Hate veggies? Trying to eat gluten free? Busy-rush hour mornings? if yes, this is a must read!

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Starting a healthy diet or beinging on a healthy diet can be somewhat challenging and time consuming. We got you covered with our healthy egg muffins

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Come on! Nothing says healthy like a veggie packed breakfast…. Starting your day with a burst of nutrients. Its healthy.. Its quick and its delicious..!!

They can be made and refrigeratded or even frozen making them perfect for meal prep

All you will need is an oven and mixer
Here we have a selected the best oven for you to choose from World’s best brand of kitchen equipment

We also hand-picked the best high quality mixer for you from World’s best brand of kitchen equipment

Ingredients for these egg muffins:

– 4 large eggs

– 1/2 cup of finely chopped spinach

– 1/4 cup of finely chopped celery

– 4 large sweet peppers or bell pepers or capsicum (red, green, orange and yellow) one of each. These should also be finely chopped

– 2 large carrots.These should be diced

– Salt, pepper, ginger and garlic to taste

You can get all your ingredients from fresh direct, they offer high quality raw food:

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Equipment:
– Six-cup muffin tin
– A whisk / mixer
– A bowl
– A knife and chopping board (for chopping the veggies).
– An oven

Instructions:

1. Pre-heat oven to 185 c then Grease the six-cup muffin tin with nonstick oil spray.

2. In the muffin pan, put a layer of the finely chopped spinach and celery. Then add a layer of the pepers or capsicums and carrots. Set this aside.
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3. In a bowl, whisk the eggs with salt, pepper, ginger and garlic (to taste)

4. Pour the egg mixture into the muffin tin (which already has layers of the vegetables)
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5. Add another layer of the finely chopped spinach and celery then add another layer of the peppers/ capsicums and carrots.

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6. Bake in the oven for 20-25 minutes (depending on oven type)

7. Allow the muffins to cool for 15 minutes before removing them from the pan.
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Ta-da! Here you go. Simple healhy egg muffins!
Serve as you want, a stew was used in this picture.
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Tips:

– Grease your tin. This step is very important and use a non-stick tin or use parchment paper

– Don’t over fill the muffin cups to prevent over flow of the eggs during the baking process.

Health benefits:

Eggs : They are rich in vitamins B2, B12, B5,vitamin A and folate.
They increase the body’s high density lipoproteins (good cholestrol) which lowers the risk of heart diseases. They are also rich in antioxidants that prevent cataract.

Bell peppers or capsicums or sweet peppers : They are rich in vitamins B6, B12,folate, vitamins C (more than 150 % of the recommended daily allowance of vitamin c can be gotten from a medium-sized red bell pepper, k and vitamin A. Bell peppers are also a good source of caretinoids that can improve the eye health.

Spinach : it is rich in iron and folate which help people with anaemia. ( According to The World Health Organjsation, 29% of non-pregnant women and 38% of pregnant women between the age of 15-39 are anaemic) so this is a perfect source of iron for women. It is high in fibre which eases digestion. It is also rich in vitamins A,C, and K

Celery : It is rich in betacarotene, flavonoids, vitamins A, K and C. It also contains pectin which reduces the risk of stomach ulcers.

Carrots : They are rich in beta-carotenes which protects the body from so many types of cancers. They contain biotin which helps in protein metabolism


How to store egg cups:

Freezing:

– Egg cups can be stored in the freezer for up to four weeks.

-Put the cups in an airtight container and put them in a freezer.

– Allow them to cool before freezing and allow them to thaw completely before re-heating.

Refregeration:

The egg muffins can be stored in the refrigerator for up to 5 – 8days

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Nutrition facts:

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