In honor of our Annual Holiday Brunch this weekend, we thought we’d share a lovely recipe for your next morning meal. It’s vital that you start every morning with good food, but sometimes it can be hard to fit in a breakfast. Why should you eat breakfast? Breakfast gives you energy for the day, helps you focus on your morning tasks, and keeps you from overeating at meals or snacking later. Basically, breakfast is one of our best excuses to eat – and eat well!
If you find yourself regularly missing breakfast, try planning your meals on the weekend. You can also keep quick breakfast foods on hand so you aren’t tempted to skip. Nutrient-rich examples are instant oatmeal, mini bagels with a tablespoon of peanut butter, yogurt, banana and a handful of nuts, a hard-boiled egg or low-fat string cheese. Or, treat your body with today’s recipe – these Egg-cellent Veggie Bites from our newest dietitian, Erica! These bites are a delicious, convenient breakfast you can make ahead of time and enjoy all week long.
Erica’s Egg-cellent Veggie Bites
Prep Time: 25 minutes
8 lg. eggs
½ cup milk, 1% or skim recommended
4 oz. shredded cheddar cheese
½ lb low sodium deli ham
1 lg. green or red bell pepper
½ cup onion
½ cup vegetable of your choice
Ground black pepper (optional)
Directions: First, preheat the oven to 350⁰ F and place 12 foil muffin cups into a baking pan. Dice vegetables and low sodium ham into ¼ inch cubes, then venly distribute them in the bottom of the muffin cups.
Whisk together eggs, milk in a large bowl, adding pepper if you’d like. Ladle egg mixture into each muffin cup.
Dice low sodium ham into 1/4 inch cubes and sprinkle with shredded cheese in each muffin cup. Finally, bake for 15 minutes or until eggs are set.
*Quick Tip: Make a batch on the weekend and put them in the freezer. Put one in the fridge to thaw at night and stick in the microwave for 1 minute (remember to remove the foil wrapper) in the morning on your way out the door!
Nutrition Benefits: Eggs are low in calories and an inexpensive source of protein. One large egg provides 6 grams of protein which is found in both the yolk and the egg. Arguably the best part of having eggs for breakfast is that they go so well with vegetables, a food group often left out of breakfast meals. Try these Egg-cellent Veggie Bites alone or with whole wheat toast or fruit for a healthy, balanced breakfast!