DASH Diet Collection

Everything your need to know about the DASH Diet

Egg and Cheese Spinach Muffin

 Egg and Cheese Spinach Muffin

A great way to start any day with a protein full breakfast that will suppress your appetite for hours, you can substitute the muffins with a whole grain tortilla. Fresh spinach is packed with nutrients like folate, vitamin E, and vitamin K. These nutrients can help prevent brain problems like dementia.


2 whole-grain English muffins split

1 teaspoon olive oil

8 egg whites, whisked

4- 6 Spinach leaves, finely chopped

2 Ounces (about 1/2 cup) reduced-fat Swiss cheese, shredded

1/2 cup grape tomatoes, quartered

1/4 cup your favorite cheese – try goat cheese

A dash of hot sauce



Preheat the broiler on high. Place muffins, cut side up, on a baking sheet and broil for 2 minutes or until beginning to lightly brown on edges. (Or you can do this in your toaster oven)

Heat a medium skillet on medium heat. Add oil and sauté 3 of the spinach about 2 to 3 minutes. Add the egg whites, season with the hot sauce and pepper and cook, mixing with a wooden spoon until cooked through.

Divide on toasted muffins and top with tomatoes and cheese.

Optional cooking method

Fill each muffin cup un the muffin tins with 1/3 of the egg mixture, bake egg muffins for 20-25 minutes at 350 ‘F until a toothpick inserted into the center comes clean, let rest in pan 10 minutes before removing so they don’t fall.

Add strawberries to garnish

Poached Eggs

Got to love poached eggs, they are filled with B vitamins and protein, which gives you all the more reason to begin your day with them.

In less than 2 minutes, you can get a wonderfully impressive looking poached egg on your plate.

Put 1/2 cup water into a microwave-safe bowl and crack the egg in it.

Cover it with a plate and microwave for around 45 seconds to a minute, depending on the strength of your microwave.

Remove the egg from the water and there you’ll have it: A perfect poached egg.

Top it off with ground pepper and parsley and eat it  on a piece of whole grain toast.


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