Protein is a must for breakfast! If that’s news to you, read Kate’s recent post: Why You Should Never Skip a Meal. Big picture: food provides protein, fat, and carbohydrates – and of these, protein has the greatest satiating power by far, according to the 2008 issue of the American Journal of Clinical Nutrition. That means eating 100 calories from protein, such as eggs, is more satisfying than eating 100 calories from carbohydrates, such as bread, fruit or sugar. When you’re satisfied, you won’t be hungry or have cravings before your next meal. Weight loss, anyone?
These Mini Quiches let you cook once and enjoy the results for a week! Mostly eggs and spinach, they’re packed with 10 grams of protein, antioxidants, vitamins A, C, B6, K, iron, folate and magnesium, so they decrease inflammation and protect against cancer. My recipe makes 8 muffin-sized quiches–perfect for breakfast each day of the week or as a healthy snack. I like them with red pepper, but try substituting veggies like broccoli, cauliflower, jalapenos, green pepper, asparagus, or whatever you like. Turkey bacon adds nice flavor; bacon or ham works just as well. Use your favorite kind of cheese for more protein or leave it out all together. Write a comment below and let me know how you like yours! I usually double the recipe and put half in the freezer. Easy!