Veggie and Eggs Breakfast Plate

If there’s one meal whose importance would blow all others out of the water, it would inarguably be – you guessed it – breakfast.   There are plenty of reasons why you should never skip the most important meal of the day!  I admit that I am, and never truly could be a “morning person,” therefore I rely heavily on this meal to start off on the right foot.  On some days, I usually commute from class to work without a break in between, meaning that I rise early (8 A.M.) and head home late (midnight).  On other days, I spend the majority of my time at work, where I am allotted just enough time to 1.) consume a small snack/meal for my 10 minute break and 2.) have dinner for my 30 minute break.  I understand that my energy levels must be used advantageously, so I try to consume a large, filling first meal that keeps me satiated until 3-4 hours later, when I am able to eat again.  After all, having a gnawing, rumbly stomach is never a comfortable feeling!

No matter what, I must always eat in the morning, regardless of how rushed, tired, or lazy I feel.  Call me weird, but I simply cannot leave the house without having a complete breakfast.  Keeping all of this in mind, I feel that this meal must meet several standards: it must have a combination of protein (essential as building blocks for cells), complex carbs (to keep blood sugar levels stabilized), good fats (necessary for proper bodily function) and fiber (keeps you feeling full), without added sugars and empty calories.  Every ingredient should serve a purpose, once again reaffirming the idea of food as fuel.  No fuel, no energy!

Pack a nutritional punch with this complete breakfast

On that note, I share with you another one of my staples for breakfast – a veggie and eggs breakfast plate.   To start, this recipe calls for eggs, which are one of the most versatile, nutritious and readily available sources of high quality protein out there.  Eggs absolutely rock!  They are the epitome of a nutritional powerhouse, boasting a variety of benefits.  Eggs possess choline, iron, carotenoids, beneficial fats like omega-3, all nine essential amino acids, vitamin D and may even help reduce cholesterol levels.  The other portion of this calls for a medley of vegetables, which are easily swapped out and exchanged depending on what is on hand.  For the purpose of this recipe, I used fresh spinach, mushrooms, white onions and beefsteak tomatoes.  Other options could also be bell peppers, broccoli, kale, cauliflower, asparagus, etc.  I also topped the eggs off with 1/4 of an avocado for a boost of magnesium and healthy fats as well as a light sprinkle of feta cheese for added flavor.  Here’s what you need to make this deliciously satisfying breakfast:

Veggie and Eggs Breakfast Plate

  • 1 whole egg, 2 egg whites
  • Handful of fresh spinach, chopped
  • 1/4 cup sliced white onions
  • 1/4 cup chopped mushrooms
  • 1/4 cup tomatoes
  • 1/4 avocado, sliced
  • 1/4 tsp Mrs. Dash no sodium onion garlic seasoning (for veggies)
  • 1/4 tsp Mrs. Dash no sodium tomato basil seasoning (for eggs)
  • Sprinkle of feta cheese
  • Olive oil spray can
  1. Begin sautéing the veggies by heating a small non-stick skillet on medium, spray lightly with olive oil.
  2. Add mushrooms, white onions, tomatoes to the skillet, stir together to mix and allow to cook for approximately 2 minutes, add 1/4 tsp Mrs. Dash onion garlic seasoning.
  3. Add chopped spinach to the skillet, allowing to cook for another 1 minute or until the spinach wilts.
  4. Transfer the veggies to a plate, return skillet to stovetop on medium-high heat and spray lightlywith olive oil for the eggs.
  5. Crack the whole egg, add egg whites and wait until the eggs become slightly opaque, add 1/4 tsp Mrs. Dash tomato basil seasoning.
  6.  Use spatula to lift up the edges, tilt pan to allow eggs to flow in underneath like an omelette.  Repeat until there’s no liquid left. **Note: this recipe will make the eggs over easy, if you do not prefer this, break the yolk.**
  7. Now gently flip your eggs over to cook the other side, taking care not to break the yolk.  Cook for another 1 minute, then transfer from skillet to plate, flipping the eggs in half.
  8. Garnish with avocado slices and a sprinkle of feta cheese.  That’s it!

The finished product!

As previously mentioned, this important first meal is as versatile as it is delicious.  There is no doubt that this will keep you feeling full longer without the sugar crash commonly associated with popular breakfast items.  You know what I’m referring to… bagels with cream cheese, sugar-laden muffins, oily sausages and bacon, the list goes on.  But there are healthier ways to begin your day, so why not enjoy your breakfast and feel good about it at the same time?  Feel free to experiment with various ingredients, toppings, and seasonings to make your own nutritionally dense breakfast.  Most importantly, have fun and be creative!


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