How to bring more benefit to breakfast

We’re in the fourth week of National Nutrition Month, and this Friday Olivia Clark, clinical dietitian, is here to talk about getting the day off to a smart start with a nutritious, delicious breakfast. Here she discusses why it’s so beneficial to rise ‘n dine and dishes on a great recipe for putting the concept into practice, Healthy Egg Muffin Cups.

Tired of hearing that breakfast is the most important meal of the day? Well, it’s true! Breakfast allows you to fuel your body after fasting through the night, and allows you to get energized for the busy day ahead. Numerous studies have shown that consuming a nutritious breakfast can lead to better weight loss for adults and increased concentration in children. Those are pretty impressive results!

Though mornings can be busy, planning ahead can help insure you have a nutritious breakfast, even if it is on the go. Be sure to focus on protein. Not only is protein an essential part of your diet, but it helps keep you fuller longer. Simply adding peanut butter to toast or a banana, or having a hardboiled egg can easily add 6-7 grams of protein to your meal.

On the go? Try whipping up a quick and delicious smoothie. They’re a great way to incorporate vitamin- and mineral-packed fruits and vegetables and using Greek yogurt as a base ingredient delivers protein as well. These egg cups are a versatile option for taking your protein on the road, and for an added bonus, they are completely customizable. Make a batch on Sunday and have them on hand all week long.

 

Healthy Egg Muffin Cups

1 tablespoon olive oil
1 cup red pepper measured after chopping
1 cup green pepper measured after chopping
1 cup yellow onion measured after chopping
2 cups baby spinach – roughly chopped measured/packed before chopping
1 cup mushrooms measured before chopping
2 cloves garlic minced
Salt, to taste
4 whole eggs
4 egg whites
Hot sauce (optional)

1. Preheat oven to 350 degrees. Grease a standard nonstick 12-slot muffin pan with cooking spray and set aside.
2. Heat a large nonstick skillet over medium heat. Once hot, add in oil, red pepper, green pepper and onion. Sauté 5-7 minutes, or until peppers are tender. Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic. Season with salt and remove from heat.
3. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together. Stir in cooked veggies. Pour the egg/veggie mixture evenly into the prepared muffin pan. Bake for 15-20 minutes, or until the tops are warm to the touch and eggs are cooked. Cool slightly and enjoy!

Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm.

Adapted from a recipe featured on the blog, show me the yummy.
 

Other options to enhance your eggs.
Tasty combinations include spinach, feta and sundried tomato; basil, tomato and mozzarella; ham and jalapenos; and turkey bacon and kale. Find the recipe that appeals to your personal preference!
 

Watch the demonstration.

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