healthy breakfasts

Omelet Muffins

Hosting a healthy summer brunch party can be stressful. Unless you hire an omelet chef, you face the dilemma of keeping the eggs hot, personalizing orders, and feeding all of your guests at the same time. Before you throw in the towel and turn to the convenient bagels and cream cheese, we have your solution: omelet muffins! 

They're exactly what their name suggests. "Omelets" made in muffin tins. They allow you to simultaneously cook for an entire brunch party and personalize orders. Not to mention, they're kind of adorable to showcase. Below we are sharing one of our favorite recipes, but feel free to tailor it to you or your guests! 

Ingredients: (makes 8 muffins)

omelet muffins
  • 8 eggs
  • 1 cup diced bell peppers
  • 1 cup diced onion
  • 2 handfuls chopped spinach
  • 1/2 cup milk
  • 1/3 cup shredded cheddar cheese (or cheese of choice)
  • salt and pepper to taste

Directions:

egg recipes

1. Preheat the oven to 350 degrees F. Spray 6 or 7 muffin cups with nonstick spray.

2. In a medium bowl, whisk together the eggs, veggies, and milk. Scoop into the prepared muffin tins (We find it easiest to use a 1/3 cup measuring cup) almost to the top. Sprinkle cheese on top. Then give each one a good dose of pepper or a pinch of salt.

4. Bake 25 to 30 minutes, or until egg is cooked through. Easy way to check the egg: touch the middle of the muffins. If they are still wet and gooey, they'll need a little more time in the oven. They should feel cooked through.

5. Serve egg muffins immediately (with salsa or guacamole, if desired).

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Spotlight On: Chia Seeds

Love it or hate it, chia seeds are here to stay. It wasn’t too long ago that the now fully acclaimed super food was an obscure grocery store D-lister. Now you can practically find chia seeds before you can find sliced bread. There are good reasons why the chia love has spread like wildfire, so we're here to share why these little guys are more than just a food fad. 

chia seeds

The history behind Chia seeds amplifies its mass appeal. Chia was a staple for ancient Aztec and Mayan civilizations. The word chia is actually the Mayan word for β€œstrength”. The warriors relied on chia for fuel before their ultra long distance treks through the desert. So while we may not be trekking through any desserts, chia seeds have a multitude of benefits for us in the modern world as well.

These little seeds have an impressive nutrient profile. Just two tablespoons provides 11 grams of fiber, 4 grams of protein, omega 3’s and all ten amino acids making it a complete plant protein. A serving of chia seeds has more antioxidants than blueberries and more protein than flax seeds. The fact that the seeds expand and gelatinize when mixed with a liquid are what makes you feel full and satisfied after consuming a small amount. The gelatinous consistency also makes it a great addition to muffins, yogurt, smoothies and puddings. Remember, two tablespoons is about 100 calories so you may want to stick to 1 tablespoon at a time.

One of our favorite ways to use Chia seeds is in our overnight oats. We all know how hectic mornings can be so we love having breakfast ready to go. This is a nutrient packed breakfast that will keep you full and energized.

5-Minute Overnight Oats

Ingredients: (serves 1)

overnight oats
  • Mason jar (because everything looks better in a mason jar)
  • 1/3 cup rolled oats
  • 1/3 cup unsweetened almond or soy milk
  • 1/3 cup plain Greek yogurt
  • 1 tablespoon chia seeds
  • 1 teaspoon cocoa powder
  • 1 teaspoon vanilla extract
  • Optional teaspoon of honey or peanut butter
  • Pinch of cinnamon

Directions:

Mix together all ingredients in the mason jar and refrigerate overnight. In the morning, add fresh berries or sliced banana and enjoy. Easy as that!

Tovita Trick: blend 1 medium banana with soy or almond milk in above recipe. Add all of the ingredients as instructed. Refrigerate overnight and enjoy your banana overnight oats!