Importance of Healthy Breakfast

There is an old saying that breakfast is most important meal of the day. We are all aware of that fact but still due to our schedules, busy school mornings, diets, drive true habits, we sometimes forget how amazing, homemade breakfast is. It takes less then 10 minutes to prep, make and serve healthy and nutritious breakfast to your family members. Ingredients are a part of a-ha moment and will provide you with yummy taste and warm feeling when you are done with the last tiny crumb on your plate. This is a sample plate that my husband and myself made for our family on Monday morning, on the school day.

Breakfast plate is a twist on the regular breakfast sandwich, with single slice of healthy choice of toasted bread, topped with fresh egg and sautéed green onions and served with side of organic hass avocado slices and low fat cottage cheese.

Ingredients:

Bread: Sprouted wheat berry

Fresh organic egg

Avocado

Green onion

Organic cottage cheese

Salsa/optional, on your taste buds request

Benefits:

Sprouted grain breads

This type of bread includes a variety of whole grains and legumes. For example, Ezekiel 4:9® Sprouted Whole Grain Bread is made from sprouted wheat, barley, lentils, soybeans and spelt .This bread offers you a broader range of nutrients than bread made from whole wheat alone. Furthermore, combining grains with legumes makes the protein in sprouted grain bread complete, meaning that it contains all nine essential amino acids. It’s also easier for your body to use.

Egg coop fact

USDA-Certified Organic Eggs

The USDA’s Organic standards mean more than just a rubber stamp on the supplemental food that we provide the hens – it’s a complete system that applies across the whole farm. Organic eggs are free from GMO ingredients, hormones, antibiotics and pesticides. Eggs are delicious!

Avocados

Avocados offer abundance of fiber, potassium, more them medium banana and vitamins B6 and C. They’re also rich in folate, which can boost your mood! One cup of avocado provides 21 grams of fat. Your body uses these fats to build cell membranes and the covering of nerves and strength of muscle movement. Fresh avocados are powerhouse fruit. Healthy and nutritional choice which will provide hard working body and the brain with needed energy.

Cottage cheese

It’s a solid source of some nutrients that most of us fall short on-calcium and potassium-and other nutrients that we’re all wanting more of (protein and, depending on the brand, probiotics).

Result:

What creates five components in this breakfast sandwich?

Finger licking good breakfast, that will put joy into your day and energy into your step. Remember, it is worth spending extra time in your kitchen in the morning, your belly will thank you and the smiles on your kids faces will make you shine.

Let’s get that breakfast started….

Enjoy!

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Gluten Free Egg Cups with Turnip Greens and Cottage Cheese

Today I’m exploring another healthy greens, turnips!

Turnips are super greens. They are packed with vitamin: A, C, K, Folate, Ca, Copper, Manganese, Lutein and Beta-Carotene.

Turnips are also leader in non acidic or alkaline foods, which is another reason to add this amazing greens to healthy nutritional diet.

Turnip greens contain about 4 times more calcium than a much less bitter-tasting cruciferous vegetables like cabbage or mustard greens. For total glucosinolate content, turnip greens outscore cabbage, kale, cauliflower and broccoli among the most commonly eaten cruciferous vegetables. That fantastic glucosinolate content brings with it some equally fantastic health benefits. The glucosinolates in turnip greens are phytonutrients that can be converted into isothiocyanates (ITCs) with cancer-preventing properties.

You can buy turnip greens bunch on the farmers market or already packed-precut in supermarkets, whatever is more convenient for you.

This recipe doesn’t contain any flour, it is gluten free.

Pre boiled and baked turnip greens have very nice peppery aroma. They are not bitter and they perfectly pair with eggs and cheese.

Makes 6 medium egg cups

Ingredients:

1/2 lb fresh turnip greens, chopped
4 organic eggs
1 medium cup low fat cottage cheese

A little olive oil, salt and pepper to taste

Preheat the oven to 375F .

In a heavy pot bring water to boil. Add the turnip greens in the pot.

Cook the turnip just until wilted, about 4-5 minutes.

Use colander or spatula to pack in the greens. Drain the excess water really well, ( is important step). Let it cool for a few minutes.

In a mixer bowl, whisk the eggs until light and fluffy. Add the turnip greens and cheese to the eggs. Stir to combine. Season to taste.

Add a few drops of olive oil to each cup.

Divide mixture evenly among the 6 medium muffin cups.

Bake for about 27-29 minutes or until it’s well set and a tester/toothpick inserted in the center comes out clean.

This recipe is delicious breakfast idea or mid day craving snack, packed with protein and healthy dark leaf greens.

Enjoy!