Happy Friday, Friends!
How are you doing today? I hope you’re as pumped about this long weekend coming up as I am! Any fun plans in the works for you?
I know this week’s posts have been a little more food-oriented than fitness oriented, but today I have one more amazing recipe from this week that must be shared. It features an ingredient that I love but don’t eat nearly enough of, which is a shame because this ingredient is, well, rather perfect.
You may have heard people refer to eggs as ‘the perfect protein’, and there’s definitely a reason for this. Each one contains 6 grams of complete protein, meaning that all of the essential amino acids our bodies need are provided. But in order to reap the full benefits, you’ve got to eat the white and the yolk, because each part only contains about half of the total protein.
Why else are eggs superstars? Let me count the ways!
Keeping the junk in the trunk: The protein in eggs takes a while for your body to digest. Because of this, eating eggs can help you to feel full for longer, prevent too much snacking, and thus help you to reach a healthy weight.
Sculpting your guns: High quality protein aids in muscle repair and promotes muscle growth. Eggs can be easily incorporated into pre- and post-workout meals. For example, you can stir egg whites into oatmeal, eat them hard-boiled on their own or in egg salad, scrambled in a wrap like this one, or prepared ahead of time in Mini Crustless Quiches or Veggie Fritattas.
Makin’ babies: Choline, a nutrient found in egg yolks, promotes healthy pregnancies by encouraging normal brain development of the fetus.
Keeping ya sharp: Choline is also needed by neurotransmitters to send messages from your brain to all the nerves and muscles around your bod. The antioxidants lutein and zeaxanthin (also in the yolk) help prevent age-related blindness.
Cheap as chips (not that I actually use that expression): At between $2 and $3 per dozen, that’s only $0.15 – $0.25 per egg. Scramble in some veggies to make an omelette and that’s one very affordable meal! And for just a little cash, you get iron, phosphorus, zinc, riboflavin, folate, and vitamins B6, B12, D, and E.
Finally, they’re just really tasty!
Now I wouldn’t just be going on about eggs if I didn’t have an absolutely scrumptious recipe to share, so without further ado, here you have it:
Black Bean Omelette with Spicy Corn Salsa
- ¼ cup diced red bell pepper
- 2 tbsp finely diced red onion
- 1 egg
- ½ cup egg whites
- ¼ cup unsweetened almond milk
- 1 tsp dried parsley or 1 tbsp fresh parsley
- 1/8 tsp cumin
- sea salt and black pepper, to taste
- ½ cup black beans, rinsed and drained
Mist a skillet with olive oil and place over medium heat. Stir fry the onion and red pepper for about 2 minutes.
In a small bowl, whisk together the egg, egg white, almond milk, parsley, cumin, sea salt and pepper.
Add the black beans to the skillet with the onion and red bell pepper and stir gently, being careful not to mash them. Pour the egg mixture into the skillet and cook until the edges begin to set.
Use a flipper to lift the side of the omelette and let any liquid fall underneath. Cook for a few more minutes, then fold in half. When all liquid has set, remove the skillet from the stove and transfer the omelette to a plate. Serve with salsa (below) if desired.
Nutrition per serving: 260 calories, 6g fat, 1g saturated fat, 186mg cholesterol, 771mg sodium, 26g carbs, 10g fiber, 4g sugar, 27g protein.
Spicy Corn Salsa:
- ½ cup yellow corn, rinsed and drained
- ½ cup cherry tomatos, quartered
- 1 tsp olive oil
- 2 tsp lime juice
- ¼ tsp cumin
- pinch of chili flakes (or as much as you’d like)
Mix all salsa ingredients together and refrigerate for at least 30 mins to let flavours intensify. Makes about 1 cup.
And with that, I’ve gotta head out for one more day of work before the long weekend!! Before you do too, tell me…
- Are you a big egg eater? What’s your favourite way?
- Any big plans this weekend?
PS. A little note for my spinners – I’m teaching on Monday at 12:15. Check out my spin schedule for details and I hope to see you there!