- Easy
- 30 min
- 2 serv.
- 4 synergies
- Now at its best: Spinach
Beaten eggs mixed with finely chopped spinach and red bell pepper, divided into a muffin tin and baked until firm and golden. Ideal for batch cooking and eating cold or warm as a snack throughout the week.
Meal prep in its simplest form. Six eggs, a handful of spinach, some bell pepper — twenty minutes later you have a week's worth of snacks you pull cold from the fridge or heat up thirty seconds in the microwave. The outside is lightly crispy from the oven, the inside soft and moist. The spinach shrinks to dark green threads running through the egg, the bell pepper keeps its bite. No bread needed, no plate needed. Just an egg muffin on your way out.
- 10
- min prep
- 20
- min cook
- 30
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
eggs 
fresh spinach Increases vitamin E absorption by factor 4-7
Technical: Spinach contains vitamin E (2mg/100g), lutein and beta-carotene — all fat-soluble. A study showed that adding an egg (with 5g fat) to a raw vegetable salad increased vitamin E absorption by a factor of 4-7. The egg yolk creates a lipid emulsion serving as transport for these fat-soluble nutrients.
What does this mean for you? Always add an egg to your spinach salad or cook spinach with an egg. Without the egg fat you absorb up to 7x less vitamin E from the spinach.
General Wellness
red bell pepper eggs Lutein + zeaxanthin from two sources with fat enhancement
Technical: Red pepper contains 1624μg lutein + zeaxanthin per 100g, eggs provide 353μg per yolk. Both carotenoids accumulate in the eye's macula and filter blue light. Egg yolk increases bioavailability of pepper's carotenoids by providing fats and phospholipids.
What does this mean for you? Make an omelet with red pepper for maximum lutein dose. The yolk not only contains its own lutein but also makes pepper's lutein more absorbable through its fats. Two sources, one fat matrix.
Focus
red bell pepper 
olive oil Fat improves carotenoid absorption
Technical: Red pepper contains 3131μg beta-carotene per 100g — significantly more than green (208μg). Carotenoids are absorbed via passive transport with mixed micelles. Oleic acid (73% of olive oil) forms these micelles and increases beta-carotene absorption up to 5x (American Journal of Clinical Nutrition).
What does this mean for you? Roasted pepper with olive oil isn't just tasty but increases beta-carotene absorption up to 5x. Your body can barely absorb it without fat.
Immune SystemSkin & Hair
fresh spinach olive oil Makes fat-soluble vitamins and antioxidants available
Technical: Spinach contains 483μg vitamin K (403% RDI), 5626μg beta-carotene, 2mg vitamin E and 12.2mg lutein — all fat-soluble. Without fat only 5-10% is absorbed. Olive oil's monounsaturated fats (73% oleic acid) form micelles that increase absorption 2-5x.
What does this mean for you? Always eat spinach with olive oil or another fat source. Without fat you waste most of spinach's impressive vitamin profile. A drizzle of olive oil is essential for proper absorption.
Skin & HairJoints
Instructions
- 1 Preheat oven to 180°C. Beat the eggs in a bowl, chop spinach and bell pepper finely and stir into the egg mixture.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 2 days in fridge
Tags & Diet
Allergens: Eggs