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HEY

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Welcome to my nutrition lifestyle blog! I'm a registered dietitian nutritionist feeding bites of reliable nutrition information. I share my life through my food experiences outside of diet culture. 

How Breakfast Makes You More Efficient (+ Cast Iron Baked Eggs On A Nest Of Veggies Recipe)

How Breakfast Makes You More Efficient (+ Cast Iron Baked Eggs On A Nest Of Veggies Recipe)

Everyone loves breakfast foods but no one actually eats it. Only 1 in 10 people in the U.S. make breakfast a part of their day. And I get it. We don’t have time, we’re not hungry so early, and it takes effort. Who has the energy to make breakfast in the morning when you’re half asleep?

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How does breakfast affect my body?

It’s true, breakfast is a very important meal. In fact, our bodies are at a deficit when we skip it. Missing breakfast causes a drop in our overall sugar levels. Which might sound cool, if you don't really know how sugar works in our body.

When our sugar levels are low we can feel cranky, tired, and grouchy. Pretty much you can feel like a mean, old man.

Our cognitive function slows down when our sugar levels are low. It takes you longer to start your day when you opt out of breakfast. The brain is fuelled by glucose, so by skipping breakfast, it’s forcing your brain to run on empty. Keep in mind, sleep is technically ~6-7 hours of fasting. Eating food (or fuel) can help you kick-start your day, making you more efficient during your morning hours. 

Breakfast also revs up your metabolism, which means more energy (or calories) are being utilized for our body's overall function. An active metabolism can help you achieve natural weight loss or maintain a healthy weight. 

Infographic created by  Boldsky

Infographic created by Boldsky

"That's cool, but I'm just not hungry in the morning."

Most people aren’t hungry in the morning because they’ve skipped breakfast for so long! Our body is created to be adaptable to any environment. Plus, we are creatures of habits, especially when it comes to our eating patterns.

Even though our bodies prefer to receive fuel in the morning, we've prioritized other morning rituals to start our day. Without even realizing it, our repetitive morning habits have shaped our body to ignore that inner craving for food. Eating in the morning should be just as important and second nature as it is to brush your teeth.

Once you slowly start incorporating breakfast into your morning routine, your body’s metabolism will naturally pick up earlier in the day and you’ll create a new, healthy craving for food in the morning.

Picture by  Health

Picture by Health

What should I eat for breakfast?

Cereal is the most common form of breakfast. It makes sense, it easy and it’s time efficient. I always have cereal stored in my desk for those mornings that I just can’t muster up the energy for anything more. But I recognize it’s not always my most balanced meal since it typically lacks fruits or vegetables. That’s why I will, sometimes, add sliced bananas to my milk and cereal (something I learned from my abuela).

The most ideal and balanced breakfast includes a good amount of protein and veggies/fruits. Getting your recommended amount of protein and FV on a daily basis is important to space out throughout your day, rather than eating it all at once in one meal. Plus an adequate amount of protein at every meal stimulates muscle protein synthesis, even when you aren’t so physically active.

Don't overcomplicate breakfast! Here are some quick and easy suggestions for breakfast you can try this week:  

  • Eggs + veggies + toast
  • Peanut butter + fruit (like banana) + oatmeal
  • Greek yogurt + fruit (like berries) + granola
  • Nut butter + fruit (like sliced apples) + whole grain waffles
  • Smoothies with fruit blend, greek yogurt, spinach

Recipe: Cast Iron Baked Eggs On A Nest Of Veggies

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When you're blessed with time, enjoy the process of creating a new meal for breakfast. You can start with making my cast iron baked eggs on a nest of veggies. There are so many ways to enjoy this meal. You can sub out any of the vegetables and add your favorite. If you're a meat lover, you can add some chorizo or ham. Or if you're anything like me and obsess over cheese, you can add feta or goat cheese.

Bottom line, use this recipe as a guide to baking your eggs in a cast iron skillet but feel free to be creative with your ingredients! 

These really are made to impress and yet require minimal cooking skills. 

Ingredients:

  • Eggs
  • Red Bell Pepper
  • Red Onions
  • Spinach
  • Mushrooms
  • Mozzarella
  • Extra Virgin Olive Oil (EVOO)


Procedure:

  1. Heat oven to 400

  2. Dice all veggies

  3. Heat up the skillet on medium heat & coat with EVOO

  4. Put onions, mushrooms, and peppers into the skillet for ~5 minutes, or until semi-soft. Add S&P for taste.

  5. Mix in spinach and mozz balls

  6. Gently crack 2-3 eggs on top of veggies

  7. Place in oven 15 minutes, check at minute 10 and cook until desired consistency

  8. Service over toast or potato lacks

Place chopped veggies in EVOO coated skillet.

Place chopped veggies in EVOO coated skillet.

Cook veggies for ~5 minutes or until semi-soft. Add S&P for taste.

Cook veggies for ~5 minutes or until semi-soft. Add S&P for taste.

Mix in spianch 

Mix in spianch 

Add cheese last. Gently crack eggs over veggies then place in oven for 15 minutes, checking at 10 minutes for desired consistency.

Add cheese last. Gently crack eggs over veggies then place in oven for 15 minutes, checking at 10 minutes for desired consistency.

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