Ham & Veggie Egg Muffins

I’m on a mission to make good use of all the produce in my refrigerator. Also, I was looking for a twist on my Veggie Egg Muffins. Typically, after a holiday gathering, there is excess food. These egg muffins are simple to make and are a great alternative to cereal in the morning when breakfast is often grab and go. You will either see me eating these egg muffins or with my multi-vitamin in hand – Shakeology.

INGREDIENTS YOU WILL NEED:

  • 10 to 12 eggs
  • 1 cup of cooked ham, cubed (*I used the left over smoked ham from Easter)
  • 1 (10 oz) bag of baby spinach, chopped (*Chop half the bag and use the rest for a salad or another dinner (Wedding Soup – FIXATE) depending on how much spinach you want; only need a couple handfuls, chopped, for the 12 muffins)
  • 5 small to medium mushrooms, finely chopped
  • 1 medium onion, finely chopped
  • 1/4 cup of mild banana peppers, finely chopped
  • Ground pepper and salt (optional) to taste

Tip: You can add cheese to this recipe. If you use cheese, try to keep cheese to about a 1/4 cup per day for balanced eating.

WHAT YOU NEED TO DO:

  1. Heat oven to 375 degrees Fahrenheit
  2. Lightly coat a twelve-cup muffin tray with spray (*sometimes the ham & veggie egg muffins can stick in the tray)
  3. Place eggs in a large bowl and whisk to blend. Season with pepper and salt, if desired.Ham and Veggie Egg Muffins-2
  4. Add ham, spinach, mushrooms, onions, banana peppers; mix wellham and veggie egg muffins, breakfast, eggs, muffinsHam and Veggie Egg Muffins-3
  5. About a 1/4 cup or more in each muffin cupham and veggie egg muffins, eggs, ham, egg muffins, breakfast
  6. Bake for 15-20 minutes or until a tooth pick inserted into center of cups comes out clean. I will place muffin cups on a cooling rack before storing in the refrigerator.Ham and Veggie Egg Muffins-5Ham and Veggie Egg Muffins-7

    Ham and Veggie Egg Muffins-6

    All pictures associated with this blog post are copyrighted by http://www.LLHealthyFit.com

  7. Enjoy!

For the 21 Day Fix, 2 veggie egg muffins would be 1 green container and 1 red container.

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Southern Spiced French Toast w/ Bananas & Walnuts

Yesterday my husband and I noticed that the weather seems to be changing and the trees are beginning to lose their leaves! Summer days sure need to last longer here in Pennsylvania. This morning there was a chill in the air and I decided it felt like the perfect morning to try a new recipe with the pumpkin pie spice I purchased last week.

Southern Spiced French Toast with Bananas and Walnuts Picture

INGREDIENTS YOU WILL NEED:

  • 4 eggs (I use eggs from my parent’s farm.)
  • 1/4 cup milk or unsweetened almond milk
  • 1 tsp pumpkin pie spice
  • 1/2 tsp or more of vanilla extract
  • 4 slices of whole wheat bread or 2 whole English muffins, split apart
  • 1 large banana
  • 1/3 cup walnuts, chopped (You can substitute for another nut of choice such as pecans.)
  • Maple syrup or syrup of choice

WHAT TO DO:

  1. In a shallow bowl, combine eggs, milk, pumpkin pie spice, and vanilla extract. You will want to stir with a fork or whisk.
  2. Add oil to a medium pan and heat over medium heat.
  3. Soak each slice of bread or English muffin half in the egg mixture; approximately 30 seconds each side. It may take slightly longer when using an English muffin. I substituted 2 English muffins (4 pieces when pulled apart) for sliced bread as I did not have any bread in the pantry!
  4. Place each slice of bread or English muffin half in the pan and cook each side for 2 to 3 minutes until golden brown.
  5. Top each with sliced bananas and walnuts. Use syrup sparingly!
  6. There was approximately 3/4 cup of egg mixture left over which I decided to cook the eggs and serve as part of my breakfast.

Here is an example of the Southern Spiced French Toast with Bananas & Walnuts. I used the color coded portion containers, which helps me to keep my nutrition on track! The picture indicates the 21 Day Fix container count. A serving size is 1 slice of bread (1 yellow) so this recipe can feed 3-4 people depending on if the serving size is being followed.

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The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

Veggie Egg Muffins

I am all about a fast, easy, and healthy breakfast for my family! Also, I like recipes that my daughter can help make alongside me. I feel this recipe is a great way to sneak in veggies too. I have prepped this ahead of time and eaten the veggie egg muffins the next day as a quick grab and go. It is a bonus having parents who live close by and have farm fresh eggs available! I try my best not to support factory farms.

Veggie Egg Muffins

INGREDIENTS YOU WILL NEED:

  • 10 to 12 eggs
  • 1 (10 oz) bag of baby spinach, chopped (*you can chop half the bag and use the rest for a salad or another dinner depending on how much spinach you want)
  • 1 medium pepper, finely chopped (*I usually use red, orange, or yellow; your preference)
  • 2 green onions, finely chopped (*you could use a regular onion)
  • Ground pepper and salt (optional) to taste

Tip: You can even add mushrooms and cheese to this recipe. If you use cheese, try to keep cheese to about a 1/4 cup per day for balanced eating.

