by in Recipes February 22, 2018

I made these egg muffins for breakfast. They are also great cold for lunch – perfect for picnics or school lunches.

Preheat oven to 180 degrees.

Saute one small chopped onion in a little ghee. Add two chopped tomatoes and one grated courgette. Cook the vegetables until the moisture is all gone. (Both tomato and courgette have a lot of water in them, so you need to get the moisture to evaporate otherwise the muffins will be watery) Add some salt and pepper and a sprinkle of tumeric and stir.

Beat together 4 eggs with some milk (I used almond milk).

Put some vegetable mixture in each muffin tin (grease them lightly first) and top with some torn basil leaves. Add the egg mixture until it just comes to the top of each muffin.

Bake in the oven for 10 minutes then check, you want them to be cooked through, but not dried out.

Eggs are a nutrient rich food.

They are a good source of high quality protein as they provide a complete range of amino acids. (Amino acids are the building blocks for making proteins in the body).

Eggs also contain all the B Vitamins but they are especially high in choline. Choline is important for liver function, normal brain development, nerve function, muscle movement, supporting energy levels and maintaining a healthy metabolism.

Eggs are a very good source of the minerals selenium and iodine, which can both be difficult to obtain in a vegetarian diet.

Egg yolks are also a good source of Omega 3 fatty acids. These are known as “essential” fatty acids, as the body cannot make them on its own, therefore we have to include them in our diet. Omega 3’s are known to have inflammation reducing abilities. They also are needed for neurological function, cell membrane maintenance, mood regulation and hormone production.

I would only ever buy organic free range eggs. This is really important as the quality of your egg is going to depend on the quality of the feed and life of the hen who laid it.