March is National nutrition month and the theme for 2018 is “Go Further with Food” focusing attention on making informed food choices. This could mean starting your day off with a healthy breakfast, incorporating more healthy foods into your daily routine, or introducing your family to new foods.
When I think about going further with food I have two foods that come to mind: eggs and cruciferous vegetables.
What came first? The chicken or the egg? This question has been around for ages, and many people believe the answer is the egg. Eggs although they have gotten a bad rap over the years are really like natures perfect food.
In 2015 the National guidelines for foods containing dietary cholesterol were revised stating foods that is actually "okay" to consume 2 eggs per day.
EGGS ARE BECOMING POPULAR ONCE AGAIN!!
There are many reasons why eggs are so healthy. Eggs contain many vitamins and minerals:
*** Eggs contain the most available form usable in the human body of Lutein, which promotes eye health
*** They promote healthy pregnancies because they contain folate, choline, and selenium which prevent birth defects
*** Eggs promote a healthy brain as each yolk contains ~ 300 mcg of choline which is needed for a healthy nervous system
*** Eggs promote maintenance of healthy bones, as eggs are a natural food source of Vitamin D
*** Eggs are a good food to eat for weight loss, each one contains ~ 6 g protein for only 75 calories
*** Eggs are considered a complete protein as each one contains all 9 essential amino acids
*** Eggs are a good source of healthy fats
DELICIOUS, AFFORDABLE, STAY FRESH A LONG TIME, WHAT ELSE CAN WE ASK?
It is for all these reasons that eggs are really an ideal choice, they are additionally delicious, very affordable, have a long shelf life and can be used in many ways.
Now to mention cruciferous vegetables; they are low in calories, high in fiber and contain high amounts of folate, vitamin K, and phytonutrients which help to lower inflammation.
Broccoli, cabbage, cauliflower, arugula, kale, bok choy, collard greens, watercress, radishes, arugula and Brussels sprouts are all considered cruciferous vegetables. 1 serving is just 1 cup raw or ½ cup cooked.
LET'S GET TO COOKING!!!
Soft cooked eggs with spicy chickpeas and kale (for 2 people)
* 2 Tablespoons olive oil
* 1 can of chickpeas, drained
* 1 tablespoon of tomato paste
* 2-3 sliced cloves of garlic
* 1 teaspoon chopped fresh parsley
* 1 teaspoon smoked paprika
* 1 cup cottage cheese
* 2 eggs
* 1 cup of kale ( leaves only )
* Salt and pepper to taste
1. Heat oil over medium heat
2. Sauté garlic for just about 2 minutes
3. Add chickpeas, paprika, and tomato paste
4. Stir for 1 minute , add cottage cheese, with pinch of salt and pepper
5. Bring to a simmer, stir in the kale
6. Crack eggs into the pan, cover and and cook fro 2-3 minutes until white of the egg is set
7. Add salt and pepper to taste
8. More importantly.. do not forget to ENJOY :)