When it comes to healthy eating, good intentions and willpower can only take us so far. So make the healthy choice the easy choice, especially when it comes to morning decisions.
When it comes to food and you're hungry and in a rush, you're far more likely to grab just anything that will fill your belly. But what about a healthy protein-filled breakfast that's all prepped and ready to go.
One of the best is the morning egg muffin, which is essentially scrambled eggs baked up in muffin tins.
One secret: Use two eggs to get some of that luscious fat, flavor and color from the yolk, then load up on serious-protein egg whites.
Use whatever veggies you have on hand, and don't be shy about loading up. Make several flavors when you find eggs on sale, and you'll have a veritable morning buffet of protein for weeks. No last minute drive-thrus to stave off the hunger on the way to work.
Bake-Ahead Morning Egg Cups
1 link turkey Italian sausage, about 3 ounces, crumbled
1/2 red pepper, chopped
2 tablespoons chopped onion
1 tablespoons flour (all purpose or rice flour both work)
1 1/2 cups baby spinach, washed
2 eggs
3/4 cup egg whites (about 7 egg whites)
1/4 cup lowfat milk
1/2 cup shredded sharp cheddar cheese
Heat the oven to 350 degrees. In a sauté pan, cook the sausage over medium high heat until no longer pink, about 5 minutes. Add the pepper and chopped onion and cook until vegetables begin to soften, about 3 minutes. Sprinkle with the flour and stir in.
Chop the spinach and stir into the pan, and cook another minute for spinach to wilt. Remove from heat and allow to cool a few minutes. In a large bowl, whisk together the eggs, egg whites and milk until pale yellow and smooth. Stir in the sausage mixture and cheese.
Spray a 12-cup muffin tin with nonstick spray. Spoon the mixture into the tin. Bake until eggs are firm but not dry, about 15 minutes. Let cool in the muffin tins for 10 minutes before removing and allowing to cool on a baking rack.
Eat right away, or freeze in a resealable freezer bag. Label well.
To microwave for breakfast: Wrap in a paper towel and heat on 70 percent heat until hot, about 90 seconds, depending on microwave strength.
Start to finish: 25 minutes. Servings: 12