Mixed berry mini muffin omelettes

Breakfast is my favourite meal of the day, I always look forward to it and try to make it as interesting as possible. So after a wonderful (if not slightly indulgent) weekend in Cornwall with friends I wanted to step back on the Paleo band wagon and attack it at full throttle.

As you know, blueberry and cinnamon omelette is one of my all time favourite breakfasts and after the success of the mini muffin omelettes a few weeks ago I decided to try out a mixed berry and seed version. The combination of berries, seeds, eggs and cinnamon work so well together and provide you with a great source of protein, natural energy, vitamins, antioxidants and fibre to start the day. They are also the perfect size for transporting to work or school. The best bit is that you can just pick them up and eat them like a muffin and know that you aren’t putting anything bad in to your body.

DSC_0016

What you need:
To make 6 muffins

Equipment:
*Silicon muffin tray (if you use another muffin tray make sure to grease with coconut oil)
*Mixing bowl
*Fork or whisk

Ingredients:
*1 tbsp pumpkin seed
*1 tbsp sunflower seeds
*Handful blueberries
*Handful raspberries
*4 eggs
*1 tbsp cinnamon

Directions:

  • Turn oven on to 180°c
  • Into a mixing bowl crack 4 eggs and whisk
  • Add 2 tbsp water and mix
  • Add in all ingredients and mix until fully combined
  • Using a ladle or jug, pour the mixture in to individual muffin segments
  • Place in to oven on 180°c / 356°f for 15 minutes until golden brown and cooked all the way through

Suitable for: Gluten-Free, Grain-Free, Dairy-Free, Nut-Free, Vegetarian,  Paleo

DSC_0024

DSC_0028

DSC_0030

DSC_0033

DSC_0040

DSC_0046

DSC_0050

Why eggs are good for you:

NUTRITIOUS: Eggs are one of the most nutritious foods on the planet. A single large boiled egg contains: Vitamin A, Folate, Vit B5, Vit B12, Vit B2, Phosphorus, Selenium, Vit D, Vit E, Vit K, Vit B6, Calcium and Zinc. Try to get pastured or Omega-3 enriched eggs as these are much higher in Vitamin E, A and Omega 3.  They also have only 77 calories (medium sized egg), 6 grams of protein and 5 grams of healthy fats

HDL CHOLESTEROL: Eggs raise the high density lipoprotein – often known as the ‘good cholesterol. People who have higher levels of HDL usually have lower risk of heart disease, stroke and other health issues

EYE HEALTH: Eggs contain nutrients called Lutein and Zeaxanthin which are powerful antioxidants. It has been proven in studies that consuming the right amounts of these nutrients can significantly reduce the risk of cataracts and macular degenerations which are two very common eye disorders especially in later life. Eggs are also very high in Vitamin A. Vitamin A deficiency is one of the biggest causes of blindness in the world

PROTEIN: Eggs are an excellent source of protein containing all the essential amino acids in the right ratios. Eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimise bone health

WEIGHT LOSS: Being a high protein food, eggs can help you to feel fuller for longer and aid weight loss

HEART DISEASE: There have been proven studies which show no significant link between egg consumption and heart disease. Interestingly, according to one study, regular consumption of eggs can help to prevent blood clots, stroke and heart attacks

CHOLESTEROL: Moderate consumption of eggs does not have an impact on cholesterol. Recent studies have shown that by eating two eggs per day does not affect a persons lipid profile and has in some instances, improved it. The research further suggested that it is sat fat that raises cholesterol rather than dietary cholesterol

HAIR AND NAILS: (Clearly the most important part!!) Due to their high sulphur content, vitamins and minerals, eggs aid healthy hair and nails.

 

Share on Yummly

7 thoughts on “Mixed berry mini muffin omelettes

  1. Pingback: Rainbow chicken skewers with roasted red pepper pesto dip | Paleo.With.Mrs.P

  2. Made these this morning. Didn’t have fresh berries so used Waitrose Frozen Berry Smoothie Mix. I also added a tiny splash of maple syrup. Delicious. Thanks so much for sharing this recipe

    • Hi Fiona, I have not tried to freeze them myself but I imagine they should be absolutely fine. Do let me know how you get on. Regards, Emma

Leave a Reply