Today I learned a new trick that I'd love to share. This is a quick and easy way to cook a very nutritious breakfast.
Omelets are a great breakfast choice because they make it possible to increase your vegetable intake at breakfast time. Most people don't eat vegetables at breakfast so any opportunity to do so, take it! Also eggs are one of the best sources of protein and protein is important for many reasons. One reason to eat eggs for breakfast is because the protein helps to keep you satisfied longer unlike a cold, sugary cereal which breaks down in your bloodstream into sugar within minutes and causes hunger to creep up sooner. Also eggs at breakfast reduce ghrelin, a hormone that contributes to hunger.
This breakfast is so easy, you can walk away from your omelet while you finish getting ready for work, make the kids breakfast, do a 10 minute workout, make coffee, pack a lunch, whatever!
So all you need to do is boil a pot of water. Then add your favorite omelet ingredients to a plastic sandwich bag. Today I used baby spinach, tomato, green and red peppers, scallions, mushrooms, a little shredded cheddar mix, and pepper. In a separate bowl whisk your eggs together - I suggest two egg whites and one whole egg. This way you are getting the protein from the egg whites and not as much saturated fat, calories, and cholesterol from the yolks. Egg yolks do contain nutrients such as iron and choline but if you have heart issues, especially high cholesterol, you should limit your intake of egg yolks to two per week.
Health Benefits of My Favorite Omelet Vegetables
Spinach: This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, minerals and other phytonutrients. This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids! Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection. The mineral iron is particularly important for menstruating women and growing children and adolescents. In comparison to red meat, spinach provides a lot less calories, is fat and cholesterol free, and an excellent source of iron. Because iron is a component of hemoglobin, which carries oxygen to all body cells, it’s needed for good energy.
Tomatoes: Tomatoes contain the antioxidant lycopene which protects cells from oxygen damage. Studies have shown that lycopene may help prevent cancer (colorectal, prostate, breast, endometrial, lung, and pancreatic.) Research has also revealed lycopene to be involved in promoting cardiovascular health. Tomatoes have natural anti-inflammatory properties. Being a good source of vitamin K, tomatoes are good for strengthening your bones. The riboflavin in tomatoes has been shown to be useful in reducing the frequency of migraines.
Green and red peppers: Bell peppers are packed with several nutrients. They are a
good source of vitamin C, thiamine, vitamin B6, beta carotene, and folic acid. Bell
peppers also contain a large amount of phytochemicals that have exceptional antioxidant activity. When comparing the nutrient values of the different bell
peppers, studies have shown that red bell peppers have significantly higher levels of nutrients than green. Red bell peppers also contain lycopene, which is a carotene that
helps to protect against cancer and heart disease.
Possibly due to their vitamin C and beta carotene content, bell peppers have been
shown to be protective against cataracts. Just like other nutrient-dense vegetables,
bell peppers contain many different powerful phytochemicals. Bell peppers have also
been shown to prevent blood clot formation and reduce the risk of heart attacks and
strokes probably due to their content of substances such as vitamin C, capsaicin, and
flavonoids. Although chili peppers contain a higher amount of those substances, bell
peppers should still be promoted especially for individuals with elevated cholesterol
levels.
Scallions: Onions are a very good source of vitamins B6 and C, chromium, biotin, and fiber. They are also a good source of folic acid and vitamins B1 and K. Studies have shown that, like garlic, onions and onion extracts decrease blood lipid
levels, prevent clot formation, and lower blood pressure. Studies have also revealed
that onions have a significant effect in lowering blood sugar levels. Throughout
history, onions have also been used to treat asthma. Their action in asthma is
mostly due to their ability to inhibit the production of compounds that cause the
bronchial muscle to spasm, which then causes the muscle to relax.
Mushrooms: White button mushrooms provide an excellent source of phytochemicals, copper, potassium, zinc, and selenium. They also provide an excellent source of B vitamins including riboflavin, thiamine, niacin, and pantothenic acid.
Crimini and portobello mushrooms contain all of the nutrients that are found in white
button mushrooms, and are also a very good source of vitamins B6 and B12.
Studies have shown that Shiitake and Maitake mushrooms also have extensive health
benefits. As a result they have become increasingly available. They provide an
excellent source of selenium, and polysaccharides. They also provide an excellent
source of iron and are good sources of fiber, protein, and vitamin C.
Research shows that all of the above mushrooms have anticancer properties and
contain polysaccharides and beta-glucan.
Above nutrition information found at www.everynutrient.com
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