Tag Archives: recipes

Spinach and Feta Omelet Muffins – plain and simple or stuffed into red peppers

omelet muffin in pimento peppers
Spinach and Feta Omelet Muffins Stuffed into Sweet Red Peppers

A few weeks ago, at the Farmer’s Market in Great Falls, Virginia, I enjoyed a delicious spinach and feta omelet muffin. Finding a low-carb healthy muffin was an unexpected delight. Kudos to Plain and Simple for making omelet muffins available for sale — instead of just the usual bread and baked goods!

Back home in my kitchen, I tried to create a recipe for a spinach and feta omelet muffin. In the end, I came up with two recipes. Both are delicious, healthy, and very easy to make!

We’ve enjoyed the plain and simple version (different from the one made by the company Plain and Simple) for breakfast every day this week! And yesterday, right after I took a new batch out of the oven, I knocked on my neighbors’ doors and invited them to a “pop up party” at our house where I served fresh Spinach and Feta Omelet Muffins cut into quarters and speared with toothpicks (a quick and simple appetizer.)

It’s easy to see why everyone loved these little gems! They’re delicious and nutritious — with plenty of protein and fat to make you feel satisfied and not hungry for a good while. They’re great when you need a hand-held, grab-and-go breakfast or snack – just pair with a berry smoothie (recipe in upcoming post), and you’re all set!

spincah feta egg muffinsSPINACH AND FETA OMELET MUFFINS
- makes 12 muffins


extra virgin olive oil (for greasing pan)
8 eggs
6 ounces frozen chopped spinach
6 ounces feta cheese
1 tablespoon grass-fed butter
1/4 teaspoon turmeric (for health benefits of turmeric, see Why Turmeric and Black Pepper)
1/4 teaspoon freshly ground black pepper


Preheat oven to 375 degrees F.

Grease 2, 6-cup silicone muffin pans (or metal muffin pans) with olive oil. If using silicone muffin pans, place the greased pans on a metal baking pan (for stability in moving from counter to oven). Set aside.

Place all remaining ingredients into a blender and blend until small flecks of spinach remain.  Pour the egg mixture into the muffin cups so that each cup is about 3/4 full.

Place baking sheet on top rack of pre-heated oven and bake at 375 degrees for 25 minutes. If the center of each muffin is firm, it’s ready; if not, heat a little longer. Remove from oven. When cool, remove muffins from pan and store in refrigerator. Reheat in microwave.

Spinach and Feta Omelet Muffins - just cooked!
Spinach and Feta Omelet Muffins – just cooked!


Ingredients for stuffed peppers: I used fresh pimento peppers but they have a short season. When they’re not in season, just use the bottoms of small red bell peppers. Slice each pepper so that you end up with a 2 – 3 inch tall bottom to fill. Note: I have discovered that the red pepper dilutes the flavor of the filling. So add a 1/2 teaspoon or so of salt to the filling or top each stuffed pepper with crumbled feta during the last few minutes of baking. Since feta cheeses vary in how salty they are, you may need to play around with the recipe a bit to get it just right for you.

pimiento peppers

Directions for stuffed peppers: Preheat the oven. Place the pepper bottoms (peppers with tops and cores removed) on a baking sheet.Pour the liquid mixture into the peppers. Place baking sheet with filled peppers on top rack of pre-heated oven, and bake at 375 degrees for 25 minutes.



    • Eggs – I often buy eggs at the farmer’s market from farmers whose chickens roam around and forage for food. At the supermarket, I follow my personal shopping guideline: Choose that do not contain EPA and DHA. Why? Because eggs get their EPA and DHA from the fish meal that the chickens eat — and who knows what fish end up in the fish meal and how fresh that meal is! Besides, the amount of EPA and DHA in the eggs is minuscule compared to what our bodies need. To learn more about eggs in general, check out IncredibleEgg.org,  an industry-sponsored site with good information and lots of recipes.


Enjoy and be healthy!

FOOD FIND: Mini Bell Peppers and Jimmy Nardello Peppers

jimmy nardelis and yummis

This picture perfect bowl of peppers was a big hit when I brought it to an appetizer potluck.

The red peppers are sweet and succulent Jimmy Nardello Peppers, affectionately called “Jimmy’s.” You can cook Jimmy’s just about any way you like, but mostly we just munch on them raw and whole (minus the seeds) or enjoy them chopped in salad.

The orange peppers are sweet mini bell peppers, also known as “yummies,” according to the farmer who sold them to me.  We eat yummies raw too.  They are also great roasted, grilled, marinated, sautéed, or stuffed.

For the best recipes with Jimmy’s and yummies that I could find on the web, click on my PINTEREST board: Sweet Peppers.

Enjoy and be healthy!

Chopped Salad and Sardines

My lunch often consists of a large chopped salad and some canned sardines that have been rinsed with water and splashed with lemon juice (so no one at work can smell the sardines)! I love chopped fresh veggies, and I often prepare enough for a few days and store it in the refrigerator at work. Especially in the summer – but anytime of the year as well – I enjoy this healthy and low-carbohydrate lunch!

For more information on what I put into one of my favorite chopped salads and why I chose these veggies, see the short video/podcast that I did with my sister – who was kind enough to agree to participate without any notice at all. In fact, as soon as I called her on her cell phone to ask if she would work with me on this, she pulled over in her car and we did this video/podcast with her on her cell phone and me on my regular speakerphone.  So this video/podcast is totally unrehearsed, and yet I think it came out really well! I’m still amazed!

Since we did this podcast, I have come up with another idea I want to share with you. If you do not like sardines that much, you can get used to eating this very healthy fish, gradually. For example, you could bake a mild fish like Dover sole; let it cool; and then mix it in with the sardines. Over time, you can add more sardines and less sole. I made this half-half mixture and added LOTS of chopped fresh dill, and it was great!

Kitchen tips on how to do some of the things mentioned in the video:

Zest lemons or limes (and freeze the fresh juice in small quantities for use later)

One way to cut a ripe avocado into chunks and another way to cut a ripe avocado into chunks

Note: Wash the avocado before you cut into it!

Enjoy and be healthy!