Oh the incredible, edible egg! Although eggs have been given a bad rap due to their cholesterol content in past years, other health experts encourage us to include them daily, calling them a perfectly nutritious food. A whole lot of goodness is packed into that small oval-shaped kitchen staple.
As far as macronutrients, eggs have a good amount of animal protein with 6 grams for 1 large. Eggs also have a good amount of fat concentrated in the yolk, which we have been advised to stay away from in the past. While it’s true that poor quality saturated fats like foods fried in vegetable oils and margarine are quite unhealthy, our bodies need the right blance of healthy fats for brain and nerve health among lots of other things, so eating a good source like eggs is beneficial. Many important micronutrients included in eggs like vitamin A, potassium and many B vitamins like folic acid, choline and biotin also need that healthy fat to properly absorb and be used in our bodies. Obviously eggs have saturated fats and cholesterol, but they also have omega 6 essential fatty acids, and the ones from the lucky pastured chickens contain the essential fat superstar – omega 3 fatty acids.
Every egg is not created equal when it comes to nutritional content. I’m not talking about the color of the eggs; white or brown makes no difference. Be careful to choose eggs from chickens that were raised in as natural an environment as possible. This means the little guys were allowed to roam in a grassy field, eat what they can forage and would naturally choose, and not subjected to the stress or infections of a factory farm. Chickens with a home on the range not only produce more nutrient dense eggs, but their eggs also have that prized omega 3 essential fatty acid and less saturated fat and cholesterol. So choose organic eggs from pasture-raised, cage-free chickens whenever possible.
These omelet muffins are a quick and easy way to prepare an egg dish for your family. Double the recipe to have extra on hand throughout the week. And change up and personalize the meat, veggies, and spices to suit your family’s likings.
- coconut oil or 8 – 10 muffin liners
- 8 eggs
- ½ pound chicken, nitrate-free chicken or turkey sausage, or nitrate-free turkey bacon cooked and cut into small pieces
- 2 cups diced vegetables, for example: red bell pepper, asparagus, broccoli, tomato, spinach, onion, squashes
- 1 tablespoon Bragg Organic Sprinkle or your favorite spices
- ¼ teaspoon sea salt
- ⅛ teaspoon black pepper
- Preheat oven to 350℉.
- Grease 8 -10 muffin cups with coconut oil or line with paper liners.
- Beat the eggs in a medium bowl and add meat, vegetables, spices, salt, and ground pepper.
- Pour mixture into the muffin cups.
- Bake for 20-25 minutes, or until eggs are “set”.