For people with certain dietary restrictions and food allergies, eggs can be an essential part of a healthy diet. Recently, we’ve been experimenting with a ‘no’ carbohydrate/high protein diet known as the Paleo diet, and lucky for us eggs are on the menu! Interestingly, we have many friends who are vegetarians and they chuckle at the idea of a ‘caveman’ diet, after all, it does sound pretty meaty doesn’t it? ‘-) Fortunately, between fruits, vegetables and eggs, we can still share a meal with those same meat-shunning friends.
We all know that eggs are a great source of protein and yes, eggs are high in cholesterol, but they are also low in saturated fats and rich in hard to find nutrients such as vitamin D (in the yolks) and choline. And remember, eggs from pastured birds are proven to be healthier and more nutritious than traditionally produced eggs.
Basic egg muffin recipes ingredients:
1/2 teaspoon sea salt
1/4 teaspoon fresh ground pepper
8 – 10 pastured eggs
1/4 cup milk (almond milk is a great substitute if dairy is not in your diet)
Preheat oven to 375 degrees
Prepare a 12-cup muffin pan with shortening of choice
In a large bowl, whisk together eggs, salt and pepper and milk
Use a measuring cup to fill muffin wells with egg mixture, about 1/4 cup each
Bake the egg muffins for 20 to 25 minutes or until eggs are set in the middle, cool on rack 5 minutes before serving
Feel free to mix and add other ingredients as you desire, and as your diet permits. You can add things like cheese, fresh herbs, seasonal vegetables and meats or meat substitute and even smoked fish. Need some ideas? Here are a few egg muffin recipes we really like:
It’s no secret that I enjoy cooking and eating more than I do writing. However, blogging does have its benefits, so when the nice folks over at Storey Publishing reached out and asked if I would like a copy of Jennifer Trainer Thompson’s newest book, The Fresh Egg Cookbook, I jumped at the opportunity!
I like cookbooks that inform and inspire, as well as instruct, and Jennifer Thompson is a natural storyteller. She generously shares her experiences along with helpful tips and insights about raising chickens, cooking fresh eggs and the history of a recipe, when there is one to be told.
There are dozens of recipes in this book, and I plan to try most of them, however the very first recipe that called to me where the popovers. What caught my eye was how easy the ingredients and instructions were – popovers are typically made with simple ingredients you’re sure to have on hand; eggs, milk, flour, butter, and salt.
We made a batch this weekend and had them for breakfast with jams, butter and cheese. We liked them so much we made them again for dinner, which included grilled pork chops on a bed of sauteed cabbage & apples – both servings were delicious! (Btw, did you know that the most famous version of a popover is the Yorkshire Pudding?)
Popover recipe from the Fresh Egg Cookbook:
3 tablespoons butter
1 1/4 cup milk
2 tablespoons butter, melted
1 1/4 cup unbleached all purpose flour
1/4 teaspoon salt
Preheat oven to 375øF. Butter a six-cup popover pan – I used a 12-well muffin pan instead. Add 1/2 tablespoon of the chilled butter to the bottom of each cup and put the pan in the oven until the butter melts.
Beat the eggs until foamy. Beat in the milk and melted butter. Add the flour and salt and beat until smooth, about 3 minutes.
Fill the prepared (pan) wells no more than three-quarters of the way with batter and bake 25 to 35 minutes (time will vary depending on oven), or until puffed and well browned. Serve hot!
Tips for to great popovers:
Make sure the pan is hot before you pour in the batter