Words and photo: Karen Hill

These are super quick and easy to make and a great way to sneak in extra veggies. They are a perfect protein snack for after training, between meals or a brekky on the go. 

What’s Great About Them?

Eggs are incredibly nutritious. They’re an excellent source of high-quality protein and rich in B vitamins, zinc and other important nutrients and antioxidants like choline, lutein and zeaxanthin.
Every time you crack an egg you are you are receiving the goodness of:

Vitamin D: Egg yolks are one of the few foods that naturally contain vitamin D, making it a convenient way to up your intake without having to sit out in the sun. Vitamin D is essential for strong bones and muscles, as well as overall health.

Vitamins A, E and B12: Vitamin A helps form and maintain healthy skin and teeth, while also promoting good vision. Vitamin E is an antioxidant that helps protect body tissue from disease. Vitamin B12 is essential for brain and nervous system function, also aiding proper blood formation.

Omega-3 Fatty Acids: These are essential in protecting against heart disease, inflammatory disease and autoimmune diseases, including rheumatoid arthritis. They also play a role in muscle recovery.

Antioxidants: Eggs are high in several natural antioxidants including Lutein and Zeaxanthin, which protect your eyes and maintain their health. Egg whites also contain selenium, which protects your immune system.

Choline: Choline is used by the body for metabolic processes such as liver function, normal brain development, nerve function and muscle movement.

Iron: Iron is required to produce haemoglobin, which carries oxygen through the blood.
Remember to eat the whole egg to get the whole benefit; the yolk is where all the nutrients (and some protein) is and most of the protein is in white.

Ingredientsmakes 1 muffin
·       2 eggs
·       Dash milk
·       Veggies of your choice (I used capsicum, onion and peas)
·       Salt, pepper and mixed herbs
·       Optional extras: fetta cheese, olives and sundried tomato

Directions
1.     Pre-heat oven to 180°C and line a muffin tray. Use a flexible silicone muffin tray or use    cupcake liners so the egg doesn’t stick.
2.     Decide how many muffins you would like to make and adjust the quantities to suit.
3.     Chop your veggies.
4.     Lightly whisk the egg, milk, salt, pepper and mixed herbs.
5.     Cover the bottom of each muffin cup with veggies.
6.     Pour the egg mix in, only filling ¾ full.
7.     Bake for 10 mins.
8.     Store in the fridge.
 
Nutrition per serve

Energy (kj) Protein (g) Fat (g) Carbohydrate (g)
670 13 10 1.2