Can anyone guess what that is? You got it! Breakfast!
As I tell all my teenage patients with migraines who skip breakfast, how can you expect your brain to function without fuel for 12 hours or more?
I like to eat healthy but I am a bit of a picky eater and I am also not very hungry when I first wake up. After many years of skipping breakfast myself and a few embarrassing moments while rounding and almost passing out, I decided it was time to figure out a way to make the so-called “most important meal” a reality for me. Apparently coffee does not count!
I became obsessed with Pinterest and finding something with enough protein to last me through lunch time if I needed to. Whether you are rounding on 15 plus patients or running after 2 toddlers, you never know when the next time you’ll be able to get another meal will be!
My current go to breakfast is egg muffins. There are many versions of this recipe but I was never happy with the “fixings” or the number of servings. Instead, I made my own and have gotten so many requests for it, that I decided to make this my first recipe post.
I make 10 muffins for a 5 day work week. You can modify the recipe to make whatever quantity you like. I eat two muffins per day, which I calculated to be about 150 calories.
First, crack 10 large eggs into a container and add about 1/4 cup of any type of milk, I usually use 2%. I prefer a large Pyrex since then it is easy to pour the mixture in the muffin pan.
I add spinach, tomato, and onion as well as salt and pepper to taste. You can use any vegetable you like. Before I had children, I used to sauté the veggies in a skillet with olive oil but I don’t do that anymore due to time constraints and it still tastes good.
Before cutting the vegetables, I turn the oven on to 350. I use 1 cup of loosely packed spinach leaves, half a large tomato on the vine, and half a small yellow onion. I chop them all into small pieces and dump them in the Pyrex.
Now, you are ready to pour them into a muffin pan generously sprayed with non-stick spray. After having a lot of trouble with regular teflon muffin pans, I found this great silicone pan that is dishwasher safe! They muffins are hard to remove some times but the silicone material has been the best one I’ve worked with so far.
If you would like to try this pan and help me a little bit, click on this link to buy it directly from Amazon.
Bake for 25 minutes and stick a tooth pick in one of them to check they are done. I let them cool for at least 1 hour or more before removing the muffins.
I store them in the fridge after they cool down. In the morning, I put them in a plastic container, heat them up in the microwave for 40 seconds, and take them to go. I have also made large batches and put them in a freezer ziplock bag and stored them that way as well. You can defrost over night and heat them in the morning or do everything in the microwave before you eat them.
Other ideas for the muffins:
- add feta cheese or shredded mozzarella
- bake them in a mini-muffin pan and feed them to the kids!
- try different veggies, like peppers, corn, or scallions
- add cooked ham or turkey