Breakfast Made Easy!

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Many people skip breakfast either because they are in a rush or they simply don’t like to eat in the morning. But skipping this important meal can throw off your blood sugar levels for the rest of the day, causing mood swings.  Eating breakfast can improve mood, memory and energy throughout the day. Eating breakfast means “breaking” the fast.  Eating after a good night’s sleep normalizes glucose levels and enhances metabolism that helps to regulate appetite for the day.  Missing this meal increases the temptation to binge on junk food the rest of the day.

Hopefully I’ve convinced you to start eating breakfast. So what about those of you that are limited on time? I have a solution for you. The recipe I’m about to share with you is packed full of protein, fiber and flavor. The even better thing about these is that you can make them once week and then just grab one out of the fridge as you need them. It’s really simple….and delicious.

You can modify this recipe with any vegetable you like. Tip: Make these on the weekend so you have breakfast for the rest of the week.

Egg Muffins

Makes 10 “muffins”

You’ll need a muffin pan lightly sprayed with grape seed oil


1 red, yellow or orange bell pepper, diced

1 large Portobello mushroom, diced

2 – 3 handfuls of fresh spinach

1 small onion, diced

1 cup grated fresh parmesan cheese

8 whole eggs

½ cup of cooked and crumbled turkey, lean ground beef, or lean ham

Salt and Pepper

Cayenne pepper (optional)

Grape seed oil

Preheat oven to 350 degrees. Heat the oil over medium heat and sauté the mushrooms, spinach, onion, and pepper for about 5 minutes. Season with salt, pepper and cayenne to taste. Spoon in the sautéed vegetable to individual muffin slots.

Cook the meat of choice and divide equally between muffin slots.

In a separate bowl, whisk together the eggs and season with salt, pepper, and more cayenne pepper if you like it spicy. Pour mixture into each muffin slot and mix in with the vegetables. Evenly sprinkle the top with the parmesan cheese. Bake for 14-16 minutes until the eggs are completely set. Give or take 2 minutes depending on the size of your muffin molds. Serve warm or cold. Top with salsa and/or avocado if you are sitting down to eat. If you have to eat on the run, take this “muffin” with you and eat cold.



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