I’m always looking for new ideas for recipes (specifically for dinner) and when Pinterest fails me (because basically some of that stuff is just too much too handle – not about to put hours of work into making my dinner after a long day at school) – I always turn to my favorite, healthy Instagram account started by 3 AUR students, ‘Health Gurus’ (Find them @ Health_Gurus). They make really awesomely healthy meals that are for the most part not typical Italian cuisine – and they are always delicious.
So, one of the recipes that I tried recently was a veggie frittata. Super easy to make, healthy, and filling.
This dish is good because you can choose whichever vegetables you prefer – I chose onion, spinach, tomatoes, broccoli and mushrooms.
So, one of the recipes that I tried recently was a veggie frittata. Super easy to make, healthy, and filling.
This dish is good because you can choose whichever vegetables you prefer – I chose onion, spinach, tomatoes, broccoli and mushrooms.
Directions:
I usually buy frozen spinach, so first I cooked that in a pot with a bit of water.
While doing that, rinse your veggies, cut them up, throw them on a pan with some EVOO and/or Coconut Oil.
Sauté them on low heat until soft, add seasoning of your choice (salt, black pepper and cayenne pepper). [Once the spinach is ready, add it to the mix]
Finally, in a separate bowl mix together 2 eggs and 1 egg white. Once that’s done, pour the egg mixture over all the veggies, cover the pan, and let it sit until ready.
Simple to make and a perfectly fulfilling dinner.
HEALTH BENEFITS:
I usually buy frozen spinach, so first I cooked that in a pot with a bit of water.
While doing that, rinse your veggies, cut them up, throw them on a pan with some EVOO and/or Coconut Oil.
Sauté them on low heat until soft, add seasoning of your choice (salt, black pepper and cayenne pepper). [Once the spinach is ready, add it to the mix]
Finally, in a separate bowl mix together 2 eggs and 1 egg white. Once that’s done, pour the egg mixture over all the veggies, cover the pan, and let it sit until ready.
Simple to make and a perfectly fulfilling dinner.
HEALTH BENEFITS:
EGGS: ++Very nutritious: contains: Vitamin A, Folate, Vitamin B5, Vitamin B12 (good for energy!), Vitamin B2 (helps body break down food into energy), Phosphorus, Selenium, Vitamin D, Vitamin E (fights off free radicals which can lead to tissue and cellular damage), Vitamin K, Vitamin B6, Calcium & Zinc ++Great source of Protein – one large egg contains 6 grams ++Raise levels of HDL (High Density Lipoprotein aka the ‘good’ cholesterol) which has been showed to reduce risk of many health problems ++Reduces risk of eye problems such as macular degeneration and cataracts because of powerful antioxidants found in egg yolks: Lutein and Zeaxanthin ++Helps with weight loss by diminishing hunger by keeping you feeling full longer SPINACH: ++Very nutrient-dense food – low in calories, high in vitamins, minerals & other phytonutrients ++Great source of Vitamin K, Vitamin A, Magnesium, Folate, Manganese, Iron, Calcium, Vitamin C, Vitamin B2, Potassium, and Vitamin B6 ++Good source of Protein, Phosphorus, Vitamin E, Zin, Dietary Fiber and Copper ++Tons of Flavonoids (which act as antioxidants) by defending body from free radicals à Anti-cancer properties ++Good for a healthy heart ++The Beta-Carotene and Vitamin C in spinach help with gastrointestinal health by protecting cells of the body’s colon from damaging consequences of free radicals ++Anti-Inflammatory properties TOMATOES: ++ contain all 4 major carotenoids: alpha-carotene, beta-carotene, lutein, and lycopene ++ contain high amounts of lycopene – highest antioxidant of all carotenoids ++ Studies show they reduce risks of prostate cancer and pancreatic cancer ++rich in Potassium ++ Vitamins A, C, K and Folate ++ Beta-Carotene helps protect skin against damage from the sun ++ Help in regulating blood sugar | ONION: ++Boosts Immunity ++Regulates blood sugar ++Anti-inflammatory ++Powerful compound ‘Quercetin’ found to have important role in preventing cancer ++Antibacterial properties ++Antihistamine effects because of ‘Quercetin’ – can help with Asthma treatment MUSHROOMS: ++Excellent source of Vitamin D (one of the only plant foods containing Vit. D) ++Immune Booster – Antiviral properties ++Good source of B Vitamins ++ Source of important minerals such as: Selenium (antioxidant that protect body cells from damage), Ergothioneine (antioxidant), Copper (helps produce red blood cells), Potassium ++ Helps with weight loss BROCCOLI: ++ rich in essential vitamins and minerals ++ Vitamin C ++ Beta-Carotene ++ Contains Vitamins B1, B2, B3, B6, Iron, Magnesium, Potassium, and Zinc ++ Antioxidants ++ Helps lower cholesterol ++ aids in heart health ++ good for eye health ++ Fibrous - helps with digestion ++ Anti-inflammatory properties |
sources:
http://www.care2.com/greenliving/8-great-reasons-to-eat-more-onions.html
http://www.foods-healing-power.com/health-benefits-of-onions.html
http://www.medicaldaily.com/health-benefits-onions-5-surprising-ways-onions-can-cleanse-your-body-eliminate-disease-295820
http://www.naturally-healthy-eating.com/benefits-of-spinach.html
http://www.besthealthmag.ca/best-eats/nutrition/5-health-benefits-of-mushrooms?slide=6
http://mushroominfo.com/benefits/
http://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables/Article-Viewer/Article/91/health-benefits-of-broccoli.aspx
http://www.livescience.com/45408-broccoli-nutrition.html
http://www.webmd.com/food-recipes/health-properties-tomatoes
http://www.beliefnet.com/Wellness/Health/9-Surprising-Health-Benefits-of-Tomatoes.aspx?b=1&p=9
http://authoritynutrition.com/10-proven-health-benefits-of-eggs/
http://www.besthealthmag.ca/eggs#6dOPh5O0W6wTT1pe.97