Adding some extra protein to your morning breakfast is easy with this copycat Starbucks egg bites recipe. 

Put down the sugary cereals and pre-packaged energy bars, and stop skipping your breakfast! 

Breaking a fast should not include a massive dose of sugar or lots of dense carbs if you want to lose weight. 

Simple ingredients, whole foods, and protein are great ways to start the day.

Press the reset button with these delicious egg bites, you can make them better than Starbucks, and they will be way healthier too!

Women begin their hormonal decline even before menopause. 

Estrogen accounts for keeping muscle on and fat off. It also helps us to metabolize carbohydrates. 

As we lose this hormone, we become more prone to insulin resistance as we age. Without adequate protein, we begin to lose muscle. 

In fact, loss of muscle (sarcopenia) affects 1/4 of aging adults.

Involuntary muscle loss is often associated with:

• obesity
• high blood pressure
• osteoporosis
• type 2 diabetes

Eggs: The Perfect Protein

Eggs happen to be the perfect protein. This is because they contain all 9 essential amino acids.

Amino acids are the building blocks of protein, exactly what your muscles need to stay fit and strong. 

So when I say "press the reset button," I literally mean eggs for breakfast can be the start of a really healthy day.

Unless of course you are sensitive or intolerant to eggs.

If that's the case or if you don't eat eggs because you are a vegan or vegetarian then substitute the eggs with blended tofu, olive oil and nutritional yeast flakes! 

Copycat Starbucks Egg Bites without A Sous Vide Machine

Starbucks egg bites are made a la sous vide. A fancy French culinary term for submerging vacuum-sealed plastic bags of food into a water bath and letting it cook.
It involves using a "water oven" and a fancy thermometer or a sous vide cooker.  

You must be somewhat of a chemist to cook using this technique. Exact temperatures are to be maintained for each ingredient to ensure all food-borne bacteria and viruses are killed.

So, throw away the boiling water, thermometer and chemistry book and grab the following:

• cupcake tray or muffin pan
• blender
• olive oil nonstick spray
• whole food ingredients

Why I don't Boil Any food in Plastic 

Heating plastic in most bags that are not considered food grade can leach chemicals like Bisphenol A, a known hormone disruptor. 

No thanks, hormones are already being disrupted in menopause; we don't need any extra nudging in that department!

In fact, I actually don't even own a microwave (I heat things up the old-school Italian grandma style...on the stove). 

I personally only store my food in glass containers and would never even consider boiling what I'm going to ingest in plastic. 

Comparing the Taste of Starbucks Egg Bites vs Homemade 

Cooking food sous vide style will make your egg bites taste like small souffles.

This is because little air bubbles appear in the eggs causing the eggs to "inflate" or "blow up," as in the French word, souffler.

When you bake your egg bites in a pressure cooker, toaster oven, or large oven, the texture of the egg bites is a bit denser and less airy.

Powering Up The Protein At Menopause

The process of aging causes us to lose muscle mass. 

 Protein is made up of amino acids which are the building blocks of lean muscle. 

Without enough protein in our menopausal years, we lose the definition and tone of our muscles, and we find it so much harder to gain lean mass. 

But, of course, fat likes to creep in place of muscle leading to the muffin top of the non-egg bite kind!

What Are My Menopausal Protein Needs?

What's In Starbucks Egg Bites?

When looking up the ingredients for these little bites of yum from Starbucks' site, I got a little scared when I read these four words:

Contains Bioengineered Food Ingredients

Also known as genetically modified or genetically engineered foods. Changing the DNA structure of food has some potential risks on the health of humans, and as for menopausal women with fluctuating hormones, why take the chance?

Let's look at some of the questionable ingredients:

• Their cottage cheese contains 2 % Or Less Of Whey, Salt, Maltodextrin, Citric Acid, Carrageenan, Mono- And Diglycerides, Locust Bean Gum, Guar Gum, Natural Flavors, Vitamin A Palmitate, and Carbon Dioxide.
• Monterey jack cheese contains Pasteurized Milk, Cheese Culture, Salt, Enzymes, Potato Starch, Powdered Cellulose, Natamycin. 
• Rice starch and potato starch are used for fillers. 
• They use canola oil.

What's In A Homemade Version of Healthy Egg Bites?

Step One

Step Two

Step Three

Step Four

Step Five

Rise and Shine, Mother Clucker! 

There are many different ways to make these egg bite recipes, so I say, "go with the (healthy) ingredients you love!"
Remember, what you start with at the beginning of your day will help set the ground rules for how you feel throughout the day.
This copycat recipe will cost you less money and will be a great breakfast or post-workout contribution if you are looking to hack your weight loss.

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