Egg cups are such a great meal prep/make ahead item, they are super easy and can be thrown together in no time. They can be eaten for breakfast either on their own or alongside some toast and avocado or some fruit. These are also great snacks that can be quickly heated up and served. They can be stored in the fridge for up to 4 days or in the freezer for up to 2 months.

Ingredients:

(Makes 6 egg cups)

• 6 eggs

• 2 tbsp goat cheese, crumbled

• 1 cup loosely packed spinach, roughly chopped

• 4 tbsp chopped tomato, or around 8 grape tomatoes

• salt & pepper to taste

Directions:

• Preheat oven to 350

• In a medium sized bowl, beat eggs and then add the remaining ingredients

• Liberally grease 6-cup muffin tin with oil

• Pour egg mixture into each cup

• Bake for 20 minutes and let cool before removing from tray

• Enjoy!

This recipe can easily be customized to suit your tastes. Some other topping ideas include:

• Mushroom, leek, and goat cheese

• Kale, red pepper, and feta

• Tomato, basil, and mozzarella

• Spinach, sun-dried tomatoes, and olives

• Broccoli, bacon, and cheddar cheese

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Energy balls are one of my all-time favourite snacks as they are SO easy to make and they keep so well. These ones aren’t too sweet but feel like a nice treat with the addition of chocolate chips. They are dairy-free, gluten-free, vegan, and are a good source of fiber and omega-3 fats. This recipe makes a great base and some of the ingredients can easily be substituted from here. You can add/swap out things like chia seeds, hemp seeds, chopped pecans, almonds, walnuts, sesame seeds, cinnamon, Maca, cacao or cocoa powder, etc! Here’s what you’ll need…

Ingredients:

• 1 cup rolled oats, 1/2 cup ground into a flour

• 1/2 cup nut butter (peanut, almond, or cashew work best)

• 1/3 cup mini dairy-free chocolate chips (I used Cuisine Camino brand)

• 2 tbsp freshly ground flax seeds

• 1 tsp vanilla

• 2 tbsp maple syrup

• Pinch of salt (around 1/8th of a tsp)

• Small amounts of water as needed to form into balls

Directions:

• Start by blending 1/2 the oats into a flour (can do this in your blender, food processor, or coffee grinder) - I find this makes the energy balls stick together more easily. Although you can omit this step if you want a more grainy texture

• Combine all ingredients into a mixing bowl and stir together, then use your hands to form into 1-inch balls

• If the mixture is too dry, add 1 tbsp of water at a time to get a stickier consistency

• Once they are all rolled, they can be stored in the freezer for 2-3 months or in the fridge for up to 2 weeks

Tip: If you want to ensure these are gluten-free, look for certified gluten-free oats (Bob’s Redmill is a good option). Oats themselves actually don’t contain any gluten, but are often processed in facilities that also process wheat products, so getting gluten-free certified oats ensures there is not any cross-contamination.

Hope you enjoy these!

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