Flour-less Egg & Bacon Muffins
Here is a kid friendly breakfast that looks and tastes good enough to serve at a drinks reception to grown ups.
Makes about 15 mini breakfast muffins.
You will need:
3 eggs
3 slices of bacon (I buy bacon in a lump, so depending in which way I slice, it could be 6-7 slices across or 3 lengthwise, just put some bacon in if you want, that’s all I am saying)
50 g of Gruyère or any other hard cheese of your choice
1 spring onion, green and white parts (optional).
Preheat the oven to 180 C.
Cook the bacon in the frying pan or oven, then chop it in small pieces. Chop the spring onions. You can also add herbs like coriander, parsley or chives. Grate the cheese. Now beat the eggs until yolks and whites are well combined, add bacon, herbs and cheese, mix again and pour into mini-muffin moulds ( I use a mini muffin baking tray). Fill the moulds only halfway as these will rise and escape all over the oven!
Bake for about 10 mins or until golden brown.
This is just a guide. I add ingredients by eye and depending on whether we want more cheesy or more bacon flavour. Herbs and onions are another variable. Fried onions are a also nice addition.
I have made a variation of these muffins by adding a little arrowroot (or substitute cornstarch), 1 tbsp yogurt and 1/2 tsp baking soda for a firmer spongier texture and more stable rise, but pure egg as the base works well too and is less time consuming, which is a very important factor at 6:30 am.
On the nutritional side, eggs are a superfood and a fast-food at the same time. How cool is that?
Eggs have had a bad reputation due to the cholesterol confusion which is now thankfully being resolved.
Our bodies can’t survive without cholesterol.
Cholesterol is is a structural molecule that is an essential part of every single cell membrane.
It is also used to make steroid hormones like testosterone, estrogen and cortisol..
The liver produces large amounts of cholesterol. When we eat a lot of eggs (high in cholesterol), the liver produces less instead. Read this well researched post at AuthorityNutrition to get all the facts and references
However not all eggs are the same. Hens that are raised on pasture produce the healthiest and tastiest eggs, which are high in Omega 3 and fat soluble vitamins. We buy our eggs at a local farm. Their chickens have a house with a garden all to themselves, I mean, a practically normal size house and a big garden, really. I’m envious but also very happy that we have access to such fabulous eggs.
the slew of nutrients in an egg yolk is so comprehensive that a few a day would offer better insurance than a multi-vitamin From Cholesterol and Health
Egg yolks are the richest source of two superstar carotenoids—lutein and zeaxanthin. Not only are bright yellow yolks loaded with these fat-soluble antioxidant nutrients, they are more bioavailable than those found in vegetables, corn and most supplements. While these nutrients have a reputation of combating macular degeneration and cataracts and supporting overall healthy vision, they have a long list of other benefits, including protecting the skin from sun damage and even reducing one’s risk of colon and breast cancer. Read more on the Weston Price site
Bacon may be your next concern. The free-range non-smoked bacon I use has only pork and saltpeter in it. Saltpeter or potassium nitrate has been used for meat preservation since the middle ages. Find out why you shouldn’t be concerned about nitrates & nitrites in bacon on Chris Kresser’s blog.
