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Enjoying breakfast

February 24, 2011 - Kathie Evanoff
Breakfast is the most important meal of the day.

That sentence has been repeated so many times that it is now a cliché, but that doesn’t mean it isn’t true.

Breakfast is, in fact, so important, that eating breakfast has been linked to living longer and suffering less chronic disease. It is the fuel that gets us going after a night of fast. That’s what breakfast is – breaking our fast from sleeping all night.

Like a car that won’t run when the gas tank is empty, we need breakfast to fuel our bodies and get us started on our day.

One of my favorite breakfasts has always been eggs. Persons who are dealing with cholesterol issues don’t have to give up eggs though. One egg white contains only 17 calories, no fat and nearly 4 grams of protein. Don’t feel guilty about tossing out the yolks, or if you can’t bring yourself to do it, put them in plastic freezer bags and freeze them for holiday baking. Just don’t eat them.

Not only are eggs extremely easy to cook, they take mere minutes to prepare. Here is one of my favorite recipes for a healthy start to the day:

Spinach, egg white omelette

3 egg whites, beaten 1 cup raw baby spinach, washed and chopped ¼ cup low-fat shredded cheddar cheese ½ cup baby portabella mushrooms, chopped Spray olive oil or canola oil (optional)

Cook the spinach and mushrooms for several seconds to one minute in the microwave until they are barely softened and wilted. Set aside. Spray a small frying pan with the oil, or use a non-stick pan. Pour in the beaten egg whites and cook over medium heat. As eggs begin to set up around the outer edges, use a silicone spatula to lift the edges and tilt the pan so the uncooked portions can run to the edges and cook quickly.

When the egg whites are nearly set, put the spinach and mushrooms on one side of the eggs in the pan, sprinkle the cheese over top of the vegetables and with the spatula, fold over the other side. If you don’t trust your flipping skills, leave the mixture as it and call it a fritatta instead of an omelette. No one will care.

If you want to add more flavor, warm a couple tablespoons of salsa in the microwave and spoon it over top of the omelette once it is on your plate.

This is a tasty, healthy breakfast and an egg-cellent way to start your day.


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