Have I told you I love eggs yet? I pretty much enjoy them in any shape or form. They are an excellent source of protein and one of the most bio-available foods out there. Please do not be afraid of the yolks, that's where all of the nutrients are. It upsets me when someone tells me they had egg whites for breakfast. There has never been any evidence that cholesterol-rich egg yolks contribute to heart disease.
Egg yolks contain more vitamins and larger quantities of those vitamins than egg whites. They are one of only a few foods in which vitamin D is naturally found. They contain minerals include calcium, magnesium, iron, potassium, sodium and selenium. Carotenoids in egg yolk (particularly lutein and zeaxanthin) promote eye health. The vitamins, minerals and other nutrients found within them also help promote heart and cardiovascular health. The moderate consumption of egg yolks does not show a direct connection to heart disease, but nutrients in the yolk, such as choline, help to regulate cardiovascular function. So quit tossing out the yolks!
Recipe: Egg Muffins
- 7 eggs
- 1 tbsp refined coconut oil
- 1/4 cup onion, diced
- 1/2 cup red bell pepper, diced
- 1/4 cup jalapeno, chopped (remove seeds unless you want it spicy)
- 1/2 cup roasted green chilis, drained (505 is my favorite)
- 1 garlic clove, chopped
- 1/4 cup non-dairy milk
- 1/2 - 3/4 tsp cumin
- 1/2 cup shredded cheese (optional if you tolerate dairy. Make sure it is cheese from grass-fed cows!)
- salt and pepper to taste
- In a medium skillet, saute the onion, pepper, jalapeno and garlic in the oil
- In a large mixing bowl, whisk the eggs with the milk
- Add the chilis, cumin and salt and pepper to the eggs and mix well
- Once the onions have turned translucent, add the mixture to the eggs and stir well
- Coat or spray a muffin tin with coconut oil really well. Make sure all of the sides get coated. I learned the hard way.
- Fill the tins about 3/4 full and bake at 375 for 15-20 minutes. Makes 12-15 muffins
- The muffins will blow up and then deflate once they are removed from the heat
The chili's could be replaced with chunky salsa or pico. You may need to add more spice. You could also add shredded chicken or other meat of choice.
These are a great high protein meal or snack and are great as leftovers. This recipe can be altered into any kind of egg muffin that you desire. I also like doing a combination of leeks, garlic, yellow squash, spinach, sage chicken sausages (Applegate Farms) and dried oregano. Let us know what combination you come up with!