Updated: Jul 18, 2022
Imagine there was a food that could increase your metabolic rate (make you burn more fat and other calories), while giving your body complete proteins - to build muscles. It's also loaded with most of the nutrients our bodies need, and helps you to feel fuller faster, so you eat less food.
What is this amazing food you ask? Well it's the incredible, edible egg!
Several studies have shown that eggs are a great source of high quality protein, which builds muscle, and increases our metabolic rate by 20–35% for several hours after eating. Additionally, they have a biological value of 100, which means that our bodies use every milligram of this food's protein, good fats, and other nutrients.
But what about the cholesterol? Interestingly, current studies show that the consumption of eggs is not a risk factor of Cardiovascular Disease in healthy people, and cholesterol from eggs may even have a protective benefit.. However, people who are at high risk of CVD such as those with diabetes or hypertension need to have caution with dietary cholesterol intake.
Here are a couple of studies done on eggs:
Short-term effect of eggs on satiety in overweight and obese subjects: https://pubmed.ncbi.nlm.nih.gov/16373948/
The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6126094/
Note: As always check with your doctor before changing your diet.
OK enough of the science, now for the good stuff.
Here is a Vegetable Omelet Recipe. I love making these, they are quick and easy to make. Also, I like loading them up with veggies so I can get some in with my breakfast (or any time of day).
The cheese ingredient is optional. I usually don't put it in unless I'm adding loads of bland vegetables in my omelet and need more taste.
Olive Oil Spray
4 large eggs
Salt and pepper
4 tablespoons cheese sharp cheddar, feta, or goat cheese (optional)
1/2 cup broccoli florets
8 cherry tomatoes quartered
2 tablespoon diced red onion
1 small avocado diced
Lightly spray a small skillet with olive oil spray and place over medium heat.
In a medium bowl, whisk together the eggs with 1 teaspoon of water and a pinch of salt and pepper.
Pour the eggs into the hot skillet and cook, undisturbed, until they start to bubble up and pull away from the sides of the pan.
Add 1/2 of the cheese on one side of the omelet, top with veggies and remaining cheese.
Fold the bare side over over the side with the fillings and cook for 2 minutes.
Flip and cook for 2 minutes more before moving to a plate. Serve hot.
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