- 4 6- to 8-inch soft corn tortillas
- 1/2 teaspoon ground cumin
- 1 16-ounce can black beans, rinsed and drained
- 1 chipotle chili in adobo sauce, diced; or 1/2 teaspoon crushed red pepper flakes (optional)
- 1/2 cup mild salsa
- 4 large eggs, fried
- 2/3 cup shredded Monterey Jack cheese
- 1 ripe avocado, sliced
- Heat oven to 425° F.
- Put the tortillas on a baking sheet and place in the oven to warm, about 5 minutes. (Cover with foil if you don’t like crisp tortillas.)
- Toast the cumin in a small, dry saucepan over medium heat until aromatic, about 3 minutes. Add the beans and chipotle or red pepper (if using).
- Remove the tortillas from the oven. Spoon some beans onto each, then top each with some salsa, 1 fried egg, and some cheese.
- Bake until the cheese has melted. Serve with the avocado.
- Calories 337
- Calories From Fat 166
- Fat 18g
- Sodium 502mg
- Protein 17g
- Carbohydrate 29g
- Fiber 9g
- Iron 3mg
- Calcium 217mg
Recipe courtesy of: realsimple.com
Bursting with vibrant colors and flavors, this brunch recipe features a fresh tomato-avocado salsa in place of high-fat hollandaise sauce. If tomatoes are not in season, substitute a bottled tomato-based salsa or use canned diced tomatoes, preferably no-salt-added.
PREP TIME: 20 MINUTES / COOK TIME: 12 MINUTES / SERVINGS: 4
3 plum tomatoes, seeded and chopped
⅓ c chopped Hass avocado (¼ avocado)
2 Tbsp finely chopped red onion
1 Tbsp chopped fresh cilantro
2 tsp fresh lime juice
½ tsp salt
⅛ tsp freshly ground black pepper
2 tsp white vinegar
8 large eggs
8 c baby spinach
4 light (100-calorie) multigrain English muffins, split and toasted
4 Tbsp low-fat plain yogurt
1. COMBINE the tomatoes, avocado, onion, cilantro, lime juice, ¼ teaspoon of the salt, and the pepper in a bowl. Set the salsa aside.
2. BRING 2″ of water to a very gentle simmer in a large skillet. Add the vinegar. Carefully break the eggs into the skillet, holding them just above the water level so they slide in without breaking the yolks. Simmer for 5 to 6 minutes, or until the egg whites are firm and the yolks have barely started to set. One at a time, lift the eggs out with a slotted spoon and place on a plate lined with paper towels to absorb excess water.
3. MEANWHILE, coat a large nonstick skillet with olive oil and heat over medium-high heat. Add the spinach and cook for 1½ to 2 minutes, tossing often, until wilted. Sprinkle with the remaining ¼ teaspoon salt.
4. ARRANGE 2 English muffin halves on each of 4 plates. Top each half with ½ cup spinach. Place 1 egg on top of each muffin half. Spoon ½ cup salsa over the eggs and serve with 1 Tbsp yogurt. Serve hot.
NUTRITION (per serving) (1 serving = 2 muffin halves, 2 eggs, ½ c spinach, ½ c salsa, 1 Tbsp of yogurt) 300 cal, 14 g fat, 3.5 g sat fat, 690 g sodium, 35 g carb, 12 g fiber, 21 g pro, 20% calcium
Scramble 1 whole egg with 1 egg white in a skillet coated with a teaspoon of olive oil. Place on toasted whole wheat English muffin and spread with 1/4 c mashed Hass avocado. Top with 1 slice reduced-fat Cheddar cheese or mozzarella and tomato slices.
Total calories: 397
Nutrition tip courtesy of:Prevention Magazine
Some nutritionists recommend eating an avocado every day. High in oleic acid, avocados guard against breast and oral cancers while maintaining healthy eyesight. According to some studies, avocados can lower cholesterol by up to 17%. Best of all, the high antioxidant levels protect against free radicals that cause aging. If 322 calories per avocado is unmanageable, try eating one-half fruit instead.
