March 15, 2016

Wait, is that a photo of eggs on a blog on healthy snacks? Are those egg yolks??


YES! Eggs, in my opinion, are nature's multi-vitamin. And yes, I'm talking about the whole damn egg.


For years, health-governing bodies issued warnings to avoid saturated fat because it was thought to be a major player in increasing one's risk for cardiovascular disease. Eggs, which happen to contain saturated fat in the yolk, were a primary target. 


So what changed? For starters, we know more about saturated fat than we once did. There are various types of saturated fats, in fact, not all of which impact cardiovascular disease risk in the same way. Some forms, such as stearic acid, haven't been shown to negatively impact cholesterol levels, and are largely converted to monounsaturated fat in the liver. It just so happens that stearic acid makes up a significant portion of an egg yolk's total saturated fat content, and is present in even higher levels in free-range chicken eggs.


And, now we know cholesterol in eggs is unlikely to affect blood cholesterol levels. And while the whites are more or less pure protein, the yolks are where all the other nutrients hang out. Throw away your egg yolks and you're tossing about a third of the protein and all of the vitamin E, D, beta-carotene, selenium, and omega-3s down the drain. (Especially ironic when paying a premium for omega-3 fortified eggs, then throwing out the yolks.)


So grab a half dozen and get cracking at this tasty recipe (pun completely intended) --


6 large eggs

1 tbsp whole milk

1/3 medium yellow onion, chopped

1/3 green bell pepper, chopped

12-18 cherry tomatoes, quartered

1/4 c broccoli florets, coarsely chopped

1 tbsp dried parsley

1 tbsp dried oregano

1 tbsp shredded cheese (optional)

1 tbsp nutritional yeast fflakes (optional)

black pepper, to taste


Heat oven to 375 degrees.


Chop up your favourite omelette veggies. While I used broccoli, peppers, tomatoes and onions, you are encouraged to choose the ones you like most. It's your snack, after all. 


Divvy the veggies up into a greased muffin tin (or ungreased silicone muffin cups, as I've done). And because eating the same thing every day is boring as s***, mix it up! I like to keep the green peppers and onions together, broccoli and tomato separate. So play around with it.


Next, whisk your eggs and milk into a frothy delight. Pour into muffin molds to cover veggies. Careful not to fill to the rim. These puppies are going to rise.


Sprinkle with your favourite seasonings and herbs. Optional: sprinkle with a bit of cheese or nutritional yeast flakes.


Cook at 375 for 15-20 minutes or until the muffins are firm, no longer runny. Pop muffins out of molds and allow to cool for a minute before digging in. 


Store these in an air tight container in the fridge for up to 5 days or freeze them individuallly in plastic baggies. Thaw, heat and go!



Disclaimer: Fit Club is not a medical doctor and the information contained herein should not be taken as medical advice. These are not intended to diagnose, treat, cure or prevent any health problem. Recommendations by Fit Club are not intended to replace the advice of a physician or health professional. Please consult your physician or a health professional before beginning any diet or exercise program.

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