04
Mar
2013

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Recipes

March is National Nutrition Month nutrition-month-colour-ENG

It is a perfect time to think about your food choices and eating habits.  Could they be better?  How about making some small changes this month- like reducing your fat intake and eating more green vegetables and leaner protein. The goal of National Nutrition Month is to make small dietary changes which, over time, can play a significant role in improving health. Check out the Dietitians of Canada website for more details: http://www.dietitians.ca/Your-Health/Nutrition-Month/Nutrition-Month-2013.aspx

One of the best ways to help promote good nutrition is through a high protein breakfast.  Eating a high protein breakfast, especially within an hour of waking – will leave you feeling full and energized throughout the day.

This is a quick and easy recipe to start your day off right!  For a leisurely Sunday morning variation, take the extra time to add in some fresh vegetables (onions, peppers, tomatoes).

Serves 1

Time: 10 minutes

Ingredients

  • 3 free range organic separated eggs (use whites only*)
  • ½ cup canned black beans (rinsed)
  • 1/3 cup salsa (all natural)
  • 1 cup fresh baby spincach
  • Hot sauce (to taste)
  • ¼ cup chopped fresh cilantro
  • Grated aged cheddar (optional)
  • 1 tbsp canola oil

Method

Preheat a medium-sized frying pan with the canola oil. Add in the egg whites* and begin to scramble them, continuously stirring to ensure that they don’t stick. Add in the salsa and black beans, stirring to get an evenly mixed consistency.

Once the eggs are cooked (about 2-3 minutes), add in the spinach. It may seem like a lot, but spinach (like most greens) wilts down considerably when heated.  It’s important not to overcook the spinach, or it will become bitter.

Stir the spinach for about 2 minutes, and cut the heat. Add  hot sauce as desired, followed by the fresh cilantro. If desired, grate about a tablespoon of aged cheddar to add a bit of sharpness to the dish.

*TIP Cooking with egg whites rather than whole eggs reduces calories in a meal, which can be helpful for weight-loss. However, egg yolks have been shown to be packed with nutrients, vitamins, and essential fatty acids. If you opt for whole eggs in this recipe, use only two.