Egg Frittata Muffins

A quick high protein, healthy snack or meal.

Ingredients:

6 eggs

4 egg whites

1 garlic glove minced

1/3 cup unsweetened almond milk

1/4 tsp dijon mustard

1/4 tsp salt

Pepper

1/4 tsp oregano

2 tbsp chopped dill

1/4 cup chopped spinach or 2 small kale leaves shredded

1 cup halved cherry tomatoes

2 scallions chopped ( may reserve green chopped tops for garnish)

1/3 cup crumbled feta or shredded parmesan cheese ( optional)

Top with fresh herbs, avocado, or salsa ( optional)

Instructions:

Preheat Oven to 350 F

Spray muffin pan with a “non stick” spray ( do not use olive oil or avocado spray as it will stick) or use a silicon muffin pan and also use the “non stick” spray

In a large bowl whisk together eggs, milk, garlic, dijon, and dill, oregano, salt and pepper.

Pour a small amount of egg mixture into each sprayed cup.

Divide all the chopped veg, tomato halves, and cheese into each cup then pour remaining egg mixture on top .

Place in the oven ( if using a silicon muffin pan place on a cookie sheet for stability) for 20-25 minutes.

Take out of the oven and place muffin pan on a cooling rack. When cool enough to handle take out of pan and enjoy.

If you are planning on eating them later or any leftovers, place on cooling rack until completely cooled.

Store in a closed container ( I put mine on a paper towel to absorb condensation) in the refrigerator for up to 2 days .

Vegan Omlette Muffins (GF)

When you are in the mood for an egg bite but without the egg, this recipe is for you. Great breakfast addition or snack.

Ingredients:

1/2 red bell pepper

1/4 onion ( red or white)

12 cherry tomatoes (cut in half)

1/2 cup mushrooms chopped fine

1 cup spinach

2 tbsp nutritional yeast

3/4 cup chick pea flour

1/2 tsp baking powder

1/2 tsp garlic powder

1/2 tsp salt

1 cup water

Instructions:

Preheat over to 375

Line or spray muffin tins

Saute veggies al dente

Add all ingredients to bowl and whisk to combine

Spoon contents into muffin cups (3/4 full)

Bake for 25-30 min

Let cool

Store in airtight containers

Super Chia Seed Jam

Chia seeds are tiny powerhouses packed with essential nutrients. Rich in fiber, omega-3 fatty acids, protein, and various vitamins and minerals, they offer so many health benefits. Adding chia seeds to your diet, aids in digestion, promote heart health, and boost energy levels. Additionally, their high antioxidant content can help reduce inflammation and protect against chronic diseases. Try this instead of your regular jam. You ( and your body) will be hooked !

Ingredients:

• 2 cups fresh or frozen berries (such as strawberries, raspberries, or blueberries)

• 2 tablespoons chia seeds

• 1-2 tablespoons honey or maple syrup (adjust to taste)

• 1 teaspoon lemon juice (optional)

Instructions:

In a saucepan, combine the berries and honey or maple syrup over medium heat. Stir occasionally until the berries begin to break down and release their juices, about 5-7 minutes.

1. Mash the berries with a fork or potato masher to your desired consistency.

2. Remove the saucepan from heat and stir in the chia seeds and lemon juice, if using.

3. Let the mixture sit for 10-15 minutes to allow the chia seeds to gel and thicken the jam.

4. Taste and adjust sweetness if necessary.

5. Transfer the jam to a clean jar and let it cool completely before refrigerating. The jam will continue to thicken as it cools.

6. Enjoy your homemade chia seed jam on toast, yogurt, oatmeal, or as a topping for pancakes and waffles.