Eggs are always a go-to for me when I am cooking for myself or my family, because they are a great source of so many nutrients that we need every day. Egg yolks were one of my son’s first foods (along with avocado and butternut squash), so you know I am a believer in the benefits of eating them. And for us, eggs are a regular part of our meals all week long.
But I have a little confession to make: I love eggs, but I don’t do runny yolks.
I know, I know…..everybody loves an ooze-y Eggs Benny, right? But it’s just not for me. I like to think of myself as being quite adventurous when it comes to food (hosting 54 episodes of a show about food and travelling a lot will do that to a person) but I just don’t like runny yolks, and I am ok with that. The rest of the family doesn’t agree with me on this, of course. So, just so we don’t have scrambled eggs over and over (not that I mind of course) I look for creative ways to incorporate eggs into our meals, such as a frittata at dinner, to keep things interesting, because I want us to keep enjoying the goodness of eggs as much as possible.
Of course it also matters to me where my food comes from. Eating local is a priority, so when it comes to eggs, Conestoga Farms Free Run Omega-3 eggs are a great option. Produced by proud farmers and their families in Southwestern Ontario, they are Foodland Ontario certified.
From a nutritional standpoint, it’s important to know that Omega-3 polyunsaturates are essential fatty acids from your health (I’m digging deep into my nutrition course from university here) because they do wonders such as lower blood pressure and can help prevent and manage heart disease. Your body doesn’t produce them, so you need to get Omega-3s from your diet. Conestoga Farms Free Run Omega-3 eggs are a great source of this nutritional powerhouse because they are produced by hens that are fed an all-grain diet, enriched with flax seed, a source of DHA omega-3 polyunsaturates. One large free run omega-3 egg contains 0.4 g of omega-3 polyunsaturated fatty acids. The brown eggs are also enriched with of lutein, an antioxidant that supports healthy vision, with 1 mg per egg. That is one powerfully perfect food.
Because I am often short on time in the mornings (and I mean, who isn’t?) I love making these delicious egg muffins – or crustless quiche, if you will – as a fast, nutritious option. Make a batch when you have the time, and warm them up when you are on the go.
GAME-CHANGER EGG MUFFINS
These protein and veggie-packed breakfast muffins are the perfect fuel to start the day. Made with real whole food ingredients and surprisingly simple to make, they are an absolute game-changer when it comes to having a healthy breakfast that takes very little time, because you can make ahead of time and reheat for busy mornings. Eggcellent (see what I did there?) served with your favourite hot sauce and some sliced avocado for extra good fats power.
- 1 cup broccoli, cut into small florets
1 cup red pepper, diced
1 cup yellow pepper, diced
½ sweet onion, diced
1 clove garlic, minced
2 tbsp olive oil
9 Conestoga Farms Free Run Omega-3 Eggs, whisked
½ cup parmigiano reggiano, grated
¼ cup whole milk
salt and freshly ground pepper to taste
- Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or foil (grease if using foil).
In a large bowl, toss together the broccoli, red pepper, yellow pepper, minced garlic, and olive oil.
Arrange the vegetables in a single layer on the baking sheet. Roast in the preheated oven for 15-20 minutes, until the edges of the broccoli are browned.
Line 12 muffin cups with silicone or parchment muffin liners.
When the veggies are done, remove from oven but keep oven on. Divide vegetable mixture between the 12 muffin cups.
Whisk together eggs, milk, cheese, salt and pepper. Pour the egg mixture over the veggies and bake for 15-20 minutes until the eggs are set.
Makes 12 Egg Muffins.
Store extras in fridge and reheat during the week when you are short on time.
This content was generously sponsored by Conestoga Farms, but the love of eggs is all my own!