Why EGGS and SPINACH on your breakfast menu? When it comes to food, I’m first in line. Its fuel for the body but it should also win the votes of my taste buds. Growing up, I remember hearing how eggs were bad- high in cholesterol and leads to heart disease. For a few decades, down went the egg yolks in the sink. As research developed, they understood that eggs are high in the “good” (high-density lipoprotein, HDL) cholesterol; one large egg contains 213 mg of cholesterol. After years of study, the saturated fats that are found in fatty meats were the culprit that triggered the body’s production of “bad” (low-density lipoprotein) cholesterol. Increasing HDL may help decrease risk of heart disease. The American Heart Association allows an egg a day for healthy adults. Eggs are the golden standard for protein. One egg is about 75 calories with 7 grams of protein, only 5 grams of fat, and 1.6 grams of saturated fat. It also contains vitamins, minerals and carotenoids that are vital to your body’s needs.
Spinach also helps to lower cholesterol due to containing abundant flavonoids. The flavonoids in spinach act as powerful antioxidants help reduce cholesterol from oxidizing and reduce the body’s free radicals. Spinach also contains folate (good for cardiovascular health) and magnesium that helps to reduce high blood pressure and proper muscular function. Spinach is low in fat and calories but high in niacin, zinc, fiber, vitamins A, C, E and K, vitamin B6, calcium, iron, phosphorus, copper, potassium, and manganese. Eggs and spinach are a powerful food couple. Eggs are high quality protein. Eggs are also fulfilling and are about 75 calories each; they contain antioxidants such as Lutein and Zeaxanthin that help with eye health, have choline that the body uses to build cell membranes and help to raise “good” (HDL) cholesterol.
Start your day off with a healthy breakfast. Either a protein packed omelet or a super food smoothie with tons of spinach. Healthy protein packed breakfast will help keep you full and also help to keep your hands off those easy to grab donuts and bagels. Gear up with the power of protein by adding a spoonful of organic salsa for flavor and a handful of spinach to your omelet to pack in those natural vitamins. Below is a quick spinach omelet recipe that will help you stay full and start the day off right!
10 Minute Spinach Omelet
INGREDIENTS:
½ cup fresh mushrooms (optional)
¼ cup onion chopped
1 cup fresh spinach leaves
1 tablespoon olive oil
3-4 eggs, slightly beaten
(For even fluffier omelets, add 1/3 cup of water or soymilk to the egg mixture before cooking. For additional flavor, add 1-2 table spoon of your favorite salsa. Beat thoroughly.)
Sea salt and pepper to taste.
1. In a skillet sauté the mushrooms, onions, and spinach leaves until tender, remove from skillet. 2. In a small bowl stir together the remaining omelet ingredients except olive oil. In the same skillet, heat olive oil. 4. Pour egg mixture into skillet. 5. Cook over medium heat lifting slightly with spatula to allow uncooked portion to flow underneath, until omelet is set; this will take about 3-4 minutes. 6. Place sautéed mushrooms and spinach on half of omelet. 7. Gently fold other half of omelet over filling. 8. Serve warm; top with ¼ cup of cheese for additional favor.