Find yourself in a rush in the morning? This little fluffy “muffins” are great for a quick, grab and go, high protein breakfast or a wonderful snack any time of the day. Try cooking these on a Sunday and use them throughout the rest of the week. Cooked prroteins, such as eggs, can stay safe in the refrigerator for about 3-4 days.

Energy Boosting Egg Muffins

by The Nutrition Twins


6 eggs

½ cup skim or 1% milk

¼ teaspoon (tsp) salt

1/8 tsp pepper

1 cup low-fat or fat free shredded Cheddar cheese (4 ounces)

½ cup chopped zucchini

¼ cup chopped red bell pepper

¼ cup chopped green bell pepper

2 tablespoons chopped red onion



Preheat oven to 350 degrees Fahrenheit.

Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese, zucchini, bell pepper and onion; mix well.

Spoon evenly into 12 lightly sprayed muffin cups, about ¼ cup each.

Bake until just set, 20–22 minutes. Cool on rack 5 minutes. Remove from cups and serve warm. Makes 12 mini egg muffins.

Nutrition facts per serving (2 mini muffins): 110 calories; 7 grams g fat; 296 mg sodium; 3 g carbohydrate; 12 g protein

Makes about 12 total muffins.

Recipe from:

The best thing about this recipe is that you can alter it however you like. Use whatever leftover vegetables that you have. Try spinach and some feta cheese for a different spin. Dice up some Canadian Bacon (which is a lean protein!) for a flavor and protein boost without excess calories. If you are watching your cholesterol you can certainly substitute egg whites. Keep in mind that 2 egg whites = 1 whole egg.


The sun is shining, school is out, the sounds of birds and seagulls fill the air and we can almost hear the drone of “Watch the tram car please…” if we listen closely. This must mean that it’s summer! The summer also means the plants are in full bloom, including fresh produce too!

Be sure to take advantage of seasonal produce, but remember that you can always buy frozen fruits and vegetables for a nutritious choice all year round.  Here is a list of fruits and vegetables to buy fresh this Summer:




Bell Peppers











Green Beans

Honeydew Melon


Lima Beans








Summer Squash and Zucchini



Be sure to bookmark the USDA’s list of seasonal produce for future reference. Also, don’t forget to support your local community and buy local when possible, whether you are in PennsylvaniaNew Jersey or Delaware.

As Father’s Day approaches once again, it’s a great time for all of us to reflect on great memories and do a little extra something for all of the great men in our lives. Preparing a favorite meal of his can be one way to show some appreciation, but just because it is a holiday does not mean it has to be unhealthy! Here are a few simple tips that can help dad to feel his best, inside and out this Father’s Day.


Which man wouldn’t love a delicious grilled steak on Father’s Day?! You don’t have to swap the beef, but be sure to choose a leaner cut, look for less marbling and trim off any excess fat for a more heart healthy option. 

Looking for something a little lighter? Be sure to remove the skin on poultry or try some omega-3 rich Salmon on the grill with a squeeze of lemon and show your father that you love him and his heart. Don’t forget to keep your food safe.


Be sure to include some vegetables to create a balanced meal. Try some great seasonal vegetables such asparagus, zucchini and summer squash – All of which are fantastic when grilled with a drizzle of olive oil and fresh cracked pepper. Remember to always make it as easy as possible.


Did you remember to balance your meal with some fresh fruit? Try grilling it!


Skip the sodas and juices and make something fresh. Try some fruit infused water. Slice up 1 lemon, ½ cucumber and place in a pitcher of ice cold water. Include some fresh mint for a cool refreshing drink.

Remember, food is fuel, but it has a special place in our culture and our families. No matter what you end up cooking for your loved one, be sure to take some extra time, put away any distractions, sit down, enjoy a great meal and create some new memories with him!

Happy Father’s Day!