Yummy, Easy, Healthy Breakfast!

June 5, 2008

I don’t have lots of time in the morning everyday to make a breakfast I want to eat. On very early days, I make a protein shake or have a gluten free piece of toast with peanut butter and 3 oz of Kefir.

I have been pretty busy for many years in the morning and created a few recipes that make eating well easier because it’s prepared ahead of time. I shared this recipe verbally with the women at our Temple of Beauty one day event last month and Jeanne told me I needed to send it out to everyone!

How I cook is I throw a bunch of things together and I usually do not measure. I will give you approximate amounts but play on your own with what you like and adjust accordingly. This is SO simple- I hope you enjoy it!


1. 1 carton of 18 eggs

2    2 cloves of garlic or 2 tsp of crushed garlic

3. 1 large onion

4. 1 package of frozen spinach OR broccoli or both

5. 1-2 cups of grated parmesan cheese

6. salt and pepper

Additional items you can add:

· any veggies

· cilantro, dill, parsley, any herbs you want

· feta cheese, cheddar cheese, your favorite cheese

· breadcrumbs for the top

In a 9 inch glass pan, I put some olive oil or spray in the bottom. I use a generous amount to make sure it doesn’t stick to the pan. I’d say a TBSP maybe? Heat the oven to 350.

In a large bowl, I use all 18 egg whites and maybe 3-4 egg yolks. (1 egg is 70 calories, 1 egg white is 15 and I‘d rather have my fat calories from cheese!) Beat the eggs.

In a frying pan, sauté the onion and garlic and veggies if they are raw. Use a little olive oil again for this.

Then dump it all in the bowl with the eggs and mix it around. When I use frozen spinach, I thaw it first and then stick the whole bag of cold spinach in the egg mix.

Add 1- 1.5 cups of the parmesan cheese (and I love adding feta in it too)

Pour it into the dish, sprinkle the remaining .5 cup (or more) or parmesan cheese on the top and bake for 1 hour checking the middle to make sure it cooks through. The bottom and the edges will pull away from the pan a bit and might be a little spongy. The egg makes its own crust in a way so you eliminate the extra carbs and calories from a layer of crust like in a quiche.

I store it in the refrigerator and take a square out to heat up in the morning. Store it for 7 days or less. If you add more veggies and cheese, you might need the 12 inch dish.

It’s a great way to get good protein, a little fat, some greens and veggies in a quick way to start your day off right!

Written by J.J. Flizanes of Invisible Fitness

http://www.invisiblefitness.com 800 571 5722