All for the cost of a dime, the “incredible edible egg” is packed with satisfying high-quality protein and over 13 vitamins and minerals.  These versatile little guys are perfect for breakfast, lunch, dinner, brunch, or snacks.  No longer are eggs demonized as harmful to our health.  On the contrary, research shows that the egg can actually become a consistent part of a healthy diet. Gone are the outdated recommendations to limit eggs.  

 

The 2015 Dietary Guidelines for Americans lifts the previous limit on dietary cholesterol, which encourages individuals to include a variety of lean and healthy protein choices, including eggs.

 

Whole eggs are nutrient rich but toss the yolk (which does contain the cholesterol and fat) and you toss out a lot of beneficial nutrients including,

 

• Protein (yes, it is not all in the white!)

• Vitamin D– beneficial for bone health, immune support and more!

• Choline– a micronutrient involved in nerve function and cell membranes

• Leutine and zeaxanthin– antioxidants that are connected to eye health

 

When making egg recipes, I believe that using a combination of whole eggs and egg whites is the perfect way to manage the fat and calories while not losing the integrity and flavor of the recipe.  The Egg Quiche Muffin Blueprint is a fantastic recipe to make on a weekend or day off and have available to warm up on a fast paced morning.  Add your favorite ingredient combinations and enjoy this satisfying quiche all in a portion controlled package.

  

Basic Egg Quiche Blueprint

6 whole eggs

4 egg whites

½ cup 1% milk

¼-½ tsp ground black pepper

¼-½ tsp kosher salt

  

Optional Add-Ins

½ cup shredded cheese

¼ cup crumbled feta cheese

4oz can mild (or spicy) green chili peppers

2 cups chopped, cooked vegetables- any kind (spinach, zucchini, broccoli, mushrooms, onions, peppers); roasted, grilled, sauteed, or steamed all work

½ cup cottage cheese or ricotta cheese (using low fat will lower calories and total/saturated fat)

2-4 tbsp sliced green onions/scallions

4-8 ounces (¼-½ pound) cooked ground turkey or chicken sausage

  

Directions:

1. Preheat oven to 350 degrees.  Generously spray a muffin tin with nonstick cooking spray (OR for easier clean up, insert tin foil cupcake liners and then spray with nonstick cooking spray).

2. In a medium bowl, whisk together eggs, egg whites, milk, salt and pepper.

3. Mix in any “add-in” ingredients to the egg mixture.  

4. Using a ⅓ cup scoop, evenly divide the mixture in the muffin tin.  NOTE: the amount of total mixture will depend on the ‘add-ins’ included.  

5. Bake in the oven for about 25 minutes or until the tops just begin to brown and the egg has set.  

6. Allow to cool before serving or storing.  Enjoy!

 Quick Tips

• Once you have found some ingredient combinations you like, make a double batch and leave in the refrigerator for up to 3 days to eat as meals or snacks.  

• The egg muffins can be wrapped individually and frozen.  To re-warm, take the muffins out of the freezer the night before you want to eat them and allow to thaw in the refrigerator.  Warm up in the toaster oven or oven for several minutes.  They can also be microwaved, but the oven will provide the best texture.  Overcooking the egg will make them tough. If microwaving, cook on 50% for about 30 seconds.

• The egg muffins can be customized to your taste preferences.  Each person in your family can add different ingredients to make their own edible art.  Get creative!

• Any vegetables you add must be cooked in advance before adding to the egg mixture; foregoing the cooking of the vegetables will leave the egg quiche watery.  This is a great recipe to use up leftover cooked vegetables from a previous dinner.

• If you add ground sausage, bacon, ham or any other protein, cook thoroughly before adding to the egg mixture.  Never use raw or uncooked meat in the recipe.

• These muffins are great for breakfast with a slice of whole grain/sprouted grain toast OR fruit.  You can also place one in between whole grain english muffin halves for a egg sandwich on the run!

  

A few delicious egg muffin recipe ideas:

 

Green Chili

6 whole eggs

4 egg whites

½ cup 1% milk

¼-½ tsp ground black pepper

¼-½ tsp kosher salt

½ cup low fat cottage cheese

¼-½ cup low fat cheddar or Monterey Jack cheese

4oz can diced green chilis

 

 

Veggie Garden

6 whole eggs

4 egg whites

½ cup 1% milk

¼-½ tsp ground black pepper

¼-½ tsp kosher salt

¼ cup crumbled feta cheese

2 cups roasted/sauteed mixed veggies

 

Tex Mex

6 whole eggs

4 egg whites

½ cup 1% milk

¼-½ tsp ground black pepper

¼-½ tsp kosher salt

½ cup shredded Mexican Cheese

½ medium sweet onion + ½ red bell pepper, chopped and sauteed in 1tsp butter until caramelized

Serve with 1 tbsp salsa per quiche (optional)

 

 

TRUTH: Therefore I tell you, stop being worried or anxious (perpetually uneasy, distracted) about your life, as to what you will eat or what you will drink; nor about your body, as to what you will wear. Is life not more than food, and the body more than clothing? And who of you by worrying can add one hour to [the length of] his life?

Matthew 6:25,27 (AMP)

 

 

References:

Egg Nutrition Center

 

Many people spend weeks if not months planning a vacation or getaway. They research the location, gather recommendations, identify all the highlights and prioritize the abundance of activities.  It can be fun to plan adventures, dream of the rest you desperately need, and look forward to a change in pace from the pulls and stresses of everyday life.  Some people plan out every little detail of their excursion, eager to make the most of precious time.  Even if it is just a weekend getaway to visit friends or family, calls are made, events are planned, times are set and bags are packed. Except for maybe the occasional spontaneous weekend adventure, planning is a key part of everyone’s travel itinerary.  

 

 But do we invest any time in planning our return home?  Do we ever think through meals for the upcoming week or schedule time for grocery shopping?  What will we eat?  Did we leave any food in the house?  What will we pack for lunch the day after our return home? 

If our grocery shopping trip is delayed for several days due to hectic re-immersion into everyday life, what will we eat?  This presents a predicament which usually leads us to 1 of 3 options: takeout, fast food or scrounge.  And, this challenge usually adds more stress to the already crazy work week schedule.  

 

But, if there is anything I have learned, it is that my level of preparation dramatically affects my level of stress.  An indirect correlation… as preparation increases, stress decreases.

 

So how do we meal plan for our return home without adding more stress to our lives before we even leave?  

 

After my recent 9 day excursion to Ireland celebrating our 10 year anniversary along with all of our many road trips to see family in various states, I have learned a few things about how to prepare for the coming home so that my food and meal practices, even when life is busy, are in line with our family health values.  These are a few things we do to get back into the healthy eating groove after we return from holiday:

  

01. Have a freezer meal ready to reheat for dinner.

One week before your scheduled departure, plan to make at least 1 or 2 large meals to portion and freeze in a reheatable container so that this can be dinner upon your arrival home.  If you are returning late in the day, grocery shopping just may not be an option so this one practice can become a life saver!  Here are some freezer friendly ideas:

 

• Lasagna- meat or vegetarian; try adding additional vegetables like spinach, zucchini, carrots and/or squash if you will not be able add a fresh salad for a veggie boost at dinner.

• Spaghetti Casserole with Veggies- Try using spaghetti squash instead of noodles for lower calories and carbohydrates

• Chili- This is the perfect healthy comfort food; by using lean mean (or go meatless) along with tomatoes, onions, peppers and high fiber beans, it will warm you up, fill you up and cheer you up.

• Soup- With so many options, make any kind that delights your taste buds. Just make sure you are including lean protein or vegetarian protein (edamame, beans, tofu, tempeh) along with a big bunch of veggies to create the perfect complete meal.  Try chicken and vegetable with brown rice; minestrone with greens, tomatoes and beans; or, sweet potato with kale and chicken sausage.

