Egg Muffins

Egg Muffins

A great way to organize you breakfast for the week is to make a batch of Egg Muffins, wrap them up and store them in the freezer. They are full of protein and super easy to customize with any toppings or add-ins you like.

Basic Egg Muffin Ingredients

• 10 large eggs
• 1 – 1 1/2 teaspoon salt (or to taste)
• 1/2 teaspoon black pepper (or to taste)

 Whisk them together in a large 4-cup measuring cup or a mixing bowl. Add any other seasonings you like.

Divide evenly among muffin cups (about 1/2 – 2/3 cups full) and sprinkle with any additional toppings.

Then add some of your favorite vegetables, herbs and spices.

Pre-heat the oven to 400 ‘ F and cook egg muffins for 12-15 minutes and once cooled, you can store them in resealable bags or glass containers.

Keep them in the fridge (or freezer) and every morning, heat one up in the microwave for 30-40 seconds.

Egg Muffin Ingredient Options

Herbs and Spices: Cumin, Cayenne, Garlic Powder, Thyme, Chia Seeds, Onion Powder, Paprika, Red Chili Flakes

Low Sodium Cheeses like

Vegetables: Broccoli, Green Onions, Bell Peppers, Jalapenos, Mushrooms, Spinach, Sun Dried Tomatoes,

Meats: Chicken, Canadian bacon, turkey bacon,

Sauces: Buffalo sauce, Mustard, Basil paste

Sun-Dried Tomato, Parmesan and Spinach

• 1/3 cup 1/2 sun dried tomatoes, soaked in very warm water until tender and chopped (discard soaking water)
• 3/4 cup chopped spinach
• 1/4 cup loosely packed chopped fresh basil
• 1 cup grated Parmesan cheese

Jalapeño Popper

• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 3-4 Jalapeño peppers, de-seeded and chopped, plus round slices for topping
• 1/3 cup softened cream cheese
• 1/2 cup grated cheddar cheese

Broccoli and Cheddar Cheese

• 1/2 tsp dried thyme
• 1/2 tsp garlic powder
• 1 1/2 cups broccoli, steamed and chopped (or frozen and thawed)
• 2/3 cup grated cheddar cheese

Mushroom, Pepper and Spinach

• 1/2 tsp smoked paprika
• 1/4 tsp chili powder
• 1 cup chopped White Button mushrooms
• 1/2 cup diced green bell peppers
• 1 cup chopped spinach

Buffalo Chicken

• 1/3 cup Buffalo Sauce
• 1/3 cup chopped green onions

1 cup chopped cooked (or rotisserie) chicken

Avocado and White Bean Toast

Avocado and White Beans

Here is a very quick and easy low sodium breakfast recipe that will keep you full for hours. You can double this recipe and put it in a whole wheat wrap for lunch, each serving is only 319 mg of sodium.

Ingredients

1 slice whole-wheat bread, toasted

½ avocado, mashed

¼ cup canned white beans, rinsed and mashed

Juice of ½ a lime

2-3 leaves of fresh basil

Ground pepper to taste

Crushed red pepper (optional)

Low Sodium Shopping Here

Preparation

On the top of the toast slather it with the mashed avocado, fresh basil, lime juice and white beans.

Then season with a little pepper and crushed red pepper or Tabasco to spice it up a little.

Berry and Quinoa Breakfast Cereal

Berry and Quinoa Breakfast Cereal

This berry Quinoa Breakfast Bowl is the best easy and healthy recipe to start your day with. It’s so simple to make - ready in just a few minutes.

 Vegan, gluten-free, and the kids will enjoy it as well.

Ingredients

• 1/4 cup hemp seeds
• 3/4 cup water
• 1 cup strawberries (fresh or frozen)
• 1 tablespoon honey
• 2 cups cooked quinoa any variety
• 4 strawberries
• 1/4 cup blueberries
• 2 tablespoons walnuts

Instructions

Add the 4 milk ingredients into a high-powered blender. Blend on high until smooth and creamy (will be the consistency of milk). 

Set aside.

Place quinoa in a bowl, pour milk over and sprinkle on toppings.

Nutrition

Serving: 0.5 of each 

ingredient | Calories: 493kcal | Carbohydrates: 60g | Protein: 20g | Fat: 20g | Saturated Fat: 2g | Sodium: 22mg | Potassium: 558mg | Fiber: 10g | Sugar: 19g | Vitamin A: 130IU | Vitamin C: 58.2mg | Calcium: 115mg | Iron: 7mg

Breakfast Muffin Sandwiches

LoSo Breakfast Egg Muffin Sandwiches

This recipe makes 12 sandwiches, we can freeze them and heat and eat them quickly in the mornings when you are short on time.

INGREDIENTS

 12 eggs

 12 English muffins sliced

 3 1-oz slices  Swiss cheese, cut into quarters

DIRECTIONS

 Preheat the oven to 375 degrees F.

Grease 12 10-ounce ramekins.

Place the ramekins on 2 baking sheets.

Place 1 beaten egg in each ramekin.

Season with a little pepper. 

Bake 14 to 16 minutes, or until egg sets.

Remove from the ramekins to a plate promptly to prevent sticking.

 Let cool.

 On each muffin bottom, place an egg and quarter-slice cheese. 

Top the muffin. Wrap in plastic or place in a zipped bag. Freeze.

READY TO EAT

To reheat, wrap in a paper towel to help prevent the muffin from getting tough.

 Heat muffins in a microwave on High 1 to 2 minutes.

