BREKKIE (OR ANYTIME) MUFFINS
Author: Shan Cooper Date Posted:2 May 2014
By Shan Cooper
So these may look a bit dodgeville but they taste amazeballs! High protein & low carb these are a perfect way to start your day or an awesome snack if you are feeling a bit peckish! You can sub the grated zucchini for some spinach if you like or even sweet potato.
Zucchini is low calorie and a great source of fibre. It is rich in vitamin A, flavonoid and poly-phenolic antioxidants such as carotenes, lutein and zeaxanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species from the body that play a role in aging and various disease process.
Now let’s talk about eggs…. In a world full of misinformation about nutrition, most people mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG! By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs). In fact, the egg whites are almost devoid of nutrition compared to the yolks. Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available.
150g smoked salmon, ham, bacon or turkey
1 grated zucchini
Preheat your oven to 200C. In your cupcake moulds place a piece of “meat” across the bottom to line the mould, it is better if it comes up the sides of the moulds too, my pieces of salmon were too small. You really want the meat to form a “cup” around the rest of the stuff. Add grated zucchini to about half fill the mould, crack an egg on top. Pop them in the oven for 20-25 mins or until the egg is cooked. Allow to cool slightly, remove from mould, devour.