Ham & Chive Egg Muffins

Ham & Chive Egg Muffins

Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fuelled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fibre and flavour to start your day off right. Now is a great time to make these if you are on Christmas holidays or make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

Servings: 12

Here’s what you need

  • 10 eggs
  • 2 Tablespoons coconut cream
  • 1 Tablespoon nutritional yeast
  • sprinkle of sea salt and black pepper
  • 1 cup cooked ham, chopped
  • ¼ cup fresh chives, minced
  • ¼ cup red bell pepper, chopped

Instructions

  1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.
  2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.
  3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis

89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fibre, and 8g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon.

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      Red Bean & Lentil Casserole

      Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

      This fibre-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavour that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

      Servings: 8

      Here’s what you need

      • 1 teaspoon olive oil
      • 1 large onion, peeled and finely chopped
      • 1 teaspoon garlic, peeled and finely chopped
      • 1 red bell pepper, seeded and chopped
      • ½ cup dry sprouted lentils, such as Puy or green
      • 2 ½ cups low-sodium, organic vegetable broth
      • 1 large cooking apple such as Granny Smith, peeled, cored, and chopped
      • 2 teaspoons dried basil
      • ¼ cup white wine
      • 1 (14oz) can chopped tomatoes
      • 1 (15oz) can kidney beans, drained and rinsed
      • ½ cup shaved Parmesan cheese
      • Salt and pepper to taste
      • Grated parmesan cheese (optional)

      Instructions

      1. Preheat the oven to 350ºF. Lightly grease a 9x13 casserole pan with olive oil.
      2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
      3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
      4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
      5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
      6. Serve immediately, or freeze remaining portions in individual servings.

      Nutritional Analysis

      260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fibre, and 18g protein.

      I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

      Talk Soon.

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          Guilt-Free Chocolate Buttons

          Guilt-Free Chocolate Buttons

          Most of the time chocolate treats are filled with refined sugars that will slow your fitness results. Well, today I have a recipe that uses dark chocolate that will make both your sweet tooth and your waistline very happy.

          This treat has endless possibilities in the flavour department. Have fun swapping out the chopped pistachios for shredded coconut, other ground nuts, or crushed freeze dried fruit. Great for stocking fillers!

          Servings: 48

          Here’s what you need

          • 1 (9oz) bag dark chocolate chips
          • 1 Tablespoon coconut oil
          • ½ cup pistachios, finely chopped
          • 48 pecan halves
          • 1 teaspoon coarse sea salt

          Instructions

          1. In a bowl over a suacepan of simmering water melt the chocolate and coconut oil until smooth.
          2. In a mini mini muffin pan place ½ teaspoon of chopped pistachios in 48 tins. Top with a spoonful of the melted chocolate mixture.
          3. Press a pecan into the top of each button and sprinkle with a pinch of coarse sea salt. Place the buttons in the fridge or freezer to harden. Store in the freezer. Enjoy!

          Nutritional Analysis

          124 calories, 12g fat, 5g carbohydrate, 0g sugar, 43mg sodium, 3g fibre, and 2g protein.

          I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

          Talk Soon,

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