To freshen it up add a slice or two of Avocado or Tomato or Spinach

PER SERVING: Calories = 229 Fat (g) = 10 Sodium (mg) = 92 Carbohydrates (g) = 21 Protein (g) = 13

Sweet Potato Toast

Sweet Potato Toast Recipe

Sweet Potato toast recipes are certainly worth a try, this is a low sodium breakfast that you may take to, you can add you favorite combinations onto a slice of sweet potato. Sweet Potatoes are a rich source of vitamin a and C, as well as a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.

So here are just some sweet potato combination I really enjoy, but try your own and let me know your favorite.

Spinach and Eggs

Sweet Potato is a wonderful source of Vitamin C. topped with a little spinach, egg and a dash of hot sauce; it's a delicious and nutritious with only 190 mg of sodium per slice of sweet potato toast.

Ingredients

• 1 large slice sweet potato ( ¼ inch thick)
• ⅓ cup cooked spinach
• 1 large egg, fried or poached

• ½ teaspoon sliced fresh chives

• ½ teaspoon hot sauce
  
  Preparation
  
  Toast sweet potato in a toaster or toaster oven until just cooked through and starting to brown, 12 to 15 minutes. Top with spinach, egg, chives and hot sauce.
  
  Tuna and Avocado

This recipe has a little Asian flavor, with only 110 mg of sodium per slice of sweet potato.

• 1 large slice sweet potato ( ¼ inch thick)
• ¼ ripe avocado, mashed
• 1 tablespoon julienned carrot
• 1 teaspoon chopped pickled ginger
• 1 tablespoon flaked oil-packed tuna
• ½ fresh lemon juice
• ⅛ Teaspoon toasted sesame seeds
• Finely sliced seaweed
  
  Toast sweet potato in a toaster or toaster oven until just cooked through and starting to brown, 12 to 15 minutes. Top with avocado, carrot, ginger, tuna, and squeeze a little lemon juice over the tuna and garnish with some sesame seeds and seaweed.

Almond Butter and Banana

This is an amazing combination that will keep you felling full until lunch time. If you don't have almond butter, try it with peanut butter or cashew butter.

Ingredients

• 1 sweet potato
• 2 tbsp almond butter
• 1 banana
• cinnamon

Directions

Slice sweet potato lengthwise into 1/4-inch slices. Add to the toaster like you would bread and toast on high. You may have to toast it twice to fully cook it.  

Top with almond butter, banana slices, and a sprinkle of cinnamon. 

Check out the variety of Nut Butters HERE

Sweet Potato and Avocado

Just plain and simple your sliced sweet potato toasted and add your sliced avocado on top or mash it up with a little lemon or lime juice and add a little red pepper flakes for a little kick.

Peanut Butter Cinnamon Toast

Peanut Butter and Cinnamon Toast

A great way to start your morning boost is with a yummy peanut butter-banana toast recipe and sprinkle a little cinnamon on top for an extra flavor boost and help protect your heart.

Ingredients

• 1 slice whole-wheat bread, toasted
• 1 tablespoon peanut butter (low sodium choices below)
• 1 small banana
•  Cinnamon to taste

Spread toast with peanut butter and top with banana slices. Sprinkle with cinnamon to taste.

 One piece of toast is 266 calories and only 53 mg of sodium

Low Sodium Shopping Here

Low Sodium Peanut Butter Choices

There are some low sodium peanut butters on the market.

Jif have a Natural Low Sodium Creamy variety as well as Simply Jif

·                  Natural has 80 mgs sodium/serving. Simply has 65 mgs sodium/serving.

Smuckers also have a natural peanut butter with no salt.

Justin's peanut butter is made of oil and nuts, No salt.

Frittata

Low Sodium Frittata

It’s so easy to make a frittata for breakfast, turn on your stove top and into your fry pan add all your ingredients then pour your egg mixture over everything, as soon as the edge of the eggs set on the cook top, just pop it into the oven for a couple of minutes to finish it off – you have a wonderful tasty brunch. Think of what you like on your pizza, and then try adding it in: olives, mushrooms.

This recipe has Sodium 101.9 mg  per serving.

Ingredients

• 2 Cups Zucchini - grated
• 2 oz. fresh baby spinach
• 2 Cloves Garlic
• 2 Tbsp. Olive Oil - for sautéing
• 8 Leaves Fresh basil
• 1 teaspoon Chia Seeds
• 1 Cup Onion - Chopped
• 1 Cup Sweet potato - Chopped
• 1 Medium Tomato - sliced to garnish on top
• 8 Large eggs
• 1/4 Cup 2% Milk
• 1 tsp Black Pepper
• 2 Tbsp. Parmigiano-Reggiano cheese lowest sodium you can find.
  
  
  Low Sodium Shopping Here

Instructions

Pre heat your oven to 350 degrees F.

Grate the Zucchini and then dry on some paper towels and squeeze out a lot of the moisture.

Heat the olive oil in a deep skillet or sauté pan (that is oven safe) over medium heat.

Warm the garlic in the oil and sauté the onion, basil, chia seeds, sweet potatoes, and zucchini in the pan up on medium high heat until the mix turns golden brown.

Add the milk, eggs,baby spinach and black pepper to a blender and blend on the highest speed until frothy.

Pour the egg mixture over the ingredients in the pan.

Let it set for one minute on the stove top.

Add the cheese, float the tomato slices on top and finish the frittata in the oven for ten minutes and the eggs have cooked through.

Garnish with a little fresh basil, slice and if you are having it for your brunch or lunch add your favorite side salad and enjoy.