Friday, March 22, 2013

Adding Colorful Nutrition to an Oldie but a Goodie

Written by Danielle Lewis
Part of National Nutrition Month 2013

Breakfast may be the most important meal of the day, but I enjoy breakfast food for any meal. Eggs and toast for dinner are one of my favorites; something I almost always have on hand and super easy to prepare. Unfortunately, that yummy image is simply yellow and brown. I find my meals much more satisfying when I incorporate colorful, nutrition-packed fruits and veggies. It is extremely rewarding and easy to eat a healthy, nourishing and natural home-cooked meal. Let me show you how!

My twist to scrambled eggs and toast; a satisfying, healthy breakfast-for-any-meal option containing lean protein, low fat-dairy, 3.5 cups of fruits and veggies and whole grains!

Picture by Danielle Lewis
1 large egg, scrambled
2 egg whites
2.5 cups fresh spinach (No, I’m not crazy, spinach cooks down more than you may think!)
¼ cup chopped orange and yellow peppers
¼ cup halved grape tomatoes
½ medium avocado, diced (Make sure it’s ripe. It will look very deep green or black and feel kind of squishy.)
¼ cup shredded reduced-fat Monterey Jack cheese
1-2 slices whole-wheat bread

Spray a frying pan with Pam or any zero-calorie cooking spray and set on medium heat. Fill pan with spinach and stir occasionally until spinach cooks down (it will look shriveled, like frozen or canned spinach.) Add peppers, tomatoes, and most of the avocado, and cook for one more minute. Add the eggs right in and cook, stirring with a spoon, until the eggs reach your desired scrambled consistency (I like mine on the softer side.) Add cheese and remove pan from burner to melt it to perfection. Toast bread and top with remaining avocado.

Take a moment to look at the beautiful, healthy and delicious dish you created! Now take a big bite and enjoy your breakfast, any time of the day.

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