Well, first you’re up and functioning Monday morning after the Super Bowl! Second, you’re hungry enough to be browsing recipes, which only means you practiced self-control yesterday during the big game… right?! #winning
In honor of American Heart Month, the entire month of February I will be bringing you a weekly recipe featuring one of the top foods boasted by the American Heart Association as a heart-healthy choice! Here’s a sneak peak of the recipe below… can you guess the top food this week?
CVD is the number one global cause of mortality for both men and women. Of the 13.3 million people who die annually from this disease, nearly 800,000 deaths occured in the United States alone in 2011. That’s nearly one in every three deaths!
Though these are startling statistics, there are many risk factors you can control, like your diet, physical activity, tobacco use, and weight, alongside keeping your cholesterol, blood pressure and blood glucose in the right range!
Lets take a look at the SMALL CHANGES that you can incorporate into your daily routine that will have BIG BENEFITS in your overall health.
Enter… breakfast! Breakfast truly is the most important meal of the day in my book because it sets the stage for your eating habits. Plus, eating breakfast helps to not only kick start your metabolism, but helps keep your blood sugars in check so you don’t head straight for the donuts that are still lingering around from last week!
One of my favorite breakfast staples is the fabulous egg. Eggs are packed with many GOOD for you nutrients, like protein, B vitamins, and vitamin D. But, the deliciously “fatty” yolk is full of cholesterol in addition to those good for you vitamins, so I always recommend to error on the side of caution and limit consumption to no more than 3 per week if you have CVD. However, egg whites are perfectly acceptable and absolutely encouraged!
I must admit, egg whites to me are the perfect meal morning, noon and night. Any meal that’s under 300 calories, over 20 grams of protein and something that I can make in under 10 minutes, using only a pan, will always be a #winner in my book.
To get the weekend off on the right foot, I whipped up a batch of these delicious Southwestern Egg White Frittata’s. I highly recommend grabbing the 6 pack of Kirkland Egg Whites the next time your at Costco, not only are they significantly more economical that your local market, they also can store in the freezer for up to 3 months!
Southwestern Egg White Frittatas
- • 2.25 cup s, Eggs - White only, raw
- • 0.50 cup s, Almond Milk - Original - Unsweetened Vanilla
- • 1.00 cup s, Bell Peppers, Tomatoes, Onions, Chopped Veggies
- • 1.00 tsp s, Garlic - Raw
- • 0.50 tsp s, Ground Cumin
- • 0.50 tsp s, Spices - Paprika
- • 0.50 tsp s, Spices - Chili powder
- • 1.00 dash Spices - Pepper, black
- Preheat oven to 375*.
- Spray your mini loaf pan or muffin tin with cooking spray.
- Pour egg whites and almond milk into a mixing bowl, whisk together.
- Mix in spices and chopped vegetables, stir thoroughly.
- Ladle into a mini loaf pan or muffin tin, leaving at least a 1/4 inch for frittata to rise.
- Bake for 35 minutes, or until lightly browned.
- Let cool 10 minutes before trying to take out.
If you were to nix the egg whites and veggies and go for whole eggs and animal protein, you would easily consume over 250 total calories, 15 grams of fat and over 200 mg of sodium!
If you do prefer to have a little bit of whole eggs, go 50-50 on the egg white/whole egg ratio. This would be the equivalent of adding 1 cup egg whites and 3 whole large eggs.