Little Step No. 79
What to do:
Make these simple egg muffins
Why this step works:
We're well into exam season, and stress levels are definitely running higher than normal in our house. And whilst I might not be much (or more honestly, any!) help with maths or physics revision, what I can do is make sure there are nutritious meals or snacks to hand when needed.
This little step is not just for those doing exams though, it’s for everyone – because we all go through patches of extended stress, and that's when we need quick and easy access to nutritious food. That’s where these simple egg muffins come in handy! They’re quick to make, super tasty and easy to eat - small enough to manage, even for a nervous, churning stomach. The recipe is versatile too – follow it exactly or use whatever veg you have in the fridge; also works well with chopped ham or bacon if you fancy.
Simple egg muffins
You will need:
1 tbsp extra virgin olive oil
150 g broccoli, finely chopped
1 red, yellow or orange pepper (or a mixture of all), finely chopped
2 spring onions, finely chopped
6 large organic eggs
1 tbsp whole milk
large pinch smoked paprika
50g cheddar cheese grated
Small handful of fresh chives chopped (optional)
Muffin cases (optional)
Method:
Heat the oven to 200C. Use half the oil to grease an 8-hole muffin tin (or you can use muffin cases to fully make sure they don't stick to the pan). Heat the rest of the oil in a frying pan; add the broccoli, pepper and spring onions and fry for about 5 mins then leave to cool.
In a bowl, whisk the eggs with the milk, smoked paprika and half the cheese. Add the cooked veg and pour the egg mixture into the muffin holes or cases. Top each with the rest of the cheese and the chopped chives. Bake for 15 – 17 mins or until golden brown and cooked through.
Make in a big batch and freeze. Keep in the freezer for up to 3 months. Reheat in the oven for 10-12 minutes or until piping hot all the way through.
What’s so great about these simple egg muffins?
Stress is a BIG drain on your energy and nutrient resources. Feeding yourself well during times of stress will not only help you to cope better in the moment, it will also help to replace the essential nutrients that are used up rapidly during the stress response. We need more nutrients, not less, during stress and yet what tends to happen is that people reach for nutrient-lacking, ultra-processed, convenience foods instead.
Eggs provide a wide range of essential nutrients and are a great source of protein too. I've noticed that people often don't eat enough protein in general and especially not when they're stressed. Protein is crucial because it really helps to support a more balanced stress response.
And last but not least, a little something I've been thinking about today......
Whether you’re new to little steps or have been receiving them for a while and you’re struggling to make the changes you want, just know this:
Making changes isn’t easy; even the teeniest tiniest changes can sometimes feel like climbing a mountain. My best advice is to take the first step, no matter how small. I know it's not easy; in fact the first step is often the hardest. But honestly, something magical happens when you take it. It's like you’ve pressed go on the process of change and before you know it you're on your way. Today I re-read my Little Step no 1 (about the magic that happens when you take the first step); and here we are at Little Step no 79.
"Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now."
William Hutchison Murray
Wishing you a wonderful week ahead and all the very best to everyone doing exams at the mo, you've got this x
Resources & References:
Recipe adapted from BBC Good Food