Food for Thought: Start Your Day Right with an Egg Muffin

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Many people skip breakfast either because they are in a rush or they simply don’t like to eat in the morning. But skipping this important meal can throw off your blood sugar levels for the rest of the day, causing mood swings. Eating breakfast can improve mood, memory and energy throughout the day. Eating breakfast means “breaking” the fast. Eating after a good night’s sleep normalizes glucose levels and enhances metabolism that helps to regulate appetite for the day. Missing this meal increases the temptation to binge on junk food the rest of the day.

Hopefully I’ve convinced you to start eating breakfast. So what about those of you who are limited on time? I have a solution for you. The recipe I’m about to share with you is packed full of protein, fiber and flavor. The even better thing about these is that you can make them once week and then just grab one out of the fridge as you need them. It’s really simple . . .and delicious.

You can modify this recipe with any vegetable you like. Tip: Make these on the weekend so you have breakfast for the rest of the week.



Egg Muffins

Makes 10 “muffins”
You’ll need a muffin pan lightly sprayed with grape seed oil

1 red, yellow or orange bell pepper, diced
1 large Portobello mushroom, diced
2 – 3 handfuls of fresh spinach
1 small onion, diced
1 cup grated fresh parmesan cheese
8 whole eggs
½ cup of cooked and crumbled turkey, lean ground beef, or lean ham
Salt and Pepper
Cayenne pepper (optional)
Grape seed oil

Preheat oven to 350 degrees. Heat the oil over medium heat and sauté the mushrooms, spinach, onion, and pepper for about 5 minutes. Season with salt, pepper and cayenne to taste. Spoon in the sautéed vegetable to individual muffin slots.

Cook the meat of choice and divide equally between muffin slots.

In a separate bowl, whisk together the eggs and season with salt, pepper, and more cayenne pepper if you like it spicy. Pour mixture into each muffin slot and mix in with the vegetables. Evenly sprinkle the top with the parmesan cheese. Bake for 14-16 minutes until the eggs are completely set. Give or take 2 minutes depending on the size of your muffin molds. Serve warm or cold. Top with salsa and/or avocado if you are sitting down to eat. If you have to eat on the run, take this “muffin” with you and eat cold.

About Karen Roth

Hi. My name is Karen Roth, and I’m a Holistic Nutritionist. Okay, I know what you’re thinking… quick, hide the food; the snack police is here! No need to panic. I describe myself as a “practical” nutritionist, one who doesn’t go to extremes one way or the other and understands that life is challenging enough without having to torture yourself by cutting out many of the things you enjoy. Most of us have limited time to shop for food and to cook healthier meals. And a one-size-fits-all approach does not work when it comes to what and how we all eat. Trust me, I get it.

In my early years out of college when I was bartending, my eating and drinking habits were anything but healthy. But, then you grow up and start thinking about the bigger picture and listening more to what your body is telling you. My pre-nutritionist days were on the corporate treadmill where stress and snacking at the desk was part of my daily routine. Never enough hours in the day and proper eating was always at the bottom of my list.

It wasn’t until I broke my jaw in a freak accident that my food life really changed. When you’re wired shut for two months and denied the food you need for your very existence, you begin to look at the world a little differently. When I healed myself, primarily by creating my own foods I could sip through a straw, I decided to pursue something that was always of interest to me… nutrition. Pulling the plug on the corporate treadmill, I went back to school for three years to get my Masters Degree in Holistic Nutrition. I then opened a practice in Valencia, California, and I’m pleased to say that over the years I have helped so many people improve the quality of their lives by helping them make simple changes in their diets and lifestyle.

Eating healthy doesn’t have to be time-consuming or tasteless, and it is my intention to bring you practical tips each week on how to fit in nutrition one bite at a time. In addition to being practical, I’m also positive so you don’t have to worry that I am going to be Debby Downer and tell you that everything you put in your mouth is going to kill you. Instead, I will offer you easy to implement, simple strategies to help you improve your health. I’ll be introducing new foods (that taste good – because I don’t eat anything that tastes like sawdust or is unappetizing) and new habits that are realistic. I hope you’ll join me as a regular reader and together we’ll build the healthier you with FOOD FOR THOUGHT.

(Karen Roth, MS, NC is a graduate of Hawthorn University’s Master of Science in Holistic Nutrition training program. She helps her clients to take control of their health with foods choices that best support their specific health condition and specific metabolic type and believes that every ill health condition can benefit and possibly improve from a solid foundation of healthy foods choices. Visit her website at