One of my favorite breakfast meals that you can make in a half hour or prep for convenience. Great for balancing blood sugar and hormones.
I love sweet breakfasts but man I crave a good savory breakfast in the morning almost every day! I feel much more balanced and satisfied. I always aim to have a good source of protein, lots of veggies or fresh herbs, and sometimes a carb source to go with. You have heard it before, "breakfast is the most important meal of the day". While there are a lot of opinions surrounding this topic, eating breakfast certainly benefits your health in a few very important ways.
Benefits to prioritizing eating breakfast:
Eating breakfast can help balance your hormones and blood sugar (especially if you consume a high fat and protein meal before your morning coffee)
It can set up you up to make healthier choices throughout the day
Ensures you are eating enough, two meals in a day is not enough for anyone
Gives you energy and fuel for your morning and the rest of your day
But what about intermittent fasting? Breakfast is meant to "break" your fast, hence the name. What a lot of people forget is that fasting just means you need to eat dinner early enough so that your digestive system and blood sugar levels have time to balance out and regenerate. If you eat your last meal at 7pm the night before and eat breakfast at 7am the next day, this is a long enough fasting period.
Of course, there are exceptions to this depending on particular medical needs. But know that if you are in fairly good health and are eating whole nutritious foods, 12 hours is plenty time to allow your body time to fast.
I love this meal for a couple of reasons. It is satiating, delicious, can be prepped ahead of time aside from the eggs, and includes the food groups I need to feel balanced and ready for my day.
Ingredients:
2 Organic eggs (pasture raised is great)
1 slice of Swiss cheese
Handful of mini rainbow potatoes
1 Bell pepper (any color)
1 small yellow onion
1 Small Zucchini
Garlic salt & pepper
Extra Virgin Olive oil
Grass-fed butter (I like the brand Kerrigold)
Herbs and/or tomatoes to top
How to make:
Preheat oven to 425 degrees F.
Rinse and dry your potatoes and cut in half. Place them into a medium sized mixing bowl and season with olive oil, garlic salt, and pepper (feel free to add whatever seasoning you like).
Place potatoes on a baking sheet and bake for 25 minutes.
While the potatoes are baking, chop your vegetables and set aside.
When potatoes are almost done, drizzle a small amount of extra virgin olive oil into a small sauce pan and begin to heat on medium-low.
When the pan is warm, sauté your veggies until cooked.
Remove the potatoes from the oven and place cooked veggies onto your serving dish.
Butter the sauce pan and place on medium heat.
Crack your eggs and season. Cook until ready to flip. Once flipped, season again and place one half of your sliced swiss cheese on each egg. Cook until the yolk is your desired firmness.
Plate your veggies, potatoes, and add the eggs on top. Top with tomatoes and cilantro.
Et Voila! You have your balanced and delicious breakfast.
I really hope you enjoy this recipe as much as I do! Try it out, post it on social media, and make sure to tag me @__thekare.
Notes:
*To make this meal one you can have on your busier mornings, you can easily prep the potatoes and veggies for the week. Just reheat your potatoes and veggies and cook up 2 eggs to put on top.
*For crispier potatoes, broil the potatoes for 5 minutes.
*If you don't like over easy eggs, swap for scrambled.
*You can also top with avocado, cilantro, and basil!
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