Breakfast Balancing Act
One egg + Lavash bread (flatbread) + Fruit + Yogurt
Eggs are one of my favorite breakfast foods. There are many varieties of a good ‘ole egg from scrambled, hard-boiled and over-easy make a satisfying meal. Eggs may get a bad wrap in regards to nutrition. They may have the stigma of containing “too much cholesterol” but the science and research is very interesting. Yes, eggs contain higher levels of cholesterol but when you consume dietary cholesterol, the liver actually produces less to even out the overall amount. This does vary between individuals and a study found this to be true for 70% of the individuals.
There are many benefits to eating eggs. They may help raise HDL, known as good or healthy cholesterol. Many essential nutrients are found in the yolk including choline which has been linked to building healthy cells. Choline is an essential nutrient for pregnant women.
Eggs also contain powerhouse nutrients such as lutein and zeaxanthin that are extremely helpful in promoting eye health. These two antioxidants are found in the yolk and can prevent macular degeneration and cataracts.
Some eggs have even been fortified with heart-healthy omega-3 fatty acids. Double check the label on the carton to see if the eggs you buy contain omega-3’s. The chickens are fed a rich diet of omega-3’s, therefore making the eggs a good source.
So, eggs seem pretty healthy, right? Yes, and they are also a filling, inexpensive and bioavailable (meaning your body readily absorbs) source of protein.
The Benefits of Eggs
- Good source of protein
- High in antioxidants: lutein, zeaxanthin, vitamin A
- High quality source of protein containing essential amino acids
- High quality source of protein containing essential amino acids
- One of the only foods that naturally contain vitamin D
- One of the only foods that naturally contain vitamin D
- Contain 6 grams of high-quality protein and that helps sustain energy
Lavish bread or flatbread is a high-fiber bread alternative. You can find this at almost any grocery store. I was able to find this brand at Walmart (pick-up). I have used this for my simple Mexi Veggie Wrap that is a star-studded lunch idea – flavorful, filling and incredibly fast to make! This bread measures at a whopping 12 1/2 by 9 1/2 inches for one serving! (100 calories; 14 gms carbohydrates; 3 gms fiber; 9 gms protein)
This flatbread can be used to make mini pizzas or I just love spreading peanut butter on it for an afternoon pick-me-up snack. The bread is higher in fiber and protein to pair for a filling meal or snack.
Enjoy this simple but so satisfying breakfast idea!
