Egg Muffins

If you are in a rush to make a quick and healthy snack these Egg Muffins work a treat. Feel free to mix up the ingredients to your own personal favourites.

This makes around 9-12 muffins depending on the size of your eggs and how much of the extra ingredients you add.

Ingredients:

• 5-6 eggs
• 3 rashers of bacon
• 1/2 an onion (or spring onion)
• 1/4 cup grated cheese
• 1 tsp freshly ground cracked pepper
• Parsley
• Optional: Thick cream
• Optional: Capsicum, mushroom, etc

How to make it:

1. Pre-heat you oven to 180 degrees C and grease up some muffin pans with butter or coconut oil.
2. Optional: Brown up the onion and bacon in a pan. While this is not necessary it does add a little extra flavour.
3. In a bowl mix together all of the ingredients.
4. Evenly distribute the mixutre between the muffin cups.
5. Bake in the oven for 15 minutes or until the tops go nice and golden.

If you enjoyed this recipe get more by signing up for my monthly newsletter or adding my RSS feed to your favourite reader or alternatively you can get updates sent right to your inbox.

Think about it, what do most people eat for breakfast? Cereals, toast, porridge or maybe even a croissant or a danish on the way to work. It’s quick and easy and the taste is easy on the palate first thing in the morning.

The first week of trying a Primal breakfast I made the nut butter bars from the Primal Cookbook. Mine came out quite crumbly so I simply added some yogurt and berries and I had a very filling breakfast. This week I wanted a change so that I wouldn’t get sick of eating the same thing.

I decided to fall back on the awesome breakfast smoothie. Here’s what I’ve been drinking, mostly to use up all of our bananas and blueberries. Sorry about the rubbish pictures, it was quite early when I made this in the morning.

BlueBan Breakfast Boost

Tastes better than it looks :)

Ingredients

These amounts are just estimates. I tend to just guestimate.

• 1 large banana
• 1/4 cup blueberries
• 1/4 organic yogurt
• 1/4 cup almond meal
• 1 scoop vanilla or unflavoured WPC
• Add water to desired consistancy

Instructions

1. Pop it all into the blender.
2. Blend it.
3. Yum yum.

If you enjoyed this recipe please sign up for my monthly newsletter or add my RSS feed to your favourite reader or alternatively you can get updates sent right to your inbox.

These muffins are also great for cleaning out a few items from the fridge.

Makes 12 muffins.

What mats (ingredients) you will require

Before you get started, make sure you have all these materials or at lease something similar. I’ll go over some items at the bottom that you can swap out to mix this recipe up.

• 1 3/4 cups raisin bran cereal (or similiar cereal with raisins/sultanas and flakes)
• 1 1/4 wholemeal flour
• 1 1/4 tspn baking powder
• 1 tspn ground cinnamon
• 1/4 tspn salt
• 1 egg
• 3/4 cup buttermilk
• 1/4 cup canola oil
• 3/4 cup grated (or finely chopped) apple
• 3/4 cup grated carrot
• 1/4 cup walnuts
• For all you protein nuts out there, simply add 4 scoops of protein powder (vanilla, chocolate or flavourless depending on your taste)

How to mix it

1. Take all dry ingredients (cereal, flour, baking powder, cinnamon and salt[protein powder too if you want]) and mix in a large bowl.
2. In a separate bowl mix whisk the egg, buttermilk and canola oil.
3. Make a volcano in the dry mixture and pour the wet mixture into it. Stir this mixture until fully mixed.
4. Stir in carrots, apples and walnuts.
5. Spray a muffin pan with non-stick spray.
6. With a spoon evenly distribute the mixture into the cups.

Time: 15 minutes

How to bake it

1. Before you start preparing, preheat your oven to 180 degrees C (400 degrees F).
2. Once you have the mixture on the tray place into the oven and leave for 20 minutes.
3. Take muffins out once a toothpick comes out clean.
4. Leave for 5 mins to cool before allowing them to enter your mouth.

Time: 20-25 minutes

These muffins are best eaten fresh. If you want to eat them throughout the week simply place some in a container in the freezer. When you want to eat one, take it out and microwave for about 20 seconds. Eat. Nom Nom.

Other things you can mix and match with apple and carrot for more uber muffins:

• Banana
• Zucchini
• Ginger
• Raisins
• Apple sauce

If you enjoyed this recipe or found it useful sign up for more free great articles on the RSS feed or daily email updater.

Ingredients

• 1/2 cup of oats
• 1/2 cup of yogurt (any berry flavour or plain)
• Several almonds
• 1/2 cup mixed berries

Directions:

Grab a cereal bowl out of the cupboard and dump all the ingredients in. Stir around with a spoon until all oats are covered in yogurt. Then pop the bowl in the fridge overnight.

In the morning eat as is or add some milk for a little more moisture or protein powder for a morning protein boost. Play around with the quantities to find a mixture you love. The other bonus with this (other than it tasting awesome) is that there is no preparation required in the morning at all. Simply grab out of the fridge and eat.

Servings: 1

Feel free to make a large serving for 3 or 4 days worth, make sure you keep it in a covered container if you are going down this path.

Before going into the fridge

Served with walnuts and banana

So when I came back onto a higher carbohydrate diet I started adding oats and experimenting around with different amounts of fruit and nuts. I think I’ve got it pretty close to perfect now. Here’s the recipe of my favourite:

Fruit and Nut Protein Bar

Ingredients

• 1/2 cup walnuts, chopped
• 1/2 cup sultanas
• 1/2 cup dried apricots, chopped
• 1/4 cup dried ginger, chopped
• 2 cups oats, raw
• 4 scoops (120g) vanilla protein powder
• 1/2 cup skim milk

Directions:

Combine all ingredients in a large mixing bowl and stir up. Add just enough water so that the mixture becomes wet all the way through (you can experiment with water amount from batch to batch). Spread (you should have to spread it like a wet dough) the mixture in a olive oil sprayed small baking tray (8″x8″).

Cook in a preheated oven for 20-30 minutes on 180º C (350ºF). The top should become golden and look glazed. Cut into 8 pieces. Eat immediately or let it cool for a good hour or so and store in a tupperware container in the fridge. The pictured bar has almonds and chopped dried ginger on top.

Eat it as a snack for morning tea or as post workout nutrition. You will never be satisfied by a measly store bought muesli bar again! Keep your eyes out for more high protein snacks in the future.

Protein Bars on Amazon.com

Clif Builder’s Bar, Choc Mint

Clif Builder’s Variety Pack

Worldwide Pure Protein Bar