Here is an LCHF muffin that is great on its own or pairs well with a leafy green salad to make a quick meal. We teach LCHF (Low Carb – Healthy Fat) principles as part of our ProActive Weightloss Challenge. LCHF is a useful tool promoting easier weight management and better health.
Makes 12 muffins( 1 serving = 2 muffins)
Ingredients
2 Tbsp coconut oil
1/2 onion, finely chopped
2 garlic cloves, finely chopped
8 eggs
50 g baby spinach leaves, chopped
4 sausages (300 g) cut into bite-sized pieces
salt & pepper to taste
Tomato sauce (store bought or do homemade option as shown below)
Tomato sauce: (homemade)
180 g tomato paste
1 Tbsp apple cider vinegar
1 tsp garlic powder, 1 tsp onion powder
1/2 tsp ground cinnamon, 1/4 ts freshly grated nutmeg, pinch of ground cloves
Directions
Preheat the oven to 180 degrees C Grease 1 12-hole standard muffin tray.
Heat the coconut oil in a frying pan over a med heat. Add the onion & saute for about 5 min, or until softened. Add the garlic & cook for a further minute. Remove from the heat & allow to cool.
Crack the eggs into a large bowl & whisk until smooth. Add the onion, garlic, spinach & sausage &N mix until well combined. Season with salt & pepper. Spoon the egg mixture evenly inot the prepared tray until level with the rim. Bake for 15-20 min until the muffins have risen & a skewer inserted in the centre of one comes out clean. Allow to cool in the tray for 2 min before turning out onto a wire rack to cool completely.
Serve with tomato sauce (store bought or homemade)
Tomato sauce (homemade)
Mix the tomato paste & 100 ml of water in a small saucepan over med heat, adding more water if you prefer a thinner sauce. Bring to a simmer, then remove from the heat & stir in the remaining ingredients. cool & store in an airtight jar for up to 4 weeks.
Suggestions
The muffins can be stored in an air tight container in the fridge for up to 5 days (or freeze up to 2-3 weeks).
If having for a dinner serve with leafy green salad or green beans, broccoli, cabbage or caulilower
This is a great example of an easy to make, tasty low-carb – healthy fat option. Signup to our newsletter or contact us directly for more information and inspiration:-)
Recipe sourced from Pete Evans – ‘Easy Keto’ cookbook. (Palm Macmillan Australia)
