Eggs – Demystifying Labels

Eggs varieties seem to be taking over the dairy isle these days, have you noticed?  Let’s not even go there with the entire row of frozen pizza options!  Here is a little help with the mystery of labels on eggs these days, and the added cost. Use these to make the best choice for your family and yourself.

 

Cage-Free

This label means that the hens live in large barns.  They don’t have outdoor access, and they get about 1.5 sq. ft. of space each typically.  Not idea for moving about much, but better than the extremely confined corners of a cage.  They can move more and socialize, which makes for happier, healthy ladies!

Free-Range

The hens are often housed in barns, and have limited access to outdoor areas.  These outdoor spaces are required to be at least 2 sq. ft. per hen and have the added bonus of vegetation.  More plants to nosh on means more nutrients for the hens which translates into more nutrients in the eggs.  No guarantee that every hen eats the plants, so a slight toss up on the added benefits in each egg.

Pasture-Raised

These chickens are required to get a minimum of 108 sq. ft. of outdoor space in addition to indoor space for resting and roosting.  The more natural environment results in less stress for the hens and more room to move about and do what they do.  Some studies have even shown these eggs to contain more nutrients and Omega 3s than non-pasture-raised hens.

 

 

 

Boring Breakfast Solution #6 – Microwave Banana Bread Mug Cake

Simple yet healthy is the key these months.  Gluten free or not, this one is a great one to try.

Banana Bread Mug Cake

Prep Time: 5 minutes

Cook Time: 3 minutes

Total Time: 8 minutes

Yield: 1 mug cake

Ingredients:

1 large ripe banana, mashed
1 large egg, lightly beaten
2 tablespoons full-fat coconut milk (or almond milk)
1 to 2 teaspoons pure maple syrup (or honey) (OPTIONAL)
2 tablespoons coconut flour (or 4 tablespoons almond flour)
1 tablespoon raw walnuts, chopped
1/4 teaspoon ground cinnamon
1/4 teaspoon baking powder
Pinch sea salt

Instructions:

Combine all ingredients and mix.  Place in microwave safe mug and microwave on high for 3 minutes.  Remove and let sit for 1 minute to cool slightly.  Eat and enjoy.

 

As always, let me know what you think once you try it.

 

Boring Breakfast Solution #5: Banana Nut Muffins (nope not pumpkin!)

Breakfast does not have to be boring or time consuming anymore!  A little preparation and you have a perfectly balanced morning meal for the week for everyone.

Protein Banana Nut Muffins

Ingredients:
4 bananas, mashed with a fork (the more ripe, the better)
4 eggs
1/2 cup almond butter
2 tbsp coconut oil, melted
1 tsp vanilla
1/2 cup coconut flour
2 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
sprinkle of mini chocolate chips (optional)
Directions:
Preheat oven to 350 degrees F. Line a muffin tin with cups. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a hand blender, blend to combine.
Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full.
Bake for 20-25 minutes, until a toothpick comes out clean. Serve warm or store in the refrigerator in a resealable bag.  For the kids, I added a little sprinkle of mini chocolate chips to the top when I reheated them (20 sec in microwave).
Servings: 12 muffins

Boring Breakfast Solution #4 – 3 min. to finished

No more “I don’t have time” excuses, here is a 3 minute breakfast (perhaps quicker) that can be wrapped and taken on the go to eat.  Keepin it real here (not even a comb through my hair, lol).  Try it and tell me how it goes.

Here’s what you need:Breakfast Burrito Ingredients

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Overnight Power Oatmeal

We are all pressed for time this holiday season, myself included. This is not an excuse to give in but rather a good opportunity to look for ways to prep ahead of time. I don’t know about you, but it seems often I end up with 15 minutes between two other things. I am NOT encouraging you find ways to fill up that time with more stuff to do, but rather to take a minute to do something to save time later for you.

Put on one of your favorite songs on the radio and make your breakfast for the entire week and quickly. Here’s the overnight, delicious to get your oatmeal ready for the entire week in a few easy steps.

Overnight Power Oatmeal

❖ Gluten free raw oats
❖ Small 8oz mason jars or other sealable containers
❖ Chia seeds
❖ Unsweetened non-dairy milk  (almond, coconut, rice, hemp, flax etc.)
❖ 1/2 Scoop of Protein Powder of choice

Last step-any superfood toppings your little heart desires! i.e. nuts, berries (or other low/mid glycemic fruit such as apples or pears), cacao powder, gogi berries, hemp hearts, bee pollen, raw pumpkin seeds, pure vanilla, unsweetened coconut flakes, a dollop of nut butter, cinnamon etc. Use your imagination, just keep the sugar to a minimum as you already have a good amount of low glycemic carbohydrates in the form of oats.

Preparation
❖ Raw Oats always go first-fill to approximately half way
❖ 1 tablespoon or chia seeds (white or black is fine)
❖ Shake vigorously
❖ Add milk to the top leaving enough room to add the toppings you wish
❖ Add some toppings and don’t forget some superfoods!
❖ Seal and leave in the fridge overnight.

Pull out and warm if desired.  Add a little milk or moisture in the morning to give it a smoother consistency.  Enjoy.

thank you Ciarafoy.com, modified by eatlivefit.net