Sophisticated Savories

Sophisticated Savories

Friday, May 3, 2013

High-protein, low-in-fat "muffin"

Do you know the muffin man?

How about high-protein, low-in-fat muffin man?

Breakfast can always be a rushed, chaotic,
type of ordeal.

I know some of you are slowly shrinking into your chairs, guilty of
said "panic."

So why not make it easy for you?

Studies have proven, over and over again, that breakfast is the most
important meal of the day. Why? You literally are "breaking the
fast" from dinner the night before. Whatever you chose to consume,
will effect your entire day. Literally.

Why do diets fail time and time again? Usually it is two-fold: one -
an individual does not consume enough calories during the day -
leading to a panicked binge at night, or two- he or she cuts out
entire food-groups entirely. But cutting out entire food groups, you
are fighting a double-whammy effect... not only does your mind want
whatever you say you "cannot have," but your body is also craving
essential nutrients from the eliminated food group. Now granted, yes
- highly processed foods, white-flour, sugar... these are not
beneficial to your diet. But whole grains, certain breads... do not
be afraid of carbs - just learn which one are healthy and will benefit
your body.

I generally make large batches of quinoa to have on hand...
gluten-free, high in protein and brilliant for breakfast/lunch/dinner
or snacks. Before my fruits and vegetables spoil, I will generally
juice them so as to prevent discarding "good food."

I meandered to my refrigerator this morning and found little bits and
pieces of red bell pepper, asparagus, zucchini, tomatoes, cilantro and
shallots. I also had eggs and cooked quinoa. Ergo - healthy muffins.

Simply dice all vegetables (raw) and place in a medium bowl. Season
with smoked sea salt, dried herbs (I am a huge fan of herbs de
Provence), pinch of cayenne pepper and juice of one lemon. To the
veggies, I added 10 egg whites and I egg yolk, as well as 1 cup of
quinoa. A quick mix, then lined a muffin sheet with cupcake holders.
Quick spray of non-stick spray and filled the cupcake holders until
they were about 90% capacity. Bake at 375 degrees for about 20
minutes/25 minutes - until firm and slightly golden brown on the

Not a typical muffin, but high-in protein and almost fat-free... not too shabby.

These can be made ahead of time and simply stored in tupperware in
your refrigerator. If you have left-over steak or salmon, by all
means - chop small and throw into the batter before cooking. Low
fat-cheese and nuts may also be added.

If you're one of those rushed individuals in the morning, simply pop a
few of these "muffins" into a plastic bag, then grab on your way to
the office in the morning... reheat in the microwave upon arrival to
your desk/cubicle. Much cleaner than oatmeal and higher in protein

Spice it up with a little hot sauce or salsa.

Eating healthy should not be a "beating" or chore. My goal is to
provide you with healthy recipes that will fuel your body on a daily
basis, while maintaining the quality of flavor. Spices and herbs, as
well as proper cooking techniques work wonders.


“Nothing would be more tiresome than eating and drinking if God had
not made them a pleasure as well as a necessity.” - Voltaire

Love y'all dearly! ♥

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