Easy Egg Breakfasts


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LOVE LOVE LOVE this fantastic idea! Baking eggs in a muffin tin. Stuff your favorite Metabolic friendly vegetables and lean low-fat meats and get creative. Here are a few recipes to get you started, but let your culinary imagination run wild and see what you create!

These can be made ahead of time kept in the fridge for easy grabs. This great tip will save you precious time on those hectic weekday mornings.

Bacon Spinach & Tomato Egg Cups:
Spray one 12 cup non-stick muffin tin with non-stick cooking spray. Preheat oven to 350 degrees.
In a large bowl scramble 12 eggs, add several chopped spinach leaves and fresh chopped tomatoes, pinch each of salt and pepper. Pour this mixture into each cup. Bake until the eggs puff and the centers are just set, about 8-10 minutes. Sprinkle with chopped cooked turkey bacon. Using a spatula, carefully loosen the edges and pop the eggs out.
(You may have leftover egg mixture depending on the size of you muffin cups)

Ham & Parmesan Cups:
Spray one 12 cup non-stick muffin tin with non-stick cooking spray. Preheat oven to 400 degrees.
In each muffin cup place piece of thin sliced deli ham. Crack an egg into each ham cup, and sprinkle with salt and pepper. Sprinkle each cup with 1 tsp of grated parmesan cheese and 1 tsp of chopped green onions. Bake the eggs until the whites are firm but the yolk is still a little runny (12 minutes).

Sausage & Egg Cups:
Spray one 12 cup non-stick muffin tin with non-stick cooking spray. Preheat oven to 350 degrees.
Cook 8 ounces of turkey breakfast sausage in a separate pan until crumbly. In large bowl, scramble 12 eggs and add the cooked sausage. Mix in 1/4 Cup chopped green onions. Pour this mixture into each cup. Bake until the eggs puff and the centers are just set, about 8-10 minutes. Using a spatula, carefully loosen the edges and pop the eggs out.
(You may have leftover egg mixture depending on the size of you muffin cups)

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11 Tips for a Sensational Salad


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  1. Include in your salad: leafy tops (celery, radish, carrot), hearty bottoms (broccoli and cauliflower stems), and fresh herbs.
  2. Add the dressing last. The oil makes it soggy. Plant cells allow water from the vegetables to pass through into the oil of the dressing, making the salad wilt.         (oil & water don’t mix)
  3. Reuse empty spice jars to take your healthy dressings with you wherever you go.
  4.  Soak greens in cold water and gently agitate the water until the dirt and grit settles on the bottom.
  5. Dry greens completely using a salad spinner or laying them flat on paper towels. Dressing does not stick to wet greens.
  6. Tear lettuce leaves instead of chopping with a knife. The metal from the knife can cause bruising on tender leaves.
  7. Use baby spinach, kale, and mustard greens instead of lettuce to boost nutrients in your salad.
  8. Immerse your vegetables in an ice water bath to crisp them for an irresistible crunch.
  9. Add an egg to your salad for a quick protein kick.
  10. Toss the dressing in the salad in a separate bowl before serving to allow for an even coat.
  11. Add leftover cooked veggies from the previous night, hot or cold to your salad.

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How to Hard Boil the Perfect Egg


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Eggs are an important part of a healthy diet. They are an easy, quick way to get a burst of protein as an addition to your salad, deviled, or plain, but cooking them can cause us to “crack”. How long should you cook them? Should the water boil or not? When are they done? After all, we can’t really look inside and see when they’ve finished cooking.

Boiling eggs have never been easier with this fool proof technique. Ever boiled an egg, cut it in half, and seen that ugly greenish ring?  That greenish ring is caused from the egg cooking too fast, too long, and too hot.

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Step 1) Place cold eggs in a large stock pot and fill it with cold tap water to cover the eggs by 1 inch. Add a pinch of salt. (Salt reacts with the eggshell and keeps it from accidentally cracking)

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Step 2) Place the pot, uncovered, over medium high heat and bring the water up to a boil.

Metabolic Medical Center - Metabolic ArticlesStep 3) As soon as the water reaches a good boil, turn the stove off, remove the pot from the burner and cover with a tight lid. Let the eggs sit for 15 minutes. Bring the pot to the sink, pour out the hot water and replace it with cool water.

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When the eggs are cool enough to handle, peel and prepare them your favorite way. Perfect eggs every time. Try this and tell us what you think!

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