Superfood Breakfast with Fried Egg

Superfood breakfast egg on a bed of cauliflower rice

Eggs are a nutritious and versatile food that can provide various health benefits when consumed as part of a balanced diet.

 

Here are three reasons why people should eat more eggs every day

One: Rich in nutrients

Eggs are a good source of high-quality protein, vitamins, and minerals, including vitamin D, B12, and selenium. These nutrients are important for maintaining muscle mass, supporting immune function, and promoting overall health.

Two: It may promote weight loss

Eggs are a filling and satisfying food that can help to promote weight loss and reduce overall calorie intake. Research has suggested that eating eggs for breakfast can help promote satiety and reduce calorie intake throughout the day.

Three: It may improve cholesterol levels

Contrary to previous beliefs, research has shown that consuming eggs may not negatively impact cholesterol levels in the blood.

Egg consumption may improve cholesterol levels by increasing high-density lipoprotein (HDL) or “good” cholesterol.

Here are five reasons why people should eat eggs for breakfast and as a snack:

Promote fullness:

Eggs are a filling and satisfying food that can help to promote satiety and reduce overall calorie intake. Research has suggested that consuming eggs for breakfast can help to promote fullness and reduce calorie intake throughout the day.

Convenient and easy to prepare:

Eggs are a quick and easy food that can be prepared in various ways, making them a convenient option for breakfast or snacks. Hard-boiled eggs, egg muffins, and omelettes are all simple and healthy options that can be prepared in advance for quick and easy meals.

Versatile and customizable:

Eggs can be prepared and customized to suit individual tastes and preferences. Whether scrambled, poached, or fried, eggs can be paired with various ingredients to create a healthy and satisfying meal or snack.

Nutritious and low in calories:

Eggs are a nutritious and low-calorie food that can provide various health benefits. A large egg contains only about 70 calories and provides high-quality protein, vitamins, and minerals.

Can be part of a balanced diet:

Eggs can be included as part of a balanced and healthy diet that includes a variety of whole foods. Individuals can create healthy and satisfying meals that promote overall health and well-being by pairing eggs with whole grains, fruits, and vegetables.

Superfood breakfast egg on a bed of cauliflower rice

Superfood Breakfast with Fried Egg

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2
Calories 397 kcal

Ingredients
  

Ingredients

  • 2 cup (300g) broccoli
  • 2 tbsp coconut oil
  • 1 garlic clove, minced
  • 1/4 onion, chopped
  • 2 tbsp (20g) pumpkin seeds
  • 1 tbsp (20g) dried cranberry
  • 1 tbsp lemon juice
  • 4 eggs

Spices: 

  • ½ tsp ground turmeric
  • ½ tsp chili flakes
  • ½ tsp paprika
  • ½ tsp oregano

Instructions
 

What you need to do

  • Divide the broccoli into smaller parts and chop into tiny pieces or use a food processor to make broccoli rice.   Heat 1 tbsp. of oil in a pan on medium-high heat, add the minced garlic, chopped onion, pumpkin seeds and fry, stirring for about 5 minutes, until browned.   Next, add the cranberries, broccoli rice and all the spices, season with salt & pepper, mix and fry for another 5-7 minutes. If you need, add a little water to avoid burring. At the end of cooking drizzle with lemon juice.   In a separate frying pan heat the remaining 1 tbsp. of oil, and fry the eggs. Once ready serve on top of the broccoli rice, season with salt & pepper.
    Superfood breakfast egg on a bed of cauliflower rice

Nutrition per serving:

  • 397 kcal 26g Fats 27g Carbs 18g Protein

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