This recipe calls for ham. When eating ham, one thing to steer clear of is sodium nitrite and sodium nitrate, which is found in a lot of lunch meats, bacon, sausage, and hot dogs. It is a salt that helps to prevent bacterial cultivation of foods and makes them appear fresh.  It can lead to formation of cancer-causing molecules that can result in tumor formation. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources. If it is organic, it will not contain nitrites or nitrates.

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Breakfast Casserole

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

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Ingredients

• 12 eggs
• 1/2 red pepper
• 1/2 cup chopped mushrooms
• 1/2 cup chopped spinach
• 1/2 cup chopped ham (preferably organic)
• 1 medium shallot
• 1/2 tsp Himalayan pink salt
• 1/4 black pepper
• ghee or coconut oil

Instructions

1. Preheat oven to 350 degrees.
2. Grease 9x13 casserole dish with ghee or coconut oil.
3. Beat eggs, salt and pepper in a medium bowl.
4. Chop veggies and ham.
5. Spread veggies and ham in casserole dish.
6. Pour eggs over veggie & ham mixture.
7. Bake for 35 minutes or until center is firm.
8. Enjoy!

Breakfast Casserole

12 eggs
1/2 red pepper
1/2 cup chopped mushrooms
1/2 cup chopped spinach
1/2 cup chopped ham (preferably organic)
1 medium shallot
1/2 tsp Himalayan pink salt
1/4 black pepper
ghee or coconut oil

1. Preheat oven to 350 degrees.
2. Grease 9×13 casserole dish with ghee or coconut oil.
3. Beat eggs, salt and pepper in a medium bowl.
4. Chop veggies and ham.
5. Spread veggies and ham in casserole dish.

6. Pour eggs over veggie & ham mixture.

7. Bake for 35 minutes or until center is firm.

8. Enjoy!

Eat Better. Feel Better.

Egg muffins have been one of our favorite, quick breakfasts. Everyone likes them and the kids can help prepare them and decide what goes in them. If they feel part of the process, they are more likely to want to try and eat the new foods we present to them. These muffins are so versaitle and you can fit them to most anyone’s taste. We often use veggies that are getting ready to go bad — if we have random veggies with only a day or two left, we throw those in so nothing goes to waste. Our favorite has been broccoli, spinach, green onion and chicken sausage (nitrate free & organic). If you prefer not to eat meat, you can simply omit the meat and add more veggies.

If you do choose to add meat to your muffins, one thing to steer clear of is sodium nitrite and sodium nitrate, which is found in a lot of lunch meats, bacon, sausage, and hot dogs. It is a salt that helps to prevent bacterial cultivation of foods and makes them appear fresh.  It can lead to formation of cancer-causing molecules that can result in tumor formation. Both sodium nitrite and sodium nitrate have been linked to significantly increasing the risk of colon and other forms of cancer, so be sure to choose only uncured meat products made without nitrates, and preferably from grass-fed sources.

When we first started making these we used unbleached baking cups and mini baking cups to line our muffins tins. However, they were difficult to remove from the liners. Thus, we started greasing our muffin tins with coconut oil and flouring them with golden flaxseed meal.

We use WEXY Lunch and Munch Snack Bags to store individual servings of muffins, they are biodegradable and BPA Free. You can put 2 muffins in the bag, and grab before you walk out the door. If you prefer them warm you can store them in glass storage containers and reheat them in the morning. Make sure you reheat without the lid. Glass storage containers are best because you do not have to worry about chemicals leaking into your food.

These muffins pair beautifully with fresh fruit, which I make then night before too. This is another dish kids can have input on and help prepare. My 7-year-old loves washing the fruit and cutting the hulls off the strawberries.

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Egg Muffins

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If you use sausage, bacon or ham, make sure it is nitrate/nitrite free. Organic is best.

Ingredients

• coconut oil or paper muffin liners
• 8 eggs (preferably organic)
• 1/8 cup water
• 1/2 lb chicken, ham, or sausage, cooked and cut or crumbled into small pieces
• 2 cups diced vegetables
• 1/4 tsp salt
• 1/8 tsp ground pepper

Instructions

1. Preheat oven to 350℉.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups.
3. Fill any remaining muffin cups with 1" of water, so they do not scorch while baking.
4. Beat the eggs in a medium bowl.
5. Add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.
6. Pour mixture into the muffin cups.
7. Bake for 18-20 minutes.

Notes:

Recipe adapted from the Paleo Plan.

