Good morning! Welcome to We’re Talking About Food’s first breakfast post. I truly believe that breakfast is the most important meal of the day. It can make or break a day of healthy eating. We’ve all heard that breakfast jump starts your metabolism, and that people who eat breakfast weigh less, blah blah blah. But did you know there are other benefits to eating breakfast that aren’t weight-related?
Benefits of eating breakfast include:
- Decreased risk of cardiovascular disease
- Decreased risk of hypertension
- Improved HDL cholesterol levels
- Improved energy levels and decreased fatigue
- Improved insulin sensitivity and decreased risk of diabetes
- Better mood and attention span
- Better digestion
- Better nutrient absorption
I’d like to take a moment to explain the last two bullets in a little more detail. In the morning, your digestion is at its peak. After fasting all night long while you we’re sleeping, you stomach is able and willing to digest some food! This explains why so many health and fitness gurus advocate to eat a large breakfast, medium-sized lunch, and small dinner. You’re digestion is strongest in the morning, and thus can handle a larger meal. As the day progresses, the body prepares to enter its period of fast (i.e you sleeping), hence why it doesn’t digest as well as it did first thing in the morning.
But there’s an even bigger benefit to improved digestion in the morning. When you’re body is digesting food better, it absorbs all the nutrients better too! That’s why it’s so important to have a nutrient dense breakfast full of vitamins, minerals, antioxidants, complex carbohydrates, and lean protein. Instead of eating a sugar laden cereal or a fattening sausage patty, take a few extra minutes to prepare a meal that will nourish you all day long.
Some complain that they’re not hungry in the mornings, or that they don’t have time. But eating breakfast is essential to good health and staying lean! To mitigate the common reasons people skimp out on breakfast, I’ve developed a pretty simple egg recipe that’s full of protein, has lots of vegetables, and is relatively easy to make.
Eggs Sunny Side Up With Spinach and Roma Tomatoes
- 2 eggs (I love cage free organic eggs!)
- 1 roma tomato (or whatever you have on hand)
- 2 cups spinach
- coconut oil cooking spray
- salt and pepper to taste
- Chop the tomato and set aside. Spray a pan with coconut oil and gently heat. After 2 minutes, begin cooking the tomatoes.
- Saute and cook the tomato for 4 minutes on medium low heat. When the tomatoes are starting to get mushy and release water, add the spinach and cook until wilted, about 3 minutes.
- Crack the eggs into a bowl. Reduce the pan’s heat to low. Separate the vegetables to create two crevices in the center of the pan. Gently poor the eggs into the pan, making sure the yolks fall into the crevices you’ve created.
- Let the eggs cook on slow heat for 5 minutes. To get the yolks cooked, cover the pan with a lid for 2-3 minutes. This will cook the part of the egg that is not directly exposed to the heat.
- Sprinkle with salt and pepper while still hot. Enjoy!
Not only is this dish super simple, it tastes great! It’s one of my standard breakfasts at least twice a week. Feel free to experiment with other vegetables like mushrooms, onions, kale, bell peppers, and even potatoes or sweet potatoes. If you’re worried that you don’t have enough time in the morning to chop vegetables, chop them the night before and store them in an airtight container until you’re ready to eat. Eating breakfast every morning may take some getting used to, but I assure you that once you get into a groove you’ll look forward to your first meal of the day, every day!