Tag: South Beach Diet

Egg Muffins for Breakfast

I first made this recipe back in 2012, when Bill was following the South Beach Diet plan (these are suitable for Phase One). Recently he requested them for breakfast, which is fine by me! A half an hour of prep, throw them in the oven, and his breakfast is made for the next twelve days! You can’t beat that!

The original recipe, Egg Muffins Recipe with Ham, Cheese, and Green Bell Pepper (Low-Carb, Gluten-Free), can be found at Kalyn’s Kitchen, which is a great resource for low-carb recipes.

I have somewhat modified the recipe to suit Bill’s tastes. This is my version:

Egg Muffins with Ham, Cheese, Mushroom, and Spinach

Makes 12 muffins. I use a brownie pan that makes individual brownies. I think they are a little larger than your regular size muffin tins. Because of this, I add an extra egg. If you are using muffin tins, you might want to use only 12 eggs, not 13.

• 1 heaping cup finely diced lean ham (no sugar-cured, no smoked)
• 2/3 cup grated cheddar cheese (sometimes I add other cheeses to the mix, the cheddar is the predominant)
• ½ cup finely chopped spinach
• 1 can mushrooms, chopped (or equivalent amount fresh mushrooms, sauted lightly)
• 13 eggs, beaten well
• ½ teaspoon Spike seasoning
• Salt & pepper to taste (or not)

Preheat oven to 375 degrees. Spray muffin cups with nonstick spray.

Dice ham, spinach, and mushrooms (cook mushrooms if needed/desired). Layer in the muffin cups the ham, cheese, spinach, and mushrooms.

Ingredients layered in the muffin tins.

Ingredients layered in the muffin tins.

Break eggs into large cup with pour spout. Beat eggs, Add seasonings, blend well. Pour eggs into the muffin cups, slowly, carefully. I pour some egg into each cup, let it settle, then come back to it and add more. If you get some too full, you can always take a small spoon and scoop from one cup to the other as needed. Take a small fork and gently, very gently, stir or poke around in each cup to help distribute the ingredients.

Egg muffins ready to bake.

Egg muffins ready to bake.

Bake 25 – 30 minutes, or until the egg mixture is set and starting to brown slightly.

Baked egg muffins.

Baked egg muffins.

I cool in the pan for 10 minutes, and then remove them to cool further on a baking rack.

Egg muffins cooling on the rack.

Egg muffins cooling on the rack.

Of course, if you are going to eat them right away, there’s no need to cool them!

Since Bill eats 1 per morning, I keep a week’s worth in the fridge and I freeze the rest. He likes his cold, so I don’t worry about microwaving them. The original recipe mentions that the frozen ones release liquid when microwaved, but I suspect the easiest way to resolve that is to thaw them in the fridge the day before you need them. If you reheat them too long in the microwave, they get rubbery. Start with 20 or 30 seconds and add more as needed.

You can vary the recipe however you like, adding different meats, cheeses, greens, spices. I’ve learned not to so, as Bill invariably notices any changes I make and comments negatively. So I guess I should just learn not to change up a good thing, right?!

Trying New Recipes

Lately I have been trying a lot of new recipes as I embrace cooking vegan-style. Some of turned out very good and a couple were just so-so.

Here are two of the keepers:

  • Sweet Potato, Peanut, and Chipotle Soup from the Tasty Easy Healthy Green website.

    I really liked this soup. Pureeing the can of chipotle chiles was a pain, as was cleaning the blender afterwards so that I didn’t end up with chipotle flavored fruit smoothies! But once that was done, the rest of the recipe was pretty easy and well worth the effort. I ended up with quite a bit of the pureed chipotle mixture leftover to put in the freezer, but it will come in handy in many other recipes that might need just a little spice kick.

    I made a couple of small changes to the recipe. I didn’t use oil to do the sautéing, but just a small amount of water. I also did not use the yogurt, but I did put a dollop of sour cream on Bill’s serving. I almost added some corn, but instead I added a large handful of fresh chopped spinach into the mix about five minutes before serving. The color contrast between the orange of the soup and the dark green of the spinach was wonderful! A change I will make next time is to cook up one more sweet potato than the recipe called for.

    I liked the soup a great deal, but Bill had only a small serving to taste and then did not want more, so I guess it was not a hit with him. This will be one of those recipes that I make for my lunches – a pan of soup on Monday ought to last through five lunches!

  • Sweet Potato Burritos from Penzeys Spices website.

    My friend Carol from Life with Nin sent me this recipe and I love it! It is very easy to make, although it is a bit messy to eat.

    The only changes I made is that I left out the cilantro (I’m not a big fan of cilantro) and I tried using some non-dairy cheese, which I wasn’t happy with. It didn’t detract, but it didn’t add to the dish either. Later today,, when I make this recipe again, I will just leave the cheese / substitute cheese out. Yes, this is going to be my lunch today. I cooked up the black beans yesterday and will cook the sweet potato later this morning and lunch will be yummy! The reason I am making it for lunch is that, once again, Bill didn’t really care for this recipe. He has a real problem with a many flavors and ingredients mixed together, always has. He eats one thing on his plate until it is gone and then starts on the next item. It is so sad.

Here are 3 dishes that I am going to try soon, very soon: