Breakfast has always been referred to as the most important meal of the day. Breakfast can make a big difference when it comes to your health. The Mayo clinic has said that eating a healthy breakfast means that you are more likely to consume more vitamins and minerals, and less fat. You can have better concentration and productivity all day long.
There is a material call ‘gelatinous’ and it is found in foods that are rich in soluble fiber, which forms during digestion and slows the absorption of nutrients from these foods. Foods high in both soluble fiber and complex carbohydrates, break down more slowly as a result of their fiber content, which prolongs the conversion of carbohydrates into glucose, a crucial source of energy for your brain and muscles.
A slower release of glucose results in a sustained release of energy and a less significant increase in your blood sugar. Eating foods that contain soluble fiber helps you keep your blood sugar stable, which may reduce your risk of type II diabetes.
Sunny Side up Eggs with Mixed Vegetables
As several studies have reported, if we eat breakfast on a daily bases we can lose and maintain weight better than those of us who skip breakfast. The prior chapter spoke on protein for sustained energy to start your day. In addition to protein a complex, unrefined carbohydrate is also needed. It also provides energy and helps maintain steady blood sugar levels. Our brains are unable to function without a steady flow of carbohydrate-rich foods.
The carbohydrates not to include in your morning breakfast are donuts, sugary cereals and pastries, these are fast acting and do not provide the energy needed. Instead, they cause peaks in energy levels, followed by a sudden crash. Good carbs called complex carbohydrates to eat for breakfast prevent these energy peaks and sudden dips.
It has always been suggested to have a fruit with your breakfast, but now it is being advised to include vegetables instead. Fruit is a carbohydrate that gives you energy much faster than protein and vegetables, making fruit better to use as a snack in between meals.
Keep in mind that cookies, chips, candy bars, considered a snack will give you energy, but it will spike your glucose levels to only drop off fast. Your energy goes down as well, and the cycle starts again, because you will eat more. Stick with fruit for your snacks between meals.
Scrambled Eggs with Apple Chicken Sausage and Mixed Vegetables with a Slice of Toasted Sourdough Bread
It is also good to note, juice is not the same as eating the fruit in its whole form. If you do drink fruit juice , it is better to juice it fresh from fruit you buy at the market. All bottled juices that state 100% juice, is true. But the juice has been pasteurized or heated to over 235 degrees and therefore killing the vitamin C. They re-fortify the juice, but it is not the same as in its original form.
If there some days in the week you are rushed for time, it can still be possible to get your protein and complex carbohydrates with two pieces of 100% whole grain toast and a hand full of almonds, about 24 whole almonds equaling 1 ounce.
There have been studies over the years on breakfasts, and the reports show that people who have a healthy breakfast will tend to follow healthy eating habits.
We were really hungry, but could not decide on what to fix to satisfy the hunger pains. When the fridge door was opened the eggs were staring at me, and I had recalled seeing a few recipes lately that had salads prepared and topped with a fried egg. With the examining of all the rest of the food items in the refridgerator, this was the idea we came up with: Fried EggSnap Pea and Sweet Pepper Salad.
A 1-cup serving of cooked snap peas contains 10 grams of carbs and 4 grams of fiber, and these are the right carbs for your body’s source of energy.
A 1/2-cup serving snap peas contains 2 grams of protein. Snap peas also contain potassium a mineral needed for building proteins and muscle, and it also helps control the acid-base balance in your body.
1 ounce of sweet peppers (red, yellow, orange, and green) has about 0.28 grams of protein.
A 1-cup serving of cooked eggplant contains less than 0.82 g protein.
The mixed greens have from 4 to 5 grams of protein in a 1 cup serving.
One large 2 oz. whole egg without the shell contains 6 grams protein. Of this protein, 3 grams is contained in the egg yolk and 3 grams in the egg white.
We are showing the amounts of protein that is contained in this recipe because you could have it for breakfast. The protein and the fiber contained in the vegetables and mixed greens, can control your blood glucose to healthy levels, also providing extended energy. Which fills you up longer, and you won’t snack on junk food before lunch.
In other words this salad is great to help you control a healthy weight. Here is what you will need.
The preparation is for one serving, you will increase each ingredient depending on the number of servings you want.
In a large mixing bowl, adding to the bowl first, 1/8 teaspoon of sea salt, a few pinches of black pepper, juice of 1/2 a lemon, 1 tablespoon of organic honey, 1/2 teaspoon of dried basil, and 4 tablespoons of avocado oil. Next add about 10 snap peas, 1 each of red, orange, and yellow mini-sweet peppers sliced into strips without the seeds.
Next add two handfuls of mixed greens.
Next, in a heated frying pan with a little avocado oil, fry some chopped eggplant, about 1/3 of a cup. Add that to the mixing bowl with the other ingredients and mix all together until all is well coated with the wet ingredients. In the same frying pan, add 1 tablespoon of butter, add on large egg with 1 tablespoon of water, place a lid over the egg and fry for 1 minute.
Plate the salad greens, top that with the fried egg and serve. If you wish you can top that with some goat cheese, which adds more protein to this meal. Also serve with a slice of sourdough bread and enjoy!!
Mexican cuisine is a mix of indigenous Mesoamerican cooking with European, especially Spanish, elements added after the Spanish conquest of the Aztec Empire in the 16th century. The basic food ingredients remain the same, or what is native to the culture, such as corn, beans and chili peppers, but the Europeans introduced a large number of other foods, which were meat from domesticated animals (beef, pork, chicken, goat and sheep), dairy products (especially cheese) and various herbs and spices.
With the introduction of the chicken, came the egg and in turn the modern day breakfast that is called Huevos divorciados, which is Spanish for divorced eggs. It’s a breakfast mostly found in Mexico City and features two fried eggs separated by a column of refried beans. In some homes of Mexico they will replace the beans with chilaquiles. Typically, one egg is covered in salsa roja or red salsa, while the other is covered in salsa verde or green salsa.
Here is what you will need for the featured recipe:
½ cup avocado oil – smoke point 500 degrees- (you can use vegetable oil, but is high in omega-6 which is inflammation causing to the body, olive oil has a low smoke point -350 degrees-)
2 corn tortillas
2 large eggs
¼ cup green salsa
¼ cup red salsa
½ cup pinto or black beans, cooked
Place a small frying pan on medium high and heat oil. With a pair of cooking tongs dip tortillas one at a time to fry, but not crisp; about 1 to 1 ½ minutes. Allow oil to drip off and place onto plate. Allow tortillas to overlap each other.
Remove all but a small amount of oil from pan. Return pan to heat and crack both eggs into pan. Place lid over eggs and cook sunny side up style; about 2 to 3 minutes. Turn eggs onto tortillas, making sure egg is lying in center.
Next spoon beans over top of eggs, also centering the beans over the eggs. On one side of the beans, spoon on the red salsa. Next spoon the green salsa on the other side.
Recipe is for 1 swerving. Follow the instructions doubling ingredients to serve 2.
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