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A Healthy Breakfast: Green Eggs, No Ham

One of my favorite healthy breakfast dishes that I recently created and started eating almost daily combines eggs, leafy green vegetables and avocado.  To make it even tastier, I love to top it off with homemade tomatillo salsa.

Over the years I have found that I am more satisfied eating a breakfast with a combination of protein and healthy fat. Those days when I eat a breakfast that is carbohydrate heavy, especially when it’s a sugar laden pastry, I find myself experiencing hunger pains sometimes within an hour of eating.

Why pack your breakfast with protein?
Simple carbohydrates are broken down by the digestive system faster than complex carbohydrates, thus they effect the blood sugar levels much more quickly.  What happens is once you eat simple carbohydrates, you get a rush of energy, but that energy is used up quickly and then you may experience a slump or a drop in energy.  Protein and healthy fat take even longer to move through the digestive system and thus have an even lower effect on blood sugar levels so you likely won’t experience that slump.  Also, since the protein, fat and complex carbohydrates take longer to digest, they will increase your satiety and leave you feeling full longer.

Photo by Caroline Attwood on Unsplash

The skinny on eggs?
Adding in vegetables at breakfast boosts the flavor and satiety of the eggs.  It also helps give me a jump start on meeting my recommended 5-servings of vegetables and 25 grams of fiber. Most of us generally struggle to meet these two goals every day.

One egg will give you 6 grams of protein and despite concern over the cholesterol in eggs, more recent research actually shows the cholesterol in eggs or other foods doesn’t impact the amount of cholesterol in your blood.   In my recipe, I use a combination of eggs and egg whites to just keep the overall calorie count down.  Also, I generally don’t enjoy the consistency of scrambled egg whites.  By adding one whole egg there is just a enough yolk to make my eggs more the consistency I want.

Get your green benefits
For the green vegetables I chose broccoli and spinach  because I like them and they both have great nutrient profiles.  Broccoli is an excellent source of vitamins K and C and provides the body with fiber, folate and potassium.  Spinach one of my all-time favorites is an excellent source of vitamins K, A, calcium, magnesium, iron and folate.  Other options that would work well include asparagus, kale, swiss chard, green bell pepper, brussel sprouts and zucchini. There is lots of flexibility with this dish. You can really mix and match all you want to create variety and a dish that you really enjoy. So choose your favorite one and add it in.

Photo by Thought Catalog on Unsplash

The final touch…healthy fat
Avocado is a healthy fat and contributes many nutrients and minerals to your diet. Its main advantage is that it is a monosaturated fat powerhouse, and a source of Omega-3 fatty acids.  Omega-3 fatty acid is an essential fat that we can only get through our diet as our body is unable to manufacture it.  This fatty acid is important because it is effective as an inflammation reducing factor in the body.

For those vegetarians who avoid eggs, you can also try replacing the eggs with tofu scrambled eggs which are firm tofu mixed with seasonings and a bit of turmeric added for the yellow color.

Green Eggs, No Ham

July 12, 2018
: 1
: 5 min
: 5 min
: 10 min
: Easy

Quick and easy breakfast packed full of protein, fiber and lots of green veggies.


  • 1 Egg large
  • 2 Egg whites
  • ½ of whole California Avocadodiced
  • ½ cup Broccoli blanched
  • ½ cup Spinach chopped
  • 1 garlic clove minced
  • 1 tsp olive oil
  • Step 1 Mix together egg and egg whites in a small bowl and set aside
  • Step 2 Heat 1 tsp olive oil over medium-high heat. Add garlic and stir for 1 minute. Add broccoli and cook until heated (1-2 minutes) and then add spinach and cook until wilted.
  • Step 3 Remove vegetables from heat and set aside.
  • Step 4 Place clean skillet over medium high heat and spray with vegetable cooking spray. When hot, add eggs and cook until desired consistency.
  • Step 5 Add in cooked vegetables and stir until mixed. Serve it up and top it with your favorite green hot sauce and you are ready to go.

Serving size: 1 recipe
Per serving: 225 mcg folate;   724 mcg  vitamin A; 29 mg vitamin C

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