October 8 is World Egg Day. Over the years eggs have gotten a bad rap. We've been told that we shouldn't eat them, or we should eat them but throw out the yolks, now they're okay to eat (avoiding problems with suppliers that is). I think a lot of people are still very confused about eggs and whether they are okay to eat.
Eggs are a great food. Yes, they have cholesterol in them, but it's healthy cholesterol and something that our body knows how to process. A single egg also contains six grams of protein for only about 70 calories. That's quite a nutritional package. They also provide brain-boosting choline as well as lutein which can be helpful in protecting against cataracts and macular degeneration.
Just as important, eggs are delicious, versatile, and easy to prepare. In honor of World Egg Day, here's a recipe for a Breakfast Quiche Muffins modified from the excellent Crustless Quiche recipe by Jeffrey Smith.
Breakfast Quiche Muffins
Ingredients
- 4 slices preservative free bacon, cooked and crumbled
- 1 cup mushrooms, diced and sauteed
- 2 spring onions, diced
- 4 eggs
- 1 cup organic cottage cheese
- 1 cup shredded organic cheddar cheese
- 1/4 cup brown rice flour (can use whole wheat if GF is not a concern)
- 1/2 teaspoon baking powder
- generous pinch of salt
Instructions
- Preheat oven to 400 degrees F
- Grease two muffin tins and set aside
- Beat together eggs, cottage cheese and 1/2 cup cheddar cheese
- blend in bacon, mushrooms, and spring onions
- In a separate bowl whisk together dry ingredients before adding to mixture
- Spoon mixture into muffin cups
- Top with remaining shredded cheese
- Bake until tops are golden and quiches are slightly firm when touched 15-20 mins
- Remove from oven and cool in the tins for 5 minutes before serving
Notes
- These can be frozen and reheated at 400 degrees F for 5-7 minutes
- It is possible to use other vegetables
- Add 1 tablespoon chopped fresh herbs for added flavor
