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Simple Spinach and Feta Egg Cups

With a little advanced planning, healthy morning meals can easily become part of your weekly routine. Too much planning can be prohibitive, however. Choose two or three recipes to tackle on any given week and then stock up on breakfast basics — plain yogurt, eggs, good bread for toast, and fruit for parfaits or smoothies — to fill in the gaps.

Simple Spinach and Feta Egg Cups

Ingredients:

6 eggs

1/3 cup milk

Handful crumbled feta Generous pinch salt and pepper

4 cups chopped spinach Olive oil

Directions:

Preheat oven to 350 F.

Whisk eggs with milk, feta, and salt and pepper.

In a medium-sized saucepan over medium heat, cook spinach in a little olive oil just until wilted, and then fold into eggs.

Grease 8 cups of a muffin tin and fill each to the top with the egg mixture.

Bake for about 18 minutes, or until set in the center.

Once cooled, these will keep in the refrigerator for up to five days and are simple and satisfying to eat on the go, whether rewarmed or cold.

(You can easily make these dairy-free by using unsweetened nut milk and a cashew-based cheese.)

No-Bake Energy Bars

Ingredients:

2 cups roasted nuts

2 cups chopped Medjool dates (remove pits)

1 cup rolled oats Pinch of salt

Pinch of cinnamon

1 cup toasted coconut, chocolate chips, dried fruit, or nuts and seeds

Directions:

Place roasted nuts, chopped Medjool dates (remove pits), rolled oats, salt and cinnamon in a food processor until the mixture comes together with a pasty consistency.

This will take several minutes. If it seems too dry, keep going; it’ll get there as the nuts release their oil.

Scoop the mixture into a mixing bowl and fold in 1 cup of your favorite energy bar additions (toasted coconut, chocolate chips, dried fruit, or nuts and seeds).

Press into an 8-by-8-inch baking dish. Refrigerate for at least two hours, then slice and enjoy.

Store the bars individually wrapped in an airtight container for a few days.