I love the taste of roasted vegetables! Especially al dente onions and garlic are my favourites. There are usually some leftover veggies, so I use them the following morning for the breakfast along with eggs, spinach and sesame seeds.
Consuming more plant-based food is not only good for our overall well-being, but also for our cognitive functioning. Good carbohydrates, that are full of nutrition such as vitamins, minerals and phytochemicals, rich in fiber, and have a low glycemic index – can all be received from whole plant-based food. I’m not saying we all need to go vegan, but the harsh reality is that people in western societies consume meat way over the recommendation today.
Choosing a diet rich in veggies and fruits may keep you from developing a chronic disease and may delay the onset of dementia. There seems to be only two vitamins not available in plants: vitamins D and B12, so these are needed from other sources. Organic fruits and vegetables have more nutritional value and less toxins so therefore they are recommended. But either organic or not, it shouldn’t prevent people from eating plant-based food.
Eggs are incredibly nutritious, as long as they are pasture raised and organic. It’s also nice to eat with good conscience knowing the animals are not suffering. Egg is very high in protein and more than half the protein of an egg is found in the egg white along with vitamin B2. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Eggs are also providing good cholesterol and some healthy fats. Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases. Anyhow, the myth between eggs and heart disease has been busted a long time ago!
Coconut oil doesn’t oxidize as easily as soft vegetable fats like canola oil which means coconut oil is great for cooking. It contains a lot of medium-chain fatty acids (including Caprylic acid, Lauric acid and Capric acid), which means that it’s easy for the liver to produce energy of them. Some athletes have found coconut oil very useful to maintain quick energy and boost their immunity.
Whole sesame seeds contain about 88 mg of calcium per tablespoon of seeds. Just a quarter cup of natural sesame seeds provides more calcium than a whole cup of milk.
Spinach is a dark leafy green and one of the top alkaline foods since it’s rich in chlorophyll which acts as an alkalizer. It’s a great source of antioxidants and researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. Spinach is also rich in manganese, magnesium, iron, potassium, calcium and folate.
Ingredients for this breakfast:
- Roasted veggies
- Eggs cooked in coconut oil
- Baby spinach
- Roasted sesame seeds
- Fresh tomatoes