At 27 calories per half-cup serving, fiber-rich broccoli is loaded with vitamin C, beta carotene, calcium and folic acid. A cruciferous veggie, broccoli is rich in antioxidants that protect against aging, cancer and heart disease. Because it’s high in fiber, broccoli aids digestion and promotes elimination, while the calcium keeps bones healthy. For maximum benefit, broccoli should be eaten several times every week.
High in protein, quinoa is a filling and fiber-rich complex carbohydrate that cleans the intestinal tract. Taken daily, it can reduce constipation and help the liver to eliminate waste products. Because it’s gluten free, quinoa is a great option for anyone allergic to wheat . Low in fat and calories, a cup of quinoa delivers more protein than one egg. Eat quinoa for breakfast, and it will keep you going strong until lunch.
Low in calories and high in omega-3 fatty acids, salmon has anti-inflammatory properties that keep joints healthy. The anti-aging omega-3 fatty acids increase collagen and elastin production, keeping skin firm and nourishing hair. A brain food, salmon sharpens cognition and reduces depression. Two servings of salmon every week may help protect against breast, colon and rectal cancers while lowering blood pressure.
For years people have thought a diet high in eggs leads to unhealthy levels of cholesterol. However, recent studies show no connection between eggs and stroke or heart attack in healthy adults. At 75 calories, eggs are an excellent low-calorie source of pure protein that’s easy to absorb. Amino acids help repair muscles after a workout, while the vitamins and minerals nourish hair and nails
Extremely rich in the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health, reducing the risk of age-related macular degeneration and cataracts. Lutein is also thought to play a role in preventing colon cancer. Also a fabulous source of the better known carotenoid, beta-carotene, which, in addition to its antioxidant potential, can be converted to vitamin A in the body. Very good source of dietary fiber, vitamins C, E, K, and B6, and thiamin, riboflavin, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. Good source of niacin and zinc.
A great source of protein that is low in both total and saturated fat. Turkey has high iron levels and is a good source of the vitamins B, B1, B6 and zinc, which have been found to keep blood cholesterol low, boost the immune system and regulate blood pressure.
Provides a high dietary source of calcium and low GI carbohydrates. It is a good source of phosphorus and B group vitamins. Probiotic yoghurts may also help with the digestive processes.
4. Oily fish
Oily fish such as salmon, trout and tuna are the best sources of omega-3 fats, which are crucial for optimal health. Oily fish is low in saturated fats and contain essential amino acids and are a good source of iodine, iron and zinc.
While it’s not technically a food, a lack of water in your diet could be the one thing standing in your way of a flat tummy. Bloating is something that effects many women, and the problem is often worsened, sometimes even instigated, by a lack of fluids in the system. Drinking water will also help to flush toxins out of your system, curb hunger, improve digestive health and reduce fluid retention, all which help to leave your tummy looking flatter.
Nutrition tips courtesy of: http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/586-10-tummy-flattening-foods?showall=&start=9
Cooling and diuretic, cucumber is good to eat when your tummy feels like a tightened drum. It can help to relieve fluid retention and its fibre-rich skin is great for digestion.
Being pretty close to a complete food, eggs contain numerous vitamins and minerals (primarily in the yolk). Go for omega-3 enriched. Only 1.5 grams saturated fat per egg, so they’re unjustly labelled a ‘bad’ food. Eggs have a low glycemic index and are very filling. Mitchell-Paterson recommends having an egg for a snack to curb the 3:30-itis and chocolate cravings.
What do blackberries, blueberries and acai berries all have in common? They all help you squeeze your way back into your skinny jeans. Studies have shown that people wanting to lose belly fat should opt for fruit that is blue or red in color, such as cherries, red grapes and many types of berries
These delicious and versatile nuts contain filling protein and fibre, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body requires to produce energy, build and maintain muscle tissue, and regulate blood sugar.
Fibre-rich and provides many additional micro-nutrients including potassium, magnesium, folate and vitamin C. Avocado oil has a very high smoke point and is therefore a great choice for cooking. It is quite expensive but this is definitely a case for quality over quantity. Use it sparingly and a little will go a long way.