Fat Guy Paleo

OK people on my social networks have been asking me for the recipe for my paleo egg muffins. I actually got the base recipe from searching on google. http://www.aliciablogs.com/2012/02/egg-muffins-recipe-paleoglutenfree/

This is for a small batch. You can out in one big pan or you can put them in individual cupcake pans. Whatever you choice, it’s going to be delicious!

Ingredients:
6 eggs
1/4 of ground meat or sausage
Bacon or pancetta
Diced onions, garlic and shallots (I use the premade one from Trader Joe’s)
Vegetables (your choice): I always use spinach and kale but Alicia’s blog uses red peppers
Salt, pepper, seasoning for eggs
Butter to grease your pans (I use Irish Kerrygold brand from Trader Joe’s it’s grass-fed)

I’ve scaled this for about a week’s worth of breakfast for my girlfriend and I. My paleo/crossfit coach recommends that I eat 4 eggs for breakfast with some meat and fat. So I get flats of 30 eggs from the local farmers market for $5. That’s 5 days worth of breakfast for me (20 eggs) and my girlfriend (10 eggs).

My ingredients for a week’s worth of breakfast:
30 eggs
1lb of meat
Bacon or pancetta (use as much as you want!)
1/2 the package of diced onions, garlic and shallots
Kale and spinach (I rip into bit size pieces)
Kerrygold butter
Salt, pepper, garlic powder, and sometimes cajun seasoning
I make 2 pans of egg muffins so I split my ingredients in half 

Prep & Cook Time:

• Brown your meat/sausage in a pan. If you’re using pancetta or bacon, you can crisp first then add your meat/sausage. 
• I usually add the onions, garlic and shallots so that it has the flavor of the meat. It’s your choice. You can put it in the eggs. Either way they will get cooked. If you’re doing bacon or pancetta then crisp it first then add onion mix and meat/sausage
• Grease your pans with butter
• Crack all your eggs into a large bowl, add your seasonings, and whip them up
• Add your veggies and meat/sausage mixture into the large bowl and mix in (but don’t over whip the eggs
• Pour the entire mixture into your large pan or into the individual pans. You can fill up pretty high because they don’t rise much (tip from Alicia’s)
• Cook on 350 degrees for about 25 minutes
• The eggs should not look runny - use a toothpick to poke it and it should come out clean
• Cool, cut and bag! Put your breakfast in the microwave for 30 seconds to 1 minute and it’s hot and fresh. 

Warm Up
400m
25 Good Mornings
Stretch

3 rounds:
21-15-9 reps
400m
DB Thrusters 40#
KB Swings 50#

Time: 16:20

Compared to 1/21/12: 21:14.4
Difference:  (4:54)
Much improvement despite not working out as much in March