Whole Food Friday – Let’s talk breakfast!
Do you have eggs in your pantry? If you have eggs you have a quick yet filling meal waiting for you. One of my favorite suggestions for anyone that likes eggs is to create a frittata or scrambled eggs. It is a great way to start or end your day.
One of my favorite ways to put flavor and increase my servings of vegetables for the day is to add veggies to my eggs. You can use any vegetables that you have in the refrigerator. I was staying at a friend’s house who was out of town and I looked into her fridge and found baby broccoli and yellow bell peppers. I sautéed them along with garlic, fresh basil, sea salt and pepper for about three minutes to keep them crisp. I added the eggs and right before I turned off the heat I sprinkled some shredded raw milk cheese and let it melt slightly.
I thought it was ready to eat but after the first bite I decided my eggs needed something to round out the taste. I decided cut up some fresh tomatoes and sprinkled them over top. Perfect!
This breakfast is perfect for diabetic reversal or prevention. The combination of proteins and vegetables stabilizes blood sugar levels.
When choosing eggs I recommend free range eggs. This are high in the good cholesterol and are important for heart health. It is important to eat the yolk as well as the white part of the egg. The white serves as protein and the yolk has choline, selenium, iron, zinc, B vitamins, vitamin D and vitamin A in terms of nutrients.
One of the benefits of raw cheese is that there are more live cultures that are beneficial for digestive health. It is considered a form of protein. There have been a few studies that show raw milk may reduce allergic reaction symptoms in the disease processes of asthma, hay fever and eczema. Since raw cheese is unpasteurized it is not recommended for anyone that is in an immunocompromised state. Cancer patients and HIV patients should not eat these.
The greatest thing about adding vegetables to the eggs is it adds fiber to the meal. Fiber helps to slow down glucose released into the blood stream which helps to stabilize blood sugars. This is important not only for pre-diabetes and diabetes but it reduces anxiety and depression and it helps to sustain energy levels between meals.
Enjoy a combination of free-range eggs and your favorite vegetables for breakfast or make a frittata for lunch or dinner. It is a great whole food meal.
Dr. Daemon Jones