News - Nutrition
Breakfast
So, last time I discussed some details about timing your breakfast. This time, let’s look at a great idea for what to actually eat. I mentioned starting in a way that is most healthy but most simple to begin and then, once you’re comfortable with the current recipe, moving on and adding more, if you’d like. A great place to start is with eggs. That’s regular eggs, not egg whites, egg replacements or any other variation of nature’s simple, healthy egg.
If you’re not used to eating eggs, start with just one. I recommend having one egg everyday. If you already enjoy eggs, I recommend two on days you are exercising. If you lifting weights vigorously at imsuperb.com’s level four or above, have three on workout days!
A basic way to cook eggs, while basic, I could enjoy them this way each day forever, are fried eggs—sunny side up, over easy there are many different names for when the egg white is firm and the yolk soft to just slightly warm and still liquid. The taste is smooth and satisfying enough to enjoy each day. Fortunately that good taste is based on good nutrition and health promotion.
1. Pre-heat the pan. It’s okay to preheat up to 20 minutes. Low pre-heat if you’re waiting a while. High pre-heat if you’re goal is breakfast right after waking.
2. While preheating take eggs, butter, bread and all needed cooking utensils out, and place near pan. Your arranging all the items you need for cooking and for eating. In the cooking style taught in culinary schools, this is called “Mise en place.” It’s a term for arranging and having everything you need for preparing food available before starting. This helps you be organized and efficient while you cook.
3. You should feel fairly high heat radiating from the pan before you start. If your pan needs oiling, add a small bit of butter. This also helps test for adequate pan pre-heating; it should quickly melt, sizzle and even come close to turning brown.
4. Put bread, English muffin or bagel into toaster (1).
5. Crack eggs from shell onto pan. The egg white should immediately cook, indicated by sizzling, bubbling and turning from clear to white. Leave for one to two minutes. If the white still has clear, uncooked areas flip for about 10 seconds. Carefully remove from pan with spatula to protect egg yolk from breaking by sliding spatula flatly and slowly under eggs and placing on the plate which should already be out on the counter.
6. Remove bread from toaster. Add either butter, honey, of fruit spread (2) or peanut butter with no added hydrogenated oils or sugar.
7. If desired, season eggs with small amount of freshly cracked pepper and salt
Notes:
(1) Use 100% whole wheat. Whole wheat is a great start, but stay tuned for how you can even improve on healthier verision of whole wheat.
(2) Fruit spreads are now commonly available which do not contain added, refined sugars. Fruit spreads with added sugars will have items like corn syrup, cane sugar or dehydrated cane juice written under the ‘ingredients.’
