Roar Recipes

Do you regularly find yourself craving food about 10-11am, usually something sweet, maybe a biscuit to accompany your mid morning tea or coffee? This is often due to a crash in your blood sugar levels following the digestion of your breakfast, particularly if you’re partial to a bowl of commercial cereal. One of the best ways to avoid this mid-morning blood sugar crash, is to not jump on the sugar rollercoaster first thing in the morning. 

 

Your typical commercial cereal is often packed full of both sugar and carbohydrates - which is also broken down into a sugar by the body. Once these are broken down and absorbed into the body our blood sugar levels begin to rise quickly - what we call a sugar spike. But what goes up must also come down, and usually harder! We certainly feel the crash when we've overloaded ourselves with sugar...ever noticed how hard it is to put away the packet of sweets once its opened? 

 

Once you've hopped on the sugar rollercoaster first thing in the morning at breakfast, it's hard to hop back off it. You're stuck in the cycle of cravings, with the need to satisfy it quickly with more sugar! So why not avoid the sugar spike altogether and start the day as you hope to go on, with a protein rich breakfast. Not only will help you curb the cravings, but you will also feel fuller for longer too. 

 

Ingredients (for 5 days breakfast)

 

6 Eggs

1/2 Red Onion (or 5 Spring Onions)

4 Chestnut Mushrooms

1/2 Red Pepper

1/3 Small Courgette

5 Asparagus Spears

30g of Feta or Halloumi Cheese

1/2 tsp Italian Mixed Herbs

Salt and Pepper

 

Optional Extras

1/2 Red Chilli

3 Rashes of Bacon

 

Method

 

Pre-heat the oven to 200*c. Chop up the red onion, chestnut mushrooms, red pepper and asparagus spears into small pieces and place them into a mixing bowl. Next grate the courgette and add this to the other vegetable. If you wish to add chilli to your egg muffins, chop it up finely and add it at this point. Crack the eggs into the mixing bowl and stir slowly but well, try not to whisk the eggs, we don’t want them to become aerated. Finally add in the mixed herbs, chopped up cheese, and season well with salt and pepper.

 

If you wish to add bacon, slice it up into small pieces (I use kitchen scissors to do this, its much easier!) and gently fry it until it’s cooked but not crispy! Let it cook for a few minutes, then add it to the mixture and stir until the bacon is well distributed throughout the mixture.

 

Grease a '6 large muffin' Silicone Muffin Tray, or '12 small muffin' using butter, ghee or coconut oil. Then spoon in the mixture to the muffin tray, leaving about 1cm depth free at the top of each. 

 

Place the muffins in the oven and bake for 25-30minutes until the egg is fully cooked throughout. Once cooked, leave them on the side to cool down to room temperature. Finally transfer them into an airtight container and put them in the fridge ready for you the next morning. If made on a Sunday evening these should last you all the way until Friday morning!

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