Tag: muffins

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Big Batch Breakfast (Part Deux): Healthy Veggie & Cheese Egg Muffins

Breakfast just got a whole lot easier. If you’re on the go as much as I am, it always pays off to spend a little extra time over the weekend to prepare some grab-and-go meals that will keep your full and focused throughout the week no matter what calendar cluster-Fs may arise.

For the past two weeks I’ve been making a big batch of healthy egg muffins on Sunday afternoosn, switching up the vegetables and accoutrements to keep things interesting. Below you’ll find my current favorite, but you can check my Instagram account for a recipe with asparagus, summer corn, and grape tomatoes. You can’t go wrong with either!

Healthy Baked Egg MuffinsBig Batch Breakfast (Part Deux): Healthy Veggie & Cheese Egg Muffins

Makes 12 egg muffins, or 6 servings.

Ingredients:

  • Butter, coconut oil or nonstick cooking spray, to coat pans – or, use silicone baking cups
  • 8 large eggs
  • Splash of milk (can use nut milk if preferred)
  • Generous pinch of sea salt and ground pepper
  • 2 sprigs of fresh thyme, de-stemmed and minced
  • 2 tsp olive oil
  • 2 cups kale, cut into thin ribbons
  • 1/2 cup sweet & spicy cherry peppers
  • 1/2 large red onion, finely chopped
  • 1 clove of garlic, minced
  • 3/4 – 1 cup shredded parmesan

Directions:

  1. Preheat the oven to 350°F.
  2. Crack eggs into a large bowl and whisk with the milk, thyme, salt and pepper.
  3. Grease a 12-cup muffin pan as desired.
  4. Sauté red onion in olive oil for 5 minutes over medium-high heat with a pinch of salt. Add kale, sweet and spicy pepper, and garlic and sauté another 5-7 minutes.
  5. Divide veggie mixture and cheese between each muffin cup, then carefully pour eggs in until muffin tins are almost full – leaving about a 1/4-inch space.
  6. Bake for 20-25 minutes or until a wooden pick inserted in the center of a muffin comes out clean. The egg muffins will look like soufflé when they come out of the oven, but they will sink after a few minutes. Let them cool for a few minutes before using a rubber spatula to carefully remove each muffin.

Notes:

  1. Adapted from Popsugar.
  2. You can consume these immediately or let them cool, then transfer to a resealable plastic bag. They’ll refrigerate well for up to a week or freeze for up to three months.

 

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Dairy-Free Banana Bread Muffins

If you liked my Banana Bran Muffins and Blueberry Banana Muffins, you’ll definitely dig my healthy Banana Bread Muffins. Like both of those recipes, this one is made dairy-free by using banana, vegan butter, rice milk and apple sauce. They are soft, moist and a much healthier alternative to most bakery muffins which can pack a serious caloric punch at an average of 450 calories a pop. My version come in at under half that number.

IMG_4303

Above being waistline-friendly, these muffins feature folate-full garbanzo bean flour, potassium-packed bananas and nature’s own multivitamin, raw honey. Raw honey contains Vitamins B1, B2, B3, B5, B6 and C, as well as minerals like magnesium, potassium, calcium, sodium chlorine, sulphur, and phosphate.

What You’ll Need:

  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1/4 cup garbanzo bean flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/2 cup raw honey
  • 1/4 cup cane sugar
  • 1/2 cup coconut oil or Earth Balance “butter”
  • 2 large eggs
  • 3 very ripe bananas
  • 8 oz unsweetened apple sauce
  • 1/2 cup rice milk (or almond/coconut)
  • 1 tbs vanilla extract
  • Optional: 1/2 cup of any of the following–dark chocolate bits, walnuts, dates

How to Make Them:

  1. Pre-heat oven to 350°F; spray 12-muffin pan with oil or line with fun paper liners
  2. In a bowl, mix together dry ingredients (flours, baking soda and powder, spices and salt)
  3. In a separate, large bowl (or KitchenAid mixer if you have one), vigorously whisk together sugar, honey and vegan butter until smooth. Add eggs and whisk again on high until mixture stiffens. Add in your mashed banana, apple sauce,  rice milk, and vanilla extract.
  4. Slowly fold dry ingredients into wet ingredients.
  5. Once combined, gently mix in optional treats (dark chocolate bits, walnuts, dates)
  6. Evenly distribute batter across muffin pan; bake for 45 min (or until a toothpick comes out clean)
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Blueberry Banana Muffins

If you liked my healthy Banana Bran Muffins, you’re going to love these Blueberry Banana Muffins. Like that recipe, this one is made dairy-free by substituting banana for oil or butter, and almond milk for yogurt or cow’s milk. If you don’t have lactose issues I’d skip the almond milk substitution and use non-fat, plain Greek yogurt for a slight protein boost.

These muffins are easy to make, friendly on your waistline, and yummy to boot. Three of my fabulous lady friends tried them out a few weekends ago and can attest that they’re a mighty tasty alternative to the traditional blueberry muffin which can pack a serious caloric punch at an average of 450 calories a pop. Mine will set you back less than 1/3 of that.

Ingredients:

  • 1 cup whole wheat flour
  • ½ cup all-purpose flour
  • ½ cup almond meal
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ¼ tsp salt
  • ½ cup cane sugar
  • ¼ cup agave or honey
  • 2 large eggs
  • 2 ripe bananas (mashed)
  • ¾ cup unsweetened vanilla almond milk
  • 1 tsp vanilla extract
  • 1 cup frozen wild blueberries

How to Make Them:

  1. Pre-heat oven to 350°F; spray 12-muffin pan with oil or line with fun paper liners
  2. In a bowl, mix together dry ingredients (flours and almond meal, baking soda and powder, and salt)
  3. In a separate, large bowl (or KitchenAid mixer if you have one), vigorously whisk together sugar and eggs. Add in your mashed banana, almond milk, and vanilla extract)
  4. Slowly add dry ingredients to wet ingredients, mixing as you go
  5. Once combined, gently fold blueberries into batter until just combined
  6. Fill each of the muffin pockets 2/3 full; bake for 25-30 minutes until a toothpick comes out clean

Try them out for yourself and let me know what you think!