Quick and Nutrient-Filled Breakfast
Health goals are often derailed by lack of time and the habit of falling back into old ways.
My goals this year include building strength and ditching several pounds that have built up over the past few years. To make my goals stick, I have to find quick and easy ways to both eat well and exercise consistently- and make it easy enough to stick to it.
Exercise alone doesn’t eliminate weight.
To lose weight in a sustainable manner takes a consistent, healthy diet, starting with daily protein-filled breakfasts. Adding microgreens to our daily diet adds hefty doses of nutrients with almost no carbs, fats, or calories.
Microgreens are an integral part of my breakfast routine, starting with a daily tasty, green smoothie that combines sunflower, pea, and buckwheat microgreens with home-made kefir (cultured skim milk), ripe banana, half an apple, and a teaspoon of turmeric.
Often I add a toasted high-fiber tortilla (only 90 calories, and a whopping 13g of fiber and 8g of protein!), a shoyu egg, salsa, and a zesty blend of microgreens. Breakfast is ready to go in 10 minutes. This nutrient-dense meal will keep you full all morning. High fiber, lots of protein, and plenty of micronutrients give our bodies what they need to work hard!
This incredibly tasty breakfast weighs in at just:
- 372 calories
- but has an impressive 25 gr Protein,
- 17gr of gut-healthy fiber,
- 42 mg calcium,
- 36mg iron, and
- 16 gr of high-quality, brain-boosting carbohydrates.
- Add in a boatload of micronutrients from the microgreens, and we begin our day with everything our bodies need to maintain a fast pace throughout the morning.
Meal prep is vital for quick breakfasts. For this breakfast, I prepare the shoyu eggs ahead of time and let them rest in the fridge for up to 3 days.
Shoyu eggs
Shoyu eggs are peeled, hard-boiled eggs that have been sautéed in soy sauce for a few minutes. To make shoyu eggs, boil 6 eggs for 18 minutes for easy peeling, cool slightly, peel, and then place eggs in a small saucepan. Add about ½ cup soy sauce and set the temperature on medium-high. Roll the eggs around in the soy sauce continually for 5-10 minutes until they become a nice, mahogany-brown color. Store in the refrigerator for up to 5 days. As you let them rest in the fridge for a day or two, the color and flavor migrate inwards until the entire egg is a warm, tasty brown throughout.
Low-carb, high-fiber tortillas are found in the specialty bread and cheese aisle in our locally-owned grocery store. I have also seen them in the refrigerated section.
My favorite microgreens with shoyu eggs have to be the Super Booster and Radish- such a bright way to start the day! Experiment with different microgreens to find the flavors that complement your own taste preferences.
High Protein and Fiber Microgreen Breakfast
Materials
- 1 HIgh-fiber, lo-carb tortilla
- 1 Hard-boiled shoyu egg
- 1 handful microgreens
- 1 tbsp salsa
Instructions
- Fry the tortilla lightly on both sides using a non-stick pan.
- Place warm tortilla on a microwave safe plate, and slice a shoyu egg or a hard-boiled egg onto the tortilla. Warm briefly in the microwave if desired.
- Add a tablespoon or more of salsa, and top with a generous handful of microgreens.
