Prepping and freezing food has been a lifesaver for me! I tend to make poor food choices when I don't have foods available, or I lack ambition to try to come up with something to make. When school gets busy, I love having some quick options that taste great and aren't sabotaging my health goals! Egg muffins are extremely versatile! Add whatever you need to get rid of, and they will always turn out great! :)
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| Set up a prep station with cutting boards and good quality knives. Dice two stalks of celery. For the rest of the celery, either cut them into snack sizes for munching later on in the week or dice them for salads, stir-fries, or other meals n the week. |
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| I had some turkey that I needed to use up, so I chopped that into fine pieces. Although I am not using cauliflower in these recipes, I chopped it up for other uses this week. I love roasted cauliflower. :) |
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| Chop up one small onion, or about half of a large one into small pieces. I had some leftover green onions that I chopped up for the egg cups. Chop broccoli for recipes/snacking during the week. I decided to use some in my egg muffins, so I chopped some up for that in small florets. |
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| Coconut oil has amazing health benefits, so I used about a tablespoon or two in a medium skillet. I added two cloves of minced garlic. Once the garlic is fragrant, toss in several handfuls into the skillet. Add a little water if needed. Saute the spinach until it is wilted. Squeeze out excess liquid and drain. Set aside. |
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| I used a carton of egg whites, but regular eggs work great as well! I added about 1/4 cup of milk into a large bowl. I whisked it together with a Laughing Cow cheese wedge that I had in my fridge. I then added about half a carton of egg whites, and the spinach, broccoli, turkey, and green onions. I added about 1/2 cup of reduced fat colby jack cheese. I also seasoned the egg mixture with black pepper, sea salt, Mrs. Dash, and chili pepper. Add the rest of the carton of egg whites as needed to keep mixture liquidy. |
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| Fill a greased muffin tin with egg mixture using a measuring cup. Try to keep the consistency the same for all of the muffin tins. Be careful not to overfill. I sprinkled a tiny bit more of cheese on the top. Bake at 375 for about 20 minutes, or until eggs are set and centers are cooked. Once cooked, let cool and then remove from the muffin tin. I let them continue to cool on a lined baking sheet I then packaged 4-5 muffins to a quart freezer Ziploc bag. Let cool in fridge and then transfer to freezer! To eat, set out a bag the night before in the fridge. Reheat as many as you want and enjoy! |
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The diced celery and onion is used to make Jamie Eason's turkey muffins. I mixed up the ingredients while the eggs were cooking, and then baked them up as well! I had a little extra meat mixture so I made about 12 small turkey meatballs, which cooked up quickly. I froze half of the meatballs, and froze the muffins in pairs of 2.
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I am so excited to have healthy breakfasts and meals on hand to enjoy for the next few weeks! I like the turkey muffins with a clean barbeque sauce, chopped up on salads, or with a clean tomato sauce. The eggs would be a great protein option in the morning, just add a side of oatmeal or Ezekiel toast and you are set for a great start to your day! Because the turkey muffins contain oats as a binding ingredient, all you need to add is a veggie side for a healthy meal!
Here is the link for Jamie's turkey muffin recipe! I didn't include many prep pictures for that because I forgot :) But she has an even better video that you can check out at Bodybuilding.com.
http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm
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