage.  They are very reasonable, washable and lids and bottoms can be purchased separately.  Bottoms are available in 1 cup, 2 cup and 4 cup portion sizes.  Plastic storage containers from the grocery store work well too. 

Note: Do not heat foods in plastic containers.  Use mason jars or glass to heat food.  Mason jars are very economical and useful.  Food can be prepared, stored and heated in mason jars.  They also make great drinking glasses.  I still use these in my home!

 

Forgotten Oatmeal & Fruit

2/3 cup Greek yogurt vanilla (6 ounce container) 1  1/3 cup oatmeal 1  1/2 tsp. cinnamon 2 Tbsp. slivered almonds, toasted 1/2-1 banana, sliced

In a small bowl combine all ingredients except banana and nuts. 2 Cover and refrigerate overnight.     Serve with sliced banana and nuts on top.

S  Servings: 1

 

My favorite yogurt brand is Fage!!

 

 

Oatmeal: Fruits of the Forest

This recipe is my version of instant oatmeal.  I make a few at the beginning of each week.  It is so easy to heat up in the morning and everyone can add their own toppings!  Plus it is prepared, cooked and eaten in the same dish. Recipe requires soaking oats overnight.

1/2 cups water pinch Celtic sea salt 1/2 cup rolled oats 1 tablespoon dried cherries or raisins (optional) pinch cinnamon 1/2 cup apple sauce 1 Tbsps. walnuts, pecans or almonds toasted, cooled and chopped (optional) Maple syrup (for garnish)

1. In mason jar combine water, salt, cinnamon, cherries and oats. Cover and soak overnight. 2. Stir in oats and cinnamon. 3. In the morning stir in apple sauce. Heat on high in the microwave for 2 minutes. Stir in nuts. 4. Add maple syrup if desired.

Servings: 1



 

Fiesta Toast

2 pieces whole grain toast, sprouted if possible or corn tortillas, sprouted if possible 4 Tbsp. refried black beans 2 Tbsp. salsa 2-4 Tbsp. cheddar, shredded

1. Toast bread. 2. Spread beans onto toast or tortilla. 3. Top with salsa and cheese. 4. Microwave 30 seconds until cheese is melted. 5. Cool slightly and cut into desired size pieces.

Servings: 1-2

 

Scrambled Eggs: Microwave

butter or oil for dish 2 eggs Salt and pepper

1. Smear the inside of a glass dish with butter or oil. 2. Crack eggs into bowl and season with salt and pepper. Whisk with a fork. Microwave one minute and stir with a fork. Cook in 30 second intervals until eggs are cooked.

 Note:  Can also be made in mason jars.

Egg Wraps

2 eggs 2 Tbsp. shredded cheese Celtic Sea salt Fresh cracked pepper 1 6-inch sprouted grain or whole wheat tortillas

1. Smear the inside of a glass dish with butter or oil. 2. Crack eggs into bowl and season with salt and pepper. Whisk with a fork. Microwave one minute and stir with a fork. Cook in 30 second intervals until eggs are cooked. 3. Spread egg mixture on tortilla; sprinkle with cheese and roll up.