GardenCuizine: Healthy Breakfast

Monday, June 23, 2014

Is Your BMI above 30? Do You Skip Breakfast and/or Lunch? #GardenCuizine @eatright

Eating "...takes my time away"

"I'm not hungry during the day"

I hear these quotes on a daily basis from obese adults. Out of over one thousand obese individuals that I've counseled to date, I can attest that the majority do not eat breakfast and/OR lunch. Why is that?

I'm noticing the same trend with obese adolescents. In fact, studies have associated weight gain with increased fast food intake and skipping breakfast in adolescents as they transition into adulthood.

To make up for the calories missed, those who skip breakfast and lunch eventually eat and often end up over compensating and overeating even greater calories than a healthy breakfast and lunch would have provided.

Eating about every four hours fuels the body. Participating in physical activity increases lean muscle and boosts metabolism to burn more calories. Eating a portion controlled breakfast, lunch and dinner provides nutrition and energy for work, play and daily activities.

For meal planning and weight management support consult a registered dietitian nutritionist. If you're struggling with binge-eating be sure to discuss it with your doctor.

Make time to eat right

Food is important
Food is Fuel
THINK Food Groups
Plan ahead
Avoid Fast Foods
Portion Control
Select Quality Foods for Better Health

Wednesday, January 22, 2014

Breakfast or Brunch Eggs in Avocado #GardenCuizine

Breakfast or Brunch

Eggs in Avocado

Protein-rich eggs and creamy, nutritious avocado go perfect together for breakfast or brunch. The dish can be made in a skillet or baked in the oven. I first discovered it thanks to one of my weight loss management patients who tried and liked a recipe she saw on The Chew.

Some cooks prefer to bake the egg in avocado with the skin on or some prefer to remove the avocado skin first and cook the egg and avocado in a skillet. We found that the egg whites did not cook through in the skillet since they were suspended by the avocado. So we removed the avocado skin and did a combination cooking method that browned the avocado in an oven-proof skillet first then finished and cooked the egg in avocado in a preheated oven. This ensured the egg to be food safe with the raw egg whites completely cooked.

Yields: 4 servings
Preheat oven to 350°F

Ingredients
2 avocados
4 eggs
paprika
olive oil
salt and pepper
fresh herbs - optional

Putting it all together

Carefully slice around the avocado, cutting each avocado in half. Using a large spoon scoop out the avocado away from the skin - try not to break it. Remove the pits.
In a large oven-safe skillet, add a little olive oil and heat over medium high heat.
Add the avocado halves sliced side down. Simmer until golden and gently flip using a spatula.
Crack an egg into each half, sprinkle with paprika, season with salt and pepper, and finish in a preheated 350°F oven. Garnish with fresh herbs from your garden!

Optional accompaniments: pan seared Canadian bacon and toasted bagels, whole grain bread or raisin bread.

GardenCuizine Avocado Nutrition: ½ whole avocado 100g: calories 161; total fat 14g; total carbohydrate 8g; dietary fiber 7g (28% DV); protein 2g; Vitamin C 10 mg (17% DV); Vitamin E 2.1mg (7% DV); Vitamin B6 .25 mg (13% DV); Folate 82 mcg (21% DV); Potassium 488 mg (14% DV)

Excellent source: dietary Fiber, Folate
Good Source: Vitamin C, Vitamin B6, Potassium
Rich source of heart healthy mono and polyunsaturated fats

Avocados contain other nutrients including 25 milligrams beta-sitosterol (plant sterol) per 1-oz. serving. Plant sterols have been scientifically shown to help maintain healthy cholesterol levels.

Buon Appetito!

Related Links
Michael Symon's Eggs and Avocado with Tomato and Basil
California Avocado Nutrition
Avocados, Cholesterol, and Plant Sterols
Blog post and photos Copyright (C)2014 Wind. All rights reserved.
Note in the photo I only used 1 1/2 avocados not a full 2 as the recipe calls for since we were just serving 3 people this morning.