September, 2017

This Egg Breakfast Salad is amazing and so quick and easy to make…the ingredients are always available and breakfast will be ready in no time. Add extra protein and turn the salad into a meal in a bowl:

• Add crumbled feta, goat cheese or blue cheese for a delicious tang.
• Add dry roasted unsalted sunflower seeds for a delicious and nutritious crunch.

Ingredients – Salad:
1 Cup of Butter Lettuce or Romaine Lettuce
1 Egg Soft Boiled or Hard Boiled
¼ Cup Cherry Tomatoes, sliced in halves
1 Small Avocado, thinly sliced
1 – 2 Tablespoons of Feta Cheese, crumbled
Ingredients – Dressing:
1 – 2 Teaspoons Extra-Virgin Olive Oil
1 – 2 Teaspoons of Lemon Juice or Balsamic Vinegar
Sea Salt, to taste
Ground Black Pepper, to taste

Preparation:
1) In a small pot, bring the water up to a boil, then lower it to a simmer. Add the egg to the pot, and then begin timing for seven minutes for a soft boiled egg and 10 minutes for a hard boiled egg. Remove the egg from the pot and place under running cool water for 30 seconds.
2) In a bowl, whisk oil, lemon juice or balsamic vinegar, salt and pepper.
3) Add dressing, lettuce and tomatoes and toss gently. Place on plate.
4) Sprinkle cheese, add avocado and egg. Serve immediately.

Serves: 1
Active Time: 5 minutes
Total Time: 10 minutes
Level: Easy

Eggs were getting a bad rap when it was believed that they contained too much cholesterol and were unhealthy. To the contrary, eggs are extremely nutritious and are really good for you. Here are seven reasons to include eggs in your diet.

1) Boost Metabolism: Eggs are one of the best sources of choline. Choline facilitates the digestion of fat which is also important for memory and learning. Eating a high-protein diet has been shown to boost metabolism by up to 80 – 100 calories a day.

2) Easy to Prepare: Eggs are widely available and can be easily prepared within minutes.

3) Nutritious: Eggs contain about 7 grams of high-quality protein and are a great source of carotenoids, iron, minerals and vitamins.

4) Low in Calories: That’s right, it is true! A hard-boiled egg is about 78 calories.

5) Muscle Mass: According to Applied, Physiology, Nutrition and Metabolism, diets in high-protein preserve muscle mass.

6) Weight Loss: The high-protein in eggs supports weight loss. Similar to other high protein diets, it moves slowly through the digestive tract, making you feel full longer and eating less.

7) Versatile: Eggs are delicious and so very versatile…you can have them for breakfast, lunch or dinner. Eggs are also very inexpensive and are easily accessible.

There is no difference in nutrition, quality or value between a brown egg vs. a white egg. The Harvard School of Public Health reports that healthy individuals may eat one whole egg daily without worrying about increasing their risk of heart disease. Like everything else in life…do everything in moderation. Also, consult with your physician before changing your diet.

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