If you know me, you know that I’m always OTG in the AM…
…BUT…
I have a few non negotiables.
First, I mediate for 10 minutes for mental clarity and focus. ( hellooo @newyearsresolution! )
Second, I need a big cup of coffee mixed.
Third, I REQUIRE BREAKFAST!! Hangry Hailey is not good company.
This 2005 study tested an egg breakfast in contrast to a bagel breakfast of the same energy density and total energy ( calories ) and the effects on weight loss. The study found that after 8 weeks, the egg diet group showed a 61% greater reduction in BMI ( body mass index ), a 65% greater weight loss, and a 34% greater reduction in waist circumference in comparison to the bagel diet group.
WHAAAA??!
So… How can a gal incorporate more eggs into her diet?
On my recent trip to Grand Cayman ( this is pre-DICAS madness ), I ate a truffle egg white frittata every day.
Like seriously, EVERY DAY — under a GG cracker of course!
I believe that breakfast sets the tone of the day and starting my day with a high fiber, high protein breakfast ( + coffee + meditation ) makes me feel my best. But what happens when you aren’t on vacation time? What happens when you have to rush out of the door due to work obligations, meetings, DICAS applications, etc. and don’t have time to put on your chef hat and to prepare a frittata??!
You meal prep these delish, protein filled muffins ahead of time!
These egg white muffins are a little bite out of paradise. They are pre-portioned and ready to pop in the microwave for the days you are running out the door. There is no need to make a pit stop for Einstein Bagels before work!
Recipe:
2 ½ cups egg whites
1 cup chopped spinach
2 T skim milk
½ cup diced mushroom
½ cup asparagus tips
½ cup goat cheese
½ tsp salt, ¼ tsp pepper
Directions:
Preheat the oven to 350°F. Grease a muffin pan with the truffle olive oil. Saute the asparagus in truffle olive oil and when soft, add in mushroom and spinach. Remove from heat, allow to cool, and remove excess moisture. In a large bowl, whisk the egg with milk, salt, and pepper. Mix the goat cheese, sautéed mushroom, asparagus, and spinach into the egg white mix. Bake 20-25 minutes. Allow the muffins to cool for 5 minutes before removing them with a knife. Serve immediately or if freezing, transfer the fully cooled muffins to an airtight container.
It is VERY important that you allow the asparagus, mushrooms, and spinach to cool! Otherwise, the egg whites will cook before you pop the adorable little muffins in the oven!
I hope you enjoy!
xx hails
References:
Vander Wal, J. S., Gupta, A., Khosla, P., & Dhurandhar, N. V. (2008). Egg breakfast enhances weight loss. International journal of obesity (2005), 32(10), 1545-51.