- 1 Tablespoon Butter Or Olive Oil
- 1/2 cup Diced Zucchini
- 1/2 cup Diced Yellow Squash
- 1/2 whole Medium Onion, Cut Into Chunks
- Salt And Pepper
- 1 whole Tomato, Sliced Thick
- 2 whole Eggs
- 1 teaspoon Vinegar
- 1 slice Cheese (Monterey Jack, Pepper Jack, Swiss, Etc)
Melt the butter in a medium skillet over medium high heat. Add the onions and cook until 2 to 3 minutes, or until starting to soften. Add the zucchini and squash, sprinkle with salt and pepper, and stir to cook for 3 to 4 minute. Remove from the heat and set aside.
Grill the tomato slices on a grill pan or simply sear them in a hot skillet. Remove and set aside.
Bring a medium saucepan of water to a gentle boil. Add the vinegar. Use a wooden spoon to carefully stir the water into a circular “whirlpool.” Crack one egg into the water and allow it to swirl around in the water until the egg begins to set. Let it stay in the water for 1 minute, then remove it with a slotted spoon and set it on a plate. Repeat with the other egg. If eggs need to be cooked longer, just add them back to the water for 30 seconds at a time.
Spoon the vegetables on a plate or in a bowl and set the eggs on top. Lay the tomato slices on the side. Place the cheese slice on the side so that it starts to soften from the heat.
Sprinkle eggs with salt and pepper and serve!
Note: Add a link or two of chicken or turkey sausage if desired.
Recipe courtesy of: http://www.pioneerwoman.com
1/2 cup canned sweet potato
1/2 cup milk
1 tablespoon canola or light olive oil
1 tablespoon honey
1 cup pancake or waffle mix
Nonstick cooking spray
1. Place sweet potato, milk, oil, egg, and honey in large bowl and whisk well. Add pancake or waffle mix and stir with a wooden spoon until most of the lumps have disappeared and there are no dry spots.
2. Heat a waffle iron and coat with cooking spray. Cook batter according to the manufacturer’s instructions and serve immediately, or cool on a wire rack and store in the fridge for up to three days, or transfer to a resealable bag and freeze for up to six months.
Nutrition score per serving (1 waffle): 271 calories, 5g fat, 52g carbs, 6g protein
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
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.