90 Calorie Protein Punch Easy Egg Muffins

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How did I never think of this is a mystery, but we all have lots to learn, and I have learned about these beauties this weekend. I use an app called Fitocrazy to log my workouts, it provides support for fitness purposes and it’s full of people with very inspiring ideas, one of them was these egg muffins. Even though I seem to be the last one to find out about them, I thought I would give them a go.

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Before sharing the recipe, which is very very easy, I would like to stress the importance of snacking as part of a well balanced and sustainable way of eating. Most experts recommend doing 5 to 6 meals a day, smaller in size, the main advantages of these are two:

1. Keeps your metabolism active: when you eat every few hours your body keeps receiving fuel and so he keeps using it freely.

2. Avoids cravings and overeating at the main meal times. If you get to lunch starving, you will jump on literally anything, from crisps to sweets. If you eat something before hand, you will have better control over your appetite.

What should a good snack then have? Protein for starters, it is very important for satiety and muscle mass maintenance. Carbohydrate to make sure that protein is used best as possible, it should be a healthy source of carb to keep you fuller for longer and then some type of fat, ideally the least abundant component.

Between your lunch and dinner, one or two of these with a piece of fruit (an apple for example) will keep you energized and full until dinner. I have made these with full eggs, but I would recommend also to substitute a few eggs with egg whites for more protein and less fat depending on your goals.

Finally, I have made these vegetarian but they are awesome with bacon or chicken in them for additional flavor.

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Ingredients (for 6 muffins)

6 eggs

1 cube of frozen spinach

1 tomato

1/2 onion

2 tbsp. grated Grana-Padano or parmesan cheese

Salt & Pepper

How to…

In a frying pan, sauté the tomato and onion with salt & pepper for 3 to 5 minutes. In he meantime, boil the spinach until is loose and then remove all the water. In a bowl, beat up the eggs with a pinch of salt and pepper again and add the vegetables and one tablespoon of grated cheese.

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Mix well and pour into muffin liners, the metallic are best to avoid the egg from sticking to the paper (it does stick a lot). Sprinkle the top with the rest of the cheese and bake for about 20 minutes at 150 C.

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They last in the fridge for around 4 to 5 days so it’s a great grab & go snack or breakfast if you are running late!

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Enjoy!

Super Light Detox Veggie Bowl

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This soup is specially designed for the following occasions:

  1. When feeling sick and nothing solid really appeals
  2. After xmas: when you feel that just about anything you put in your mouth will make you explode
  3. After any holiday when you have maybe overdone it a bit with the chips
  4. Before any holiday that requires you to show off the bikini body (and of course you are not ready just yet)
  5. In winter when you are starving to warm you up and fill you up so you don’t eat too much of any other thing on the table

The original name of this soup is Julianne Soup due to the way in which the veggies are chopped (Julianne style) and it is honestly the simplest soup you can possibly make, very difficult to screw up and genuinely yummy.

It has only super low calorie ingredients it is almost virtually fat free and the only ingredient that could be higher GI is the carrot (high GI when is cooked) which you can totally leave out and it will be just as nice.

Ingredients (serves 6)

1/2 white cabbage

1 large onion

1 leek

2 carrots (optional)

250 gr of mushrooms

2 tomatoes seeds removed

Handful of spinach

Salt

2 Vegetable or beef stock cubes

Ground coriander

Fresh ground pepper

Chop all the ingredients in fine stripes (see picture) and clean and peel the mushrooms, discard the pods (you can use them in an omelette later on) and chop them too.

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In a good cooking pot (I use Le Creuset, but any good anti adherent one would do) and grease the base with an olive oil spray. Cook the onions alone for about 5 minutes in medium heat and then add the other vegetables except the mushrooms and the spinach. Add a pinch of salt and let them “sweat” to get rid of the water, stirring occasionally for another 5 minutes.

Boil 1.5 liters of water in a kettle and add to the vegetables with the 2 cubes of stock. If you want a vegetarian/vegan option stay away from the beef flavor but it is entirely up to your personal preference.

Let it boil on low heat for 45 minutes and season to taste with the spices and then the mushrooms. Turn off the heat and let it sit for another 5 to 10 minutes.

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This soup can be kept in the fridge for about 4 to 5 days and it is perfect to cook once and then just grab and reheat. Great for school nights and it comes at about 90 calories per portion, with a very filling result. WINNER!