  

02. Have a well stocked pantry, frig and freezer.

Often the idea is to “eat up” what’s in the frig before leaving on vacation to prevent spoilage and waste and while this is true for most fresh vegetables as well as milk, there are many foods that will last without concern that it will turn into your middle schooler’s new science project.  Unless you are planning to travel for several weeks, there are many foods that can be stored safely in your refrigerator:  

 

Refrigerator

Yogurt– good to use within 7-10 days after purchasing it, often even longer.

Eggs– when refrigerated, can safely be used for up to 3 weeks after sell by date on package

Cheese– opened and tightly wrapped hard cheeses as well as processed cheeses can last for up to 3-4 weeks; soft cheeses like feta or blue have shorter shelf life

Tofu–if unopened, follow the use by date; if opened, eat within 3-5 days.

Tempeh– if unopened, use by expiration date; if opened, wrap tightly and use within 10 days

 Keep pantry staples stocked to build a “pantry meal” in minutes. Pantry Staples

Beans, canned, any kind

Whole grain pasta

Canned tomatoes

salsa

Jarred pasta sauce

Whole grains- brown rice, quinoa, farro, barley

Low sodium chicken broth

Oatmeal

Nuts

 

Freezer Staples

Frozen vegetables- broccoli, peas, carrots, cauliflower, spinach, veggie blends

Frozen edamame

Frozen sprouted grain bread

Frozen package of corn or whole grain tortillas

Frozen fish

 

Quick Meal Ideas to Use Pantry and Frig Staples

Veggie and bean quesadilla 

Saute frozen vegetables; add black beans, cumin and chili powder; place veggie and bean mixture in tortilla with low fat cheese and cook until melted. Serve with plain yogurt and salsa.

 

Peanut Vegetable and Edamame Stir Fry

Saute frozen vegetables in sesame or canola oil; add in edamame once veggies are tender; season with soy sauce, ground black pepper and couple of tablespoons of peanut butter (optional).  Top with chopped peanuts. Serve with cooked whole grain, if desired.

 

Southwestern Omelet

Whisk 2 eggs with salt and pepper and begin cooking omelet in non-stick pan.  Add in low fat colby jack or cheddar cheese and several tablespoons of black beans.  Finish cooking and serve with dollop of yogurt and side of salsa.  Toast (optional).

  

03. Plan some go-to healthy meals that don’t require a lot of preparation or planning that you can grab on the run.

Many restaurant meals have double or triple the number of calories we need, so even a few meals out can impact our waistline if not chosen and ordered carefully.  Consider writing down 2 or 3 restaurant or takeout meals that fit your health goals so that these can become your go-to when time is short. The simple act of writing down the location and meal type requires us to sort through our idea to determine and clarify exactly what we will eat. These are a few examples:

 

1. Rotisserie chicken with a prepared family salad, dressing on the side

2. Mediterranean vegetable or chicken kabob, Greek Salad, hummus with side of vegetable sticks

3. Grilled lean sirloin steak, sweet potato, steamed vegetable

 

Looking at online nutrition information can become a guide in choosing lighter meals, but realize that any meal cooked or prepared by someone else has the potential to have more calories and fat than the information may present.  But, these guides are helpful in comparing restaurant choices.

 

Going on holiday is fun!  It is the perfect time to escape, explore, rest and rejuvenate.  But returning home to daily living chores does not need to overwhelm.  With a few intentional steps before you leave, you will be able to bounce back into the rhythm of your meal planning routines without forfeiting flavor, nutrition or extra cash.

 

The crazy busy post-vacation nights will come- they always do.  Plan to win on these nights too.  Have a contingency plan.

 

 

TRUTH: It takes wisdom to build a house, and understanding to set it on a firm foundation;It takes knowledge to furnish its rooms with fine furniture and beautiful draperies.

Proverbs 24:3-4 (MSG)