- better intake of vitamins and minerals,
- better weight control,
- healthy lifestyle choices,
- better cognitive performance,
- better school performance in children.
As promised, here is a suggestion for a healthy breakfast for the family...
Cheese and rainbow-vegetable egg muffins.
Ingredients (makes 6 muffins)
4 organic free-range eggs
1/3 cup red capsicum/bell pepper (option: tomato)
1/3 cup of zucchini (options: broccoli, kale, baby spinach, peas, asparagus)
1/3 cup of corn (option: yellow capsicum)
1/3 cup of carrot (option: sweet potato)
3/4 of a cup of crumbled feta cheese (or cheese of your choice)
1 clove of garlic (optional)
4 tbsps of olive oil
A pinch of Himalayan salt and pepper
Optional Ingredients: 1/2 cup of mushrooms or 1/2 cup of wild caught smoked salmon
Preparation (Prep time approx. 20 mins)
Prepare all vegetables the night before a school day and... why not involve your children.
I prepare two days worth of vegetables to be more time efficient, you may want to do the same.
I like to wash the vegetables under running water and then place them in a bowl with filtered water and half a cup of apple cider vinegar for 10 mins.
Ask your child/children to dry off the vegetables and then to grate the carrot and zucchini and dice the capsicum (if they are old enough to handle a knife).
Ask your child to crumble the feta cheese or to grate a cheese of their choice.
I suggest you dice the onion finely and press the garlic. If you want to avoid tears, place the onion on a chopping board and apply downward pressure until you hear the gas escape and the onion looks like you have squashed it, then dice it.
Refrigerate all ingredients.
Cooking (Cooking time approx. 30 mins)
Remove eggs from the fridge, crack and beat them in a large stainless steel or glass bowl.
Preheat the oven to 180 degrees Celsius (350 degrees F).
Place 3 tablespoons of olive oil in a pan and heat it (do not heat to smoking point). Sautée onion, garlic, zucchini, capsicum, corn and carrot in the oil for a few minutes.
Remove sautéed vegetables from the hot pan and allow them to cool on a plate.
Grease your silicon muffin tray using 1 tablespoon of olive oil.
Add crumbled feta cheese, salt and pepper to eggs and mix. Then, add the cooled, sautéed vegetables to the mixture and stir ingredients.
Pour the mixture into silicon muffin tray.
Bake for 20-25 mins until golden brown.
I hope your children enjoy the cheese and rainbow-vegetable egg muffins.