WHAT YOU NEED TO DO:

  1. Heat oven to 375 degrees Fahrenheit
  2. Lightly coat a twelve-cup muffin tray with spray (*sometimes the veggie egg muffins can stick in the tray)
  3. Place eggs in a large bowl and whisk to blend. Season with pepper and salt, if desired.
  4. Add spinach, peppers, onions; mix well
  5. About a 1/4 cup or more in each muffin cup
  6. Bake for 15-20 minutes or until a tooth pick inserted into center of cups comes out clean.
  7. Enjoy!

For the 21 Day Fix, 2 veggie egg muffins would be 1 green container and 1 red container

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Southwest Breakfast Scramble

I’m not one to sit down and eat breakfast in the morning. Shakeology is my go-to for breakfast on the go! You can often find me making breakfast for dinner in our household especially on the nights where it seems impossible to come up with something to cook. Today was different and I’m very happy I decided to try this recipe from the Country Heat nutrition guide that comes with the Country Heat at home fitness program. The fresh salsa and avocado made breakfast savory and refreshing!

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INGREDIENTS YOU WILL NEED:

  • 4 large eggs
  • 1-2 TBSP almond milk or milk
  • 1/2 tsp chili powder
  • 1/4 tsp ground cumin
  • Salt, dash
  • 2 tsp olive oil
  • 1/2 onion, finely chopped
  • 3-4 small red potatoes, finely chopped
  • 1-2 TBSP water
  • 1/2 cup fresh tomato salsa
  • 2 TBSP cilantro, finely chopped (*optional)
  • 1/2 medium avocado, sliced

WHAT YOU WILL NEED TO DO:

  1. Combine eggs and almond milk in a medium bowl; whisk to blend. Season with chili powder, cumin, and salt.
  2. Heat oil in a nonstick skillet over medium heat.
  3. Add onion and potato; cook for 2 to 3 minutes, stirring frequently.
  4. Add water; cook for 6 to 7 minutes or until onion is translucent and potato is soft.
  5. Add onion/potato mixture to the egg mixture; stir. Once stirred then add mixture to the skillet; cook slowly over medium heat for 4 to 6 minutes or until eggs are done.
  6. Divide mixture evenly between 2 serving plates.
  7. Top with salsa, cilantro, and avocado.
  8. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

21 day fix portion for this recipe is 1 green container, 1 yellow, 1 red, and 1 blue. The color coded containers are available for purchase in my fitness shop.

EGGS – Know What Your Buying

This post is all about EGGS; store bought eggs versus local farm bought eggs. My own personal experience…there is a difference between store and farm fresh eggs laid by HAPPY hens who are allowed to scratch around in the dirt and eat fruit and veggie scraps as part of their diet.

There is a visual difference between the color of the egg yolk. I find that the egg yolk is a more richer color than store bought. Diet of the hens plays a HUGE part in the quality of the egg. Similar to the importance that nutrition plays in our lives!

We should all want to be informed about the different labels on egg cartons from the store. What do they mean?! Are those labels worth the additional money?!

Cage Free: These hens are usually roaming within a building, but not outside. The hens can walk around, flap their wings, and preen their feathers.
Free Range: These hens have access to roam outdoors for part of the day, although it is probably very limited and on dirt or concrete rather than pasture.
Pasture Raised: These hens are kept in moveable chicken coops that are rotated around a field. The hens have access to consume small insects as well as vegetation growing where the coop is located.

Certified Humane: The hens must be cage free, with access to perches, nest boxes, and dust-bathing areas. Outdoor access is not a requirement and debeaking is allowed.
Certified Organic: The hens are fed vegetarian feed, no cages, and no antibiotics. Debeaking and forced molting is allowed. At this time, on large organic chicken farms, access to outdoors may mean nothing more than a small door opening onto a concrete yard.
Omega 3: All eggs contain small amounts of omega 3 fatty acids and these levels in eggs can be raised by supplementing the hens’ diet with things such as fish oil, flax seed, or alfalfa meal (or by simply allowing the hens to forage on pasture/lawn).

To prevent infection, particularly in large flocks, antibiotics are given. I prefer eggs from hens that are not given antibiotics.

As a consumer, I only buy eggs from a local farm (my parent’s-located on Forsythe Road for those of you who live local). I’m lucky to have this as an option! When you buy eggs from a local farm, you have the opportunity to ask questions about how the hens are raised, the living conditions for the hens, and what the hens are fed. Unless noted on the package, the eggs bought from a store are likely coming from large farms where hens are caged (*4-6 birds in a cage where the bottom is the size of a folded piece of newspaper).

  • Other Option(s) to buy eggs near Mars, PA:
    -Stormy Oaks, Freedom Farms

NOTE: Be sure to visit the farms to evaluate based on the above information.

OH! There is not a difference in the taste of brown eggs or white eggs!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

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