Fertility Superfoods: For the On-The-Go Breakfast, Eat a Frittata Muffin

Kathleen's picture

The most common question after people read the Acubalance Fertility Diet book and watch the video is: “What the h-e-double-hockey-sticks am I supposed to eat for breakfast?” If you haven’t read the (free) book and watched the (free) video I’ve linked above yet, spoiler alert: most of the food that the average Canadian eats for breakfast is not great for fertility. The intention for every meal is to provide your body with good quality fuel that includes a balance of protein, fat and complex carbs. This means that the stereotypical breakfast that many of my patients come in eating (cereal, scones, or doughnuts with a side of coffee) is not a good way to jumpstart your day and not the right building blocks if you are trying to get pregnant. However, consuming simple carbs IS a great way to gain visceral fat, develop insulin resistance and increase inflammation in the body so yay! (insert sarcastic tone here).


Here is the recipe for one of my favorite breakfasts for someone who is busy and needs a quick grab-and-go meal. I make up a batch of these on the weekend and toss them in the freezer. Then, when I wake up, I pop one in the oven on low heat as I’m brushing my hair and voila! It’s warmed up and ready for me to munch on with a side of avocado before I walk out the door to catch the bus. It’s easy to customize as well so you don’t get bored and it will fuel you a lot better than that bowl of Cheerios.  

 

FRITTATA MUFFINS

12 eggs

1 cup of veggies

¼ cup of protein

2 tablespoons of fat

Salt and pepper to taste

2 tablespoons of whole milk (optional)

Cheese (optional)

Fat to grease the muffin tins

  1. Preheat the oven to 325 degrees.

  2. In a big bowl whisk up the eggs so they are well-combined. If you’d like to add milk for a more fluffy, creamy consistency, do so now.

  3. Add the veggies, protein, and fat to the egg mix. For veggies, I use whatever is handy around the house, some of my favorites include leeks, zucchini, chard/kale, squash, garlic, onions, broccoli, cauliflower, carrots, etc. If you are using a harder vegetable like carrots or squash, cook it first by sauteeing or steaming lightly before adding to the mix. Choose your own adventure when it comes to protein too! I love bacon, sausage or leftover roasted chicken. As for fat, melted coconut oil, butter, olive oil are some of my faves.Since fat is the building block for steroid hormones, including the sex hormones such as estrogen, progesterone and testosterone, it is important to make sure you get a good supply of healthy fats. I’ve even got an easy recipe to make butter at home here!

  4. Use a paper towel to generously grease the inside of a muffin tin.

  5. Pour the frittata mixture into the muffin tins, leaving a little room so they can rise a bit when they cook

  6. Bake until the egg is cooked (~10-15 minutes). As an option, grate a little cheese on top in the last 2-3 minutes of cooking. They should easily pop out of the muffin tins when done.

  7. Cool and toss into a bag in the freezer.

  8. For breakfast, just pop one out and warm up in the oven on low heat for about 10 minutes

  9. Enjoy!!

 

Warmly,

Kathleen Lee FABORM, RTCMP, L.Ac. MTCM

 

Let’s continue the conversation! To book a 15 minute complimentary consultation with me, give Acubalance Wellness Centre a call (604)678-8600.