How to Tame Parchment Paper, Video, to Make FMD Egg Cups Easy!

Grandma always said breakfast is the most important meal of the day. This is a good habit for life! If you don’t eat right after you wake up in the morning, you are requiring your body to think, work, drive, and do everything else you need to do in your day on zero fuel. In response, your adrenals will produce that emergency hormone that tells your body it had better start stockpiling fat because who knows when you’ll get more food. Keep the muscle, lose the fat: Eat Breakfast!

Here’s a super quick kitchen trick. My family is really into egg cups. You put parchment paper in the little muffin tins and load them up with metabolism-friendly egg whites, turkey bacon and lots of alkalizing veggies for a fast, portable breakfast. But dry parchment paper doesn't stay in the holes... it just pops right out. I learned a great trick… If you soak your parchment paper first, it holds a lot better so you can pour all your goodies in there. This also works well for baking brownies and things like that. I use parchment paper a lot, and this makes it so much easier to work with!

See how it works in this video.


Turkey Bacon-Spinach Egg Cups

Phase 3, Maintenance | Serves 6
Prep time: 10 minutes | Total time: 30 minutes


1/4 cup chicken broth
1 cup thinly sliced scallions
3 garlic cloves, minced
2 (10-ounce) boxes frozen chopped spinach, thawed in a strainer and drained
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper, plus a little for the tops of the egg cups
1/2 cup shredded almond cheese or other dairy-free cheese
12 slices nitrate-free, no-sugar-added turkey bacon
6 large eggs


  1. Preheat the oven to 350 degrees F. Line a standard 12-cup muffintin with paper liners or parchment paper squares.

  2. Heat a medium nonstick skillet over medium-high heat. Add the broth, scallions, and garlic and cook until the scallions are tender. Stir in the spinach, salt, and pepper and cook until hot, stirring constantly about 5 minutes. Remove from the heat and stir in the almond cheese (if using). Set aside.

  3. Cut each slice of turkey bacon in half crosswise. Line each muffin cup with 2 bacon pieces, crisscrossed into an "X" shape. Divide the spinach mixture among the muffin cups, filling them evenly. Crack one egg into each cup and sprinkle with a little more pepper.

  4. Bake for about 20 minutes, or until the eggs are set (or cooked to the degree of doneness you prefer). Remove the egg cups from the pan and serve.

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