Tuesday, October 23, 2012

Planning is the Key

While planning is the key to healthy eating, it’s always a challenge to find time  to prepare fresh, nutritious meals each day… especially in the morning.  I like to prep and cook many of my meals for the week in advance (Sunday afternoons work best for me) so that they're packed and ready to go when I need them.  It helps ensure that I eat healthy and avoid the temptations that come with ordering in or going out to eat.

These protein packed prebaked omelets are the perfect solution for a grab + go breakfast or snack.  I found a recipe for Broccoli + Cheese Mini Egg Omelets here, but as you know, I have trouble following recipes.  Here is my version of Baked Veggie Omelets. 

4 whole eggs (organic or from your local farmer’s market)
4 egg whites (organic or from your local farmer’s market)
1 ¼ cup spinach, chopped
½ cup bell pepper, chopped
½ cup onion, chopped
¼ cup goat cheese crumbles
2 TBSP olive oil
Crushed red pepper flakes (optional)
salt + pepper

  • Preheat oven to 350.
  • Heat 1 TBSP of olive oil I in a skillet over medium heat.  Saute onions until translucent (approximately 5-6 minutes). 
  • Beat eggs, egg whites and salt + pepper in a medium bowl. 
  • Add onions, chopped bell pepper and 1 cup chopped spinach to the egg mixture and stir until well combined.
  • Use a paper towel saturated in 1 TBSP of olive oil to coat the bottom and sides of the muffin tin.  Pour the egg + veggie mixture into the greased tins.  Fill each about ¾ full.  Top each mini omelet evenly with remaining chopped spinach, red pepper flakes and goat cheese crumbles.
  • Bake for about 20 minutes or until eggs are set and cooked through.  Serve immediately or let cool and store in the fridge to reheat + enjoy later in the week.

If you make these omelets in a regular muffin tin, they're perfect for breakfast with a green juice. 

For a lunch or dinner size portion, use an oversized muffin tin. 

A mini muffin tin is great if you want to serve these as bite-size appetizers at a brunch.  

Let me know how you enjoy yours!

Wishing you health + happiness,

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