When I talk to clients in my office about eating a whole food diet rich in vegetables and good quality protein and fats I often get blank stares when it comes to breakfast – especially a grab-and-go kind of breakfast.
Most people I talk to can relate to having a lunch of salad with avocado, egg, chicken or fish, or a big vegetable stir-fry with their favorite protein for dinner. But breakfast on a busy weekday for most is either a bowl of cereal, or a baked good and coffee drink, or even simply skipped.
How can we get good dense nutrition in the morning that is just as quick and easy as the above choices? One of my favorite options is a protein shake. Another is the wonderful creation of the egg cupcake or mini crust-less quiche as described by Sara Fragoso in her book Everyday Paleo. Make them on a Sunday when you may have a little more time and store them in the refrigerator where they are ready when you are and easy to take with you on the go.
Here is the recipe
10 -12 eggs whisked well
1 green onion
2 zucchini squash
4 cups fresh spinach
1 cup roasted red and yellow peppers
6-8 slices of COOKED bacon
sea salt and black pepper to taste
Preheat oven to 350 and grease two muffin pans with coconut oil. Whisk all your eggs in a big bowl. In a food processor throw in the green onion, zucchini, bacon, and peppers and process until finely chopped but NOT smooth. Add this mixture to your eggs. Throw your spinach into the processor and finely chop and also add to your eggs. Mix the egg mixture well and using a 1/4 measuring cup, fill the muffin pans (you’ll be able to make 18-20 cupcakes). Bake for 20-25 minutes or until the eggs are set in the middle.
This recipe is so versatile. The first time I (Laura) tried it I used the veggies we had in the garden which meant swiss chard, zucchini and chives the cupcakes were delicious- so be creative and have fun!