Brain-Boosting Egg Muffins (Low-GI Breakfast)
Category: Breakfast, Low-GI, No Carb, Focus, Meal Prep
Estimated reading time: 2 min
Looking for a quick, no-carb breakfast that supports focus and steady energy levels throughout the morning? These egg muffins are protein-rich, portable, and perfect for meal prep. You will love how easy, versatile and delicious they are!
Inredients (for 6 muffins)
4 large eggs
1/4 cup unsweetened plant milk or cream (optional)
1/2 cup chopped spinach or kale
1/4 cup diced red bell pepper
1/4 cup chopped onion
1/4 cup grated cheese (optional)
Salt and pepper to taste
Herbs: parsley, chives, oregano (optional)
Instructions
Preheat oven to 180°C (350°F).
Grease a muffin tin or use silicone muffin cups.
In a bowl, whisk eggs and milk/cream.
Stir in chopped veggies, cheese (if using), herbs, salt, and pepper.
Pour the mixture into the muffin cups (fill about 3/4).
Bake for 18–20 minutes, or until firm and golden.
Let cool and store in the fridge for up to 4 days.
Extra Tips
Use silicone muffin molds for easy cleanup and non-stick results.
Add leftover veggies like zucchini, broccoli, or mushrooms for variety.
Make in bulk on Sunday and store in the fridge — they reheat well.
Freeze in portions and defrost overnight in the fridge.
Make them with absolutely any topping you like( dried tomatoes, olives, ham, chicken, smoked salmon, anchovies, any veg, or cheese etc).
Why it’s great for focus
Eggs are rich in choline, which supports brain health and memory. Combined with colorful vegetables and no refined carbs, this breakfast keeps your blood sugar stable — crucial for concentration and productivity.
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Wild Garlic: Nature’s Spring Detox
Wild Garlic: delicious Nature’s Spring Detox
By Magdalena Bona, Nutritionist in Nyon, Geneva & La Cote Region
As the days get longer and nature awakens, so does the arrival of one of spring’s most aromatic and underrated plants: wild garlic (also known as ail des ours in French). With its fresh, garlicky fragrance and delicate green leaves, wild garlic is more than just a seasonal culinary treat — it's a nutritional powerhouse with a long history of traditional use.
Nutritional Benefits of Wild Garlic
Wild garlic is rich in vitamins, minerals, and natural compounds that support overall wellbeing. Just a handful of leaves offers:
Vitamin C – to strengthen immunity and support skin health
Iron – essential for energy and oxygen transport
Antioxidants – which protect cells from oxidative stress
Sulfur compounds – known for their antibacterial, anti-inflammatory, and detoxifying effects
These properties make wild garlic a gentle spring detox ally, helping to awaken digestion and re-balance the body after winter.
How to Use It
Wild garlic is wonderfully versatile. You can enjoy it:
In a smooth, warm or cold soup
Blended into a flavorful pesto
Dried and mixed with sea salt to make wild garlic salt – a great way to preserve it
Chopped and sprinkled over any dish or salad
Foraging Tips
If you're gathering it fresh:
Make sure you can confidently identify wild garlic (it has a very distinctive smell and delicate leaves)
Avoid harvesting from polluted or protected areas
Always wash leaves thoroughly before use
Final Thought
Incorporating wild, seasonal foods is one of the simplest and most enjoyable ways to connect with nature, boost your health, and vary your diet with nutrient-rich ingredients. Wild garlic is a beautiful reminder that health-supportive food can be both delicious and deeply rooted in the rhythms of nature.
👉 Download my free wild garlic recipe cards here
(Add this as a link to your recipe download page or file)
Bon appétit & happy spring!
Magdalena