Egg Muffins

coconut oil or paper muffin liners
8 eggs (preferably organic)
1/8 cup water
1/2 lb chicken, ham, or sausage, cooked and cut or crumbled into small pieces
2 cups diced vegetables
1/4 tsp Himalayan pink salt
1/8 tsp ground pepper

1. Preheat oven to 350℉.
2. Grease 8 muffin cups with coconut oil or line with paper baking cups.
3. Fill any remaining muffin cups with 1″ of water, so they do not scorch while baking.
4. Beat the eggs in a medium bowl.
5. Add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add.

6. Pour mixture into the muffin cups.

7. Bake for 18-20 minutes.

8. Enjoy!

~ Start a new habit. Have a healthy breakfast each morning. It sets up your metabolism and you are more likely to make healthy choices throughout the day.

For variation you can sauté sun dried tomatoes, spinach and leeks in ghee, coconut oil or olive oil for a few minutes and then crack the eggs over this mixture. Let sit for a few minutes and flip.

Here is why this dish is so good for you:

Portobello: Of all the earth’s natural substances, mushrooms are among the most medicinal.  Two compounds in mushrooms are terpenoids and polyaccharides. Terpenoids are potent antiviral, antibiotic and anti-inflammatory agents. Polyaccharides are chainlike sugars that enhance the immune system and may help the body fight cancerous tumors. All mushrooms are low in fat and are a good source of B vitamins — including folate, which protects against birth defects and may prevent heart disease — as well as fiber and protein. Mushrooms have been used in China and Japan for centuries to boost immunity and fight cancer and other diseases.  ~ Information provided by Power Foods.
Leeks: Protects the linings of blood vessels, provides folate, functions as an antioxidant and decreases risk of chronic inflammatory disease. Leeks are also good sources of vitamins C, B6 (pyridoxine) and K, as well as manganese and iron. Vitamin C is important in wound healing and collagen formation. Pyridoxine is important in efficient energy utilization. Vitamin K is needed for blood coagulation, and for metabolism of bone and connective tissues. Manganese functions as a coenzyme for many reactions in the body, while iron is important in the formation of hemoglobin. Leeks have many nutritional benefits that are similar to those of garlic and onion. “Garlic, onion and leeks rank high among the most effective foods for the following cancers: brain, lung, prostate and breast.” – David Servan-Schreiber, MD, PhD.  Leeks are milder than onions and can be substituted for them in many recipes when a less intense flavor is desired.
Eggs (purchase organic if possible): Packed with vitamins A, D, E, B2, B6, B9, iron, calcium, phosphorous, potassium and choline. When shopping for eggs, keep in mind pasture raised, free-grazing hens produce a superior quality egg and are less prone to salmonella contamination. Free hens lay eggs with 3 times more vitamin E, 7 times more beta-carotene, 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, and 2 times more omega-3 fatty acids. Learn more: http://www.naturalnews.com/034557_eggs_health_benefits_cholesterol.html#ixzz2PRE1wE4V

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Roasted Portobello with Fried Eggs & Leeks

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Number of servings: 1

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Ingredients

• 2 large Portobello mushrooms, wiped clean with a damp cloth or paper towel
• 2 eggs
• 2 tbsp leeks
• Olive Oil, Coconut Oil or Ghee for frying
• Himalayan pink salt
• Freshly ground pepper

Instructions

1. Pre-heat the oven to 400 F.
2. Place an aluminum foil-lined baking sheet on the middle rack.
3. Remove stems from mushrooms.
4. Brush the whole cap (top and bottom) with olive oil.
5. Season both sides with salt and pepper.
6. Stick them on the hot baking tray in the oven, gill-side up.
7. Bake for 8 minutes on each side.
8. While the mushrooms are baking, fry two eggs in olive oil, ghee or coconut oil.
9. Sprinkle leeks on eggs immediately after cracking into pan.
10. Season with salt and pepper.
11. Flip eggs and place on top of mushrooms once mushrooms are out of the oven.

Notes:

Purchase all organic ingredients if possible.

2 large Portobello mushrooms, wiped clean with a damp cloth or paper towel
2 eggs
2 tbsp leeks
Olive Oil, Coconut Oil or Ghee for frying
Himalayan pink salt
Freshly ground pepper

1. Pre-heat the oven to 400 F.
2. Place an aluminum foil-lined baking sheet on the middle rack.
3. Remove stems from mushrooms.
4. Brush the whole cap (top and bottom) with olive oil.
5. Season both sides with salt and pepper.
6. Stick them on the hot baking tray in the oven, gill-side up.

7. Bake for 8 minutes on each side.
8. While the mushrooms are baking, fry two eggs in olive oil, ghee or coconut oil.
9. Sprinkle leeks on eggs immediately after cracking into pan.

10. Season with salt and pepper.
11. Flip eggs and place on top of mushrooms once mushrooms are out of the oven.

~ Eat Healthy! Feel Healthy! Be Healthy!