Jamie Eason shared this recipe on Bodybulding.com
- Preheat oven to 375 degrees.
- Spray muffin pan with canola or olive oil.
- Mix all your ingredients together in one large bowl.
- Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
- Bake for 40 minutes.
Makes 12 muffins.
Women: 2 muffins
Men: 4 muffins
Another simple recipe I found as a result of my busy lifestyle that so desperately wants to be healthy! Keep in mind, I am currently competing, so my recipe is mighty lean, but can be tweaked with olive oil, cheese, yolk and salt! This is yet another forgiving recipe that can be easily altered.
6 Egg whites
Sea salt and fresh cracked pepper (to taste)
Mrs. Dash Tomato Basil seasoning, no salt
1/2 Cup diced pepper and onion blend
1 Cup Baby Spinach
4 Tbsp Salsa
Spray butter (0 cal, 0 carb, 0 sodium) or olive oil
- Pre-heat oven to 350 degrees
- Beat egg whites
- In a skillet, spray butter or olive oil and heat for about 2 minutes on medium. Add spinach and cook until wilted (about 5 minutes)
- Add the spinach and salsa to the egg mixture
- Use a measuring cup, pour the mixture into the cups of a mini-muffin tin, filling each a little over half way
- Place the muffin tin in the pre-heated oven, and bake for 20 minutes.
Added Note: When I got a new oven these baked in only 12-15 minutes, so watch your eggs! Your oven make bake them faster than 20 minutes.
Eggs. The perfect protein. My husband and fitness guru, Luke, says that you need the whole egg because every part of the egg works together in digestion. If you want to cut out some of that cholesterol by eating mostly egg whites, make your own twist on this omelet:
4-5 egg whites
1 egg yolk
2 Tbsp skim milk
Beat egg whites with the yolk and skim milk
1 plum tomato, chopped
1 small clove garlic, passed through a press
1 handful shredded spinach
1 Tb minced purple onion
Quick saute the vegetables – just till soft.
Pour eggs into a small frying pan coated with Eat-Clean cooking spray (spritzed olive oil). Cook till firm. Add vegetables on one half of omelet, then fold other half over top. Let sit for 30 seconds or so, then serve.
LUNCH! I put this in my whole wheat wrap for lunch – strong protein and veggies! I added a dash of garlic salt and cayenne in the eggs while beating.
[Recipe Source: Tosca Reno, The Eat-Clean Diet Cookbook]