Asparagus and Eggs

After having a terrific lunch very similar to this at The Cheesecake Factory I decided to try it at home. My version lacks the pine nuts and blend of herbs, but also the extra butter and oil that I don’t need anyway. I think it looks like a meal you slaved over (and feels a little fancy!) when it’s really pretty quick and simple. This is great for breakfast, lunch, or dinner, tastes delicious, and fills you up.

Asparagus has gotten a lot of buzz lately and I could go on and on with all of the amazing benefits that are being uncovered. The bottom line is that asparagus has a very unique group of anti-inflammatory agents as well as anti-oxidants. Asparagus also has a high respiration rate which means it loses nutrients fast after being picked so it needs to be eaten as soon as you buy it. Wrapping the bottom of the stems in a damp paper towel and placing in the fridge when you bring it home will help slow the respiration until you can cook it. The recipe below is for one serving.

Ingredients:
2 eggs
10-12 asparagus spears
5 cherry or grape tomatoes, sliced in half
1/4 avocado, sliced (optional)
olive oil
salt and pepper

First, roast the asparagus if not using leftovers.  Clean and trim asparagus spears. Preheat oven to 400 degrees. Place asparagus on foil-lined baking sheet and drizzle with olive oil and a squeeze of lemon. Toss to coat evenly and season with salt and pepper. Roast about 10 minutes.  Meanwhile, slice tomatoes and season with salt and pepper. Heat a teaspoon of olive oil over low heat in a large skillet. Add the eggs and cover for about 3 minutes. Remove cover and add tomatoes to sides of pan and continue cooking until eggs are done to your liking and tomatoes are heated through. Arrange roasted asparagus on plate and place eggs and tomatoes on top. I also like to add a few slices of avocado to my plate.

Enjoy your fancy eggs:)

Melissa

eggs and asparagus

Don't Make These Breakfast Mistakes

Even though there has been a lot in the news lately regarding the importance (or lack of importance!) of breakfast, I'm still a firm believer that skipping breakfast, or eating the a sugar-filled one, is not the way to go.  For me personally, I tend to overeat at the end of the day if I don't start off on the right foot.  I saw this article on CNN.com and thought I'd share....

Breakfast kick starts your metabolism for the day, so you don't want to mess that up. Here are the top four breakfast mistakes I see, plus how to fix each one.

The mistake: you skip it to save calories

 

    Forgoing breakfast may seem like a calorie-saver, but it can actually be a fat trap. Researchers at Imperial College London found that when people went without an a.m. meal, their brain reward centers lit up when they were shown images of high-calorie foods. That means turning down treats becomes harder, and you're likely to make up for the missed calories (and then some) with junkier choices later in the day, when it's tougher to burn them off.

     

    The makeover

     

    Commit to eating something every morning. If time is an issue, stash a healthy energy bar containing fruit in your bag.

    THE MISTAKE: YOU TURN TO HIGH-CARB FOODS FOR ENERGY

    Grabbing a blueberry muffin with your coffee may not seem so bad, but a typical bakery muffin packs more added sugar than you should have for the entire day—a staggering 44 grams. According to the American Heart Association, women should top out at about 24 grams of added sugar daily (that's 6 teaspoons' worth).

     

    The makeover

     

    You don't have to completely avoid sugar if you need a jolt to get going. Chop up one tasting square of dark chocolate and mix it into your oatmeal. (I use this trick in my overnight oats recipe, at right.) Also, make fruit your friend: Blend up a smoothie or fold fruit into yogurt or oatmeal. You can also top toast with mashed avocado or almond butter, then slices of fresh figs or pear

    The mistake: you're eating healthy but missing produce

     

    Only 8 percent of Americans eat the recommended amount of fruit each day (2 cups, for a moderately active woman) and just 6 percent hit the mark for veggies (3 cups), according to a report from Produce for Better Health Foundation. So even if you have a nutritious egg-on whole-wheat sandwich in the morning, not fitting in some produce may keep you from reaching the daily goal.

    The makeover

     

    Get at least one serving at breakfast by grabbing a piece of fruit before you head out the door. For more, add vegetables to an omelet or put greens in a smoothie.

     

    The mistake: your breakfast is too skimpy

     

    Being pressed for time is one of the main reasons women don't eat enough in the morning. But the expression "Eat breakfast like a king, lunch like a prince and dinner like a pauper" holds up. Researchers in Israel found that overweight women who ate more calories at breakfast and fewer at dinner lost more weight and had greater waistline reductions than those who flipped the numbers, even when total daily calories were the same.

    The makeover

     

    Aim for a combo of lean protein, healthy fat and good carbs in every breakfast. Instead of just yogurt, add in nuts and fruit. Bottom line: If you work normal hours, your dinner should never pack twice as many calories as breakfast.

     

    Another Reason To STOP Drinking Soda!

    Please read this if you are still drinking soda!  This study was done using two cans of soda per day. A can of soda is 12 oz. That’s 24 oz of soda per day used in this study. If you’re driving through McDonald’s to grab a medium soda (21 oz…) or a large (32 oz) read on to learn what you could be doing to your kidneys.  Scary to think what we are doing to the tiny people in our lives when we think we are “treating” them to a soda!

     

    http://t.healthyliving.msn.com/nutrition/how-many-sodas-does-it-take-to-hurt-your-kidneys

    Peace, greens, and H2O :)

    Melissa

     

     

     

    Chia and Flax Deliciousness!

    I wanted to share a product I recently discovered at Whole Foods.  Decadent Blend Chia and Flax Seed by Spectrum Essentials is an easy way to get Omega 3s, fiber, and antioxidants  It is a blend of organic ground chia seeds, flax seeds, cocoa, and dried coconut. It does have a small amount of added sugar but I think it's a really great way to sneak some extra goodness into your baking and smoothies.  I love watching my kids inhale something that I know is soooo good for them!  This can easily be added to pancakes, waffles,  or baked goods. I made a smoothie this morning with 2 big handfuls of spinach, 1 stalk celery, 1 banana, 1 handful frozen pineapple, 1.5 c water, and 1 T Decadent Blend Chia and Flax Seed.  It was delicious and I can't wait to try some other combinations!  Let me know if you come up with any new recipes using this product!

    Peace and Greens,

    Melissa

    spectrum chia and flax