Move over green eggs and ham, there's a new dish on the breakfast menu: Green Egg Burrito! Today we're excited to share with you quick and nutritious breakfast recipe that is super easy to customize and is sure to fill you up!
We've likely all heard someone say that breakfast is most important meal of day, but is it really? Does it really make a difference if we take a moment to pause and "break the fast" to eat breakfast?
The truth is yes, breakfast really is important, especially for those who want to maintain or lose weight: "The decision about if and what to eat and drink at the start of the day has been shown to have some profound effects on our health, well-being, and cognitive performance" (Spence, 2017). Ivy (2017) also provides an excellent summary of the current research on why breakfast is important. He reports that "breakfast is the most satiating [hunger satisfying] meal of the day. This satiating-effect can impact food consumption for the entire day...Therefore, eating a larger breakfast and reducing the blood cortisol level lowers appetite and reduces daily caloric intake."
The quantity and quality of our breakfast also is very important. Spence (2017) reports that "we should all be aiming to consume around 15–25% of our daily energy intake at breakfast (i.e., 300–500 calories for women and 375–625 for men." This means that a quick bite of something as you run out the door is likely not providing your body with the nutrition it needs. What this does not mean though is that a 375 calorie sugar-filled donuts is the best breakfast option even though it fits within the recommended caloric range. We need to be mindful of what nutritional content our calories include. Furthermore, we need to also be aware that our bodies are most susceptible to tasting sweet foods in the morning (Spence, 2017); therefore, we need to be extra mindful of nourishing our body with what it needs to function optimally and not just fill it with what looks good at that moment.
In Living Wellness for Growth Groups (2017), Ashley lists eating breakfast as one of the five best ways to boost your metabolism:
"Eat breakfast and small meals every three to four hours. You would not expect your vehicle to run without fuel, and you should not expect your body to, either. Breakfast is meant to break the fast. You will feel your best when you go to bed with an empty stomach and your body is ready to eat and be energized in the morning. You should eat something healthy within one hour of waking. If breakfast upsets your stomach, try something with less acid (an egg rather than orange juice, for example). After breakfast, you should eat small meals or snacks every three to four hours—a couple of hundred calories each depending on your caloric needs" (p. 70).
Now that we've talked about why breakfast is important, let's move on to what can you fill your plate with! The following is quick and easy recipe that is sure to give you the needed caloric and nutritional boost you need.
Power Breakfast: Green Egg Burrito
Time: 10 minutes
Calories: Approx. 400
Serving: One
Ingredients
- 1/2 tbsp. butter (or other healthy fat)
- 2 eggs (prefer organic, free range)
- 1 tbsp. pureed greens, or fresh greens (amount to your liking)
- 4 tbsp. feta (approx 2 oz), crumbled
- 1/4 tsp. salt
- 1/4 tsp. garlic powder
- 1/4 tsp. onion powder
- 1/8 tsp. turmeric powder
- 1 tortilla (Our family just recently discovered Siete brand almond flour tortillas, and we love them! We've found them at our local Whole Foods and Fresh Thyme)
Instructions
- Melt butter over medium low heat. Crack eggs into skillet and add frozen greens.
- Add feta, salt, garlic, onion, turmeric to the eggs. Stir to mix all ingredients.
- Continue to stir until eggs are fully cooked (no liquid left in the pan) or to you desired consistency. The frequency of your stirring will impact the final texture: the more frequent stirring, the more broken up the eggs are (I prefer this texture) vs. the less frequent you stir, the larger the chunks of eggs will be in the final burrito.
- Depending on the type of tortilla you use, you may want to briefly warm the tortilla to prevent it from cracking when rolling it and eating. I like to warm my tortilla by turning the stovetop off and placing the tortilla on top of the eggs after they've finished cooking while I assemble my plate.
- Assemble burrito on plate and enjoy!
Placing the tortilla on to of the warm eggs helps to prevent the tortilla from cracking which is especially common with gluten-free tortillas.
Note:
- There are many ways to customize this recipe to your specific dietary, taste, and caloric needs:
- Can't do dairy? Sub a dairy free fat and take out the feta.
- Want a little spice to your eggs? Try adding red chili flakes or harissa seasoning.
- Need more than 400 calories for breakfast? Double the recipe or fill your plate with other nourishing foods to help you reach your nutrition and caloric goals.
- I used a gluten-free almond flour tortilla which has slightly higher calories than a flour or corn tortilla. Consider your dietary and caloric needs when selecting a tortilla.
- The toppings you can mix in are endless! Not a huge fan of green eggs? Feel free to omit these. Consider adding diced tomatoes, peppers, onion, or meat.
- Modify the seasonings or add a sauce to make this dish Mediterranean, Mexican, or another theme.
What is your favorite breakfast food or recipe? We'd love for you to COMMENT below with your favorite recipe and SHARE this post with friends and family.
You are worth more than mediocre. You are worth exceptional health!
Caitlyn J. Hanson
© 2017 Living Wellness, LLC Revolutionizing health, one community at a time.
Disclaimer: This article is not intended to diagnose or treat any illnesses or disease. Please always check with your doctor before beginning any new nutritional or fitness program or before making any nutritional/fitness changes.