Thursday, November 17, 2011

A perfect start to a productive day: Black Bean Omelet

Hello everyone.

Its a privilege to have the opportunity to be posting in this blog, I look forward to sharing my experiences with you, and hope you do the same. You are always more than welcome to post comments, requests, or simply say hello :).

This week we discuss a tasty breakfast recipe that will not only fuel your way through that busy day, but is packed with important and essential nutrients. Beans are forever known for their powerful protein & fiber combination that helps regulate your weight and cholesterol levels at the same time! Eggs on the other hand, are packed with proteins & nutrients that will energize your body without adding extra pounds.

Combine these 2 amazingly healthy foods and you have a breakfast that 1) helps you maintain a healthy weight; 2) fuels your body's fat burning potential; 3) gives your body the minerals & vitamins it needs; and 4) Tastes as good as it is healthy!!! Should you choose to add the optional avocado (I strongly recommend you do) you will be completing your meal with heart-healthy fat. Substitute this recipe for a typical morning meal whether it's two slices of toast or just a muffin. Skipping breakfast is the number one predictor of unhealthy weight - so try to fit in food at this time every day. This recipe will take no more than 10 minutes to prepare, and will be worth every second spent. As a bonus - try the salsa recipe that can be used with this meal or on a sandwich as a nice healthy homemade sauce. Enjoy this breakfast with a slice or 2 of toast.

  • 1 tsp olive oil / cooking spray
  • 2 eggs or 1 egg, 2 whites
  • 1 can black beