I have offered two flavorful combinations that can be made in 12 muffin cups, but really most any raw vegetable you have on hand can work. If you use zucchini, slice it thin with a mandolin since they have a high water content, and squeeze out excess moisture by twisting them in a tea towel lined with paper towels. If you want to use grape or cherry tomatoes, cut them in half and place them after you have poured in the egg with the cut size up so they moisture will evaporate. If you want to grate sweet potatoes, cook them up a bit by either baking or frying and let cool. If you would rather do an egg bake, double the recipe and put in a well greased 8 x 9 baking dish and extend baking time to 35 minutes.
If you would rather do one recipe for the 12 muffins, double it.
PREP AND COOK TIME: 40 minutes
SERVES: 4-6
1. Wisk together for six muffins or double step 1 and 2, if you want to just make this, then jump to step 5:
3 or 4 eggs (large or medium)
1/4 cup unsweetened plant milk
1/4 tsp sea salt
1/8 tsp ground black pepper
1/4 tsp. smoked paprika
1 tsp. Dijon mustard
1/2 TBSP minced fresh parsley OR
1 tsp dried parsley
Set aside, preheat oven to 350 degrees when you have made your egg mixture(s).
2. Blend these chopped vegetables in a bowl and spoon them into well-greased muffin tins (I use olive oil spray filling them 2/3rds full).
1 cup chopped asparagus
1/4 cup chopped mushrooms
3 TBS chopped red onion or sautéed shallots
1/2 cup chopped red pepper
1/4 cup chopped spinach
3. Wisk together for six muffins or double step 3 and 4, if you just want to make this:
3 or 4 eggs (large or medium)
1/4 cup unsweetened plant milk (I use flax)
1/4 tsp sea salt
1/8 tsp ground black pepper
1/4 tsp. smoked paprika
1/4 tsp. garlic granules
1 TBSP minced fresh dill or cilantro OR
1 tsp dry dill OR cilantro
Set aside, preheat oven to 350 degrees.
4. Blend these chopped vegetables in a bowl and spoon them into well-greased muffin tins (I use olive oil spray filling them 2/3rds full.
1 cup chopped broccoli
1/2 cup grated potato
1/4 cup salsa, strained (remove excess liquid)
1/4 cup chopped green onion
1/2 cup chopped orange pepper
Options, can add a total of 1 tsp red pepper flakes for heat, or cooked meat, Can top with some feta, parmesan, or other type of shredded cheese before baking.
5. Bake in 350 degree oven for 20 minutes and then watch. The top should be a light golden brown and the center should spring back to the touch. It may take up to 3 more minutes. Let set for 10 minutes before using a butter knife to help remove. Serve warm.
Topping suggestions: chopped kalamata olives, salsa, or a balsamic glaze
Side dish suggestions:
arugula salad with walnuts, raisins & chopped golden delicious apples;
cabbage and kale slaw add pomegranate seeds for a crunch;
citrus cabbage salad;
pancakes topped with a lemon berry compote,
sourdough toast with smashed avocado,
quinoa breakfast cookies
cauliflower steaks with tomatoes and capers;
coconut yogurt parfait, (just layer fruit, non-dairy coconut yogurt, granola, yogurt…) banana split topped with cooked oatmeal, granola, and some chocolate chips.
No one has greater love than this, to lay down one’s life for one’s friends. You are my friends if you do what I command you. John 15: 13-14
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