https://blog.myfitnesspal.com/southwestern-breakfast-tacos/

Eggs, that’s it. Just Eggs

Today in our A to Z blogging challenge we have E. EEggs come in a perfect package that can even help your garden grow (composting). Eggs have gotten a bad reputation for causing high cholesterol. It’s been claimed that because of the level of cholesterol in the egg, they must be bad for the heart.

There has been several research projects in recent years that examined the relationship between egg consumption and the risk of heart disease.

Guess what they found? Yep, they found no association between egg consumption and heart disease or stroke. Even with the yellow part. Go figure.

What we do know is that eggs are a high protein food and protein is the most fulfilling macro-nutrient.eggs

This little package has only 77 calories, but delivers 6 grams of protein and 5 grams of the good fats.

Eggs are the beginning of life and contain a little bit of almost every nutrient we need. This just might make them the perfect food.

Along with all that protein, a single  egg  contains

  • Vitamin A:    6% of the RDA.
  • Folate:            5% of the RDA.
  • Vitamin B5:  7% of the RDA.
  • Vitamin B12: 9% of the RDA.
  • Vitamin B2:   15% of the RDA.
  • Phosphorus: 9% of the RDA.
  • Selenium:       22% of the RDA.
  • Eggs also have decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.

Getting enough protein in our diet is tough and there are some studies that indicate that the  current recommendation may be too low. Eating adequate protein can also help with weight loss, increase muscle mass, lower blood pressure, optimize bone health and keeping eyes healthy. Proteins are the main building blocks of the human body. So eat an egg.

Go ahead and get a couple of eggs, scramble, boil, poach or fry them. My favorite might be served in a breakfast taco (corn tortilla) turkey bacon and avocado.

https://blog.myfitnesspal.com/southwestern-breakfast-tacos/
https://blog.myfitnesspal.com/southwestern-breakfast-tacos/

How do you like your eggs?

 

 

 

 

 

Layered smoothie. Top: coconut, cucumbers, green grapes, avocado, fresh lemon juice and unsweetened almond milk, Bottom: Frozen strawberries, blueberries, half of a shredded beet, triple zero yogurt, chia and unsweetened almond/coconut milk

Coconut, Carrots and Chia

C for the A to Z Blogging Challenge.
C for the A to Z Blogging Challenge.

Good Monday morning to you! It is April 4 and the third day of the A to Z Blogging Challenge and we have the letter C. Today I’m exploring some classics and some new-to-me foods.

 

Coconut comes in the dry form or the fresh brown shell. I’ve never been able to eat the crispy white flakes that come in a bag. If you want to stop me from eating a cookie or cake, sprinkle some of that…stuff on it and (shudder) I won’t touch it. Now the fresh coconut is a whole other story. Don’t let the hard shell stop you from buying one of these babies at the store. They are easy to open and use.

After draining the water, place the coconut in the oven at 350 for about 12 minutes. Then wrap it in a bag smash it with a hammer or throw it hard against a concrete floor. The harder the better.
After draining the water, place the coconut in the oven at 350 for about 12 minutes. Then wrap it in a bag smash it with a hammer or throw it hard against a concrete floor. The harder the better.

Using a Philips screw-driver with a hammer or a wine bottle opener make holes in the three “eyes” of the coconut. Use a cup or bowl and drain out all the water. Some have mistakenly called this liquid coconut milk – but that is a different product that is make with the coconut flesh. Once all the water is out place the coconut in the per-heated oven (350) for 10 to 12 minutes. This helps pop the flesh right off the shell after you smash it. Smashing it can be fun. Either hit it with a hammer a bunch of times or throw it down hard against a concrete floor. It should break easily into several pieces. It will be good for about a week in your refrigerator.

The water doesn’t have the same nutritional value as the fruit, but it is a great way to add flavor to anything from a smoothie to rice. The Coconut itself contains a healthy portion of potassium that may help reduce stroke risk according to some research. It is high in fat and amino acids, which is good for muscle formation. If you’re losing weight you want to take care not to lose muscle. When you add it to your smoothie or sprinkle it over a salad the small amount of fat makes the nutrients of the other fruits and veggies more bio-available.

Carrots are a “mom” veggie. One of the vegetables she told you to eat along with broccoli and spinach. Well, once again she was right. They are nutritional rock stars and now you can find them in reds, purples and yellow along with the tried and true orange.

Carrots roasted with zucchini in a little Olive oil and garlic and herb mix from Mrs. Dash
Carrots roasted with zucchini in a little Olive oil and garlic and herb mix from Mrs. Dash

Even though they taste sweet, carrots are low in sugar and have almost no fat. So they get a high score when you need something to chew on but don’t want a great deal of calories.

Slice them up and they can sweeten your smoothie.

Coconut/Carrot Smoothie: Perfect for a warm summer day.

  • One carrotcarrots cocount orange beets banana
  • Fresh coconut
  • orange beet (if you can’t stand the beet add pineapple or mango.  If your goal is to bring down blood sugar level be careful of the pineapple)
  • One medium banana
  • One tb of organic Chia
  • Cup of unsweetened Almond/coconut milk
  • 2 Tb of Oikos Triple Zero Greek yogurt (Vanilla)
  • 1/2 of a fresh squeezed lemon.
  • I toss it in my Ninja for 35 seconds and I might even put it in the freezer for 30 min to get a really ice cold treat.

 

Something that is very new to me is chia seed. I had heard of chia tea, but didn’t really know what it was other than a new trending “health” kick. I have learned that despite their tiny size, this gift from mother nature packs an incredible amount of good-for-you nutrition. With just two tablespoons it will deliver 11 grams of fiber, four grams of protein, five grams of plant based omega-3 fatty acid and just about 20% of your daily calcium needs. So throw them into you smoothie or mix them with your oatmeal and yogurt.cashews organic cocoa chia gronola That little crunch will add up to a lot of nutrient.

At my H.E.B I have found organic cocoa chia granola. For a snack on my drive home I’ll mix it with cashews or almonds. Maybe a little dried fruit. (again if you have blood sugar concerns be careful of dried fruit)

I have also discovered Mamma Chia granola mixes. They come in a variety of flavors. Two of my favorites are Vanilla Almond Clusters and Cinnamon Pecan Clusters. (noticed how I slipped in other C names? hehe).

cucumber

This is the green layer for the smoothie on top of the post. I did add chia to the one in the picture, this one has flax seed. Top: Cucumbers, Green grapes, avocado, spinach, kiwi, fresh lemon, you could also add a bit of fresh coconut. I added unsweetened almond milk and blended for 30 to 40 seconds.

The bottom layer (purple): Frozen strawberries, blueberries, shredded beets (to taste or take them out), chia, Triple Zero Oikos Greek Yogurt and unsweetened almond milk.

There are so many C foods – do you have a favorite I left off or a smoothie using any of these foods. I’m always looking for a new smoothie to try.  Have a great week.

 

Banana, Berries & Bacon…oh, I mean Beets

B in the A to Z Blogging Challange. Bananas, Berries & Beets....or Bacon
B in the A to Z Blogging Challenge. Bananas, Berries & Beets….or Bacon

Welcome to day two of the April A to Z Blogging Challenge. Today we are exploring healthy foods in the B column. The reason I put bacon in the title was not to tease you, but to bring out the point that living healthy is not about denial. It’s about making daily choices that benefit your body and mind. you can still enjoy the things that you love. Moderation is good.

I’m in this for the long haul so I want to able to maintain not destroy. I still cook real bacon to a crunchy crisp and eat a slice with my eggs every once in a while and I’ll add the bacon dripping to my potato salad…we don’t eat it that often so might as well make it right.

As I eat better and fill my body with rich foods of the earth I found I don’t really crave sweets or fatty foods as much. That might just be me. Check in with me next year and we’ll see how I’m doing.

Now back to the food of the day: Bananas, Berries & Beets.

Bananas are a happy fruit - your brain likes them.
Bananas are a happy fruit – your brain likes them. (and your gut and your bones)

You can’t go wrong with Bananas. They’re one of the most consumed fruit on the planet. They provide potassium and fiber and help the body absorb calcium, so they are perfect with that skim milk or almond milk smoothie. They also add a creamy texture, like the avocado.

They’re also a feel good fruit. Banana’s increase the level of dopamine, serotonin & nor-epinephrine…you know, the stuff that makes your brain happy. Yes, bananas can ward off depression. So instead of the gallon of ice cream eat a banana. At least cut one or two up and add to the ice cream. (and it will absorb the calcium)

If you’re looking for something with high benefits, but low calories pick up some berries! Blueberries are my favorite. They help maintain healthy levels of blood sugar even lowering it,(perfect fruit if your diabetic or just trying to lose weight)  protects vision and improves memory. It is another brain food that helps keep your cognitive skills sharp. Along with all that, they provide vitamins C and K and manganese. The compounds that give them their beautiful vibrant color is linked with helping  inflammation and building up your immune system. Blackberries also have much of these healthy characteristics and are high in fiber. (we love our fiber, but *side note* remember you need to drink plenty of water to help the body processes easier.)

The thing that gives blueberries and beets their color is the thing that will help you be healthier.
The thing that gives blueberries and beets their color is the thing that will help you be healthier.

BEETS!!! Beets? Yuck. Yes!! Beets are awesome in so many ways.

The betalain that gives the deep, rich red color of the beet is an antioxidant that could help ward off cancer and other diseases. It pretty much has a whole alphabet of vitamins, along with potassium boosting your immune system. The greens of the beets are good too. They carry a whopping 44 milligrams of calcium, so pair it with a banana (in a smoothie) and your bones will thank you.

With all that, we’re still not done with the beet. It has compounds that can lower blood pressure and LDL cholesterol. It helps your hard working muscles and joint relax. (anti-inflammatory) Yes, beets are worth the time. So find a way to eat them. They are jammed full of hard to get nutrients. If you don’t like smoothies, try roasting your beets or cut them very thin and add them to your salad with some bacon & walnuts.

Blueberry, strawberry, blackberry, triple zero Greek yogurt, Flax seeds and unsweetened almond/coconut milk thrown into my Ninja for 35

 

To get this rich color you can’t add green to this smoothie.

  • 1/2 Peeled and sliced beet
  • 1 cup  frozen organic organic blueberries
  • 1 cup  frozen strawberries
  • 1/2 organic banana
  • 1 Tb flax seed
  • 1 cup Oikos Triple Zero Nonfat Greek Yogurt (Vanilla)
  • 1 cup unsweetened almond/coconut milk

 

 

For the smoothie abovebeets-blueberries-blackberries-bananas-spinach

  • 1 cup of organic spinach (fresh or frozen)
  • 1 organic banana
  • 1 cup of organic blueberries
  • 1 hand full of organic blackberries
  • 1/2 beet peeled and sliced
  • 2 Tb  Oikos Triple Zero Nonfat Greek Yogurt (Vanilla)
  • 1 cup unsweetened almond milk

 

 

 

 

For a note on color:

*Warning* When you mix colors opposite on the color they neutralize each other – you know, green & red, purple & yellow, orange & blue turn into browns, greys, & swamp water green. All those colors that look  vibrant next to each other turn dirt colors when the blades mangle them together. That is way you see so many of my smoothies before the blend. 🙂

So do you have a favorite healthy B food I left out? Broccoli, beans, Brussels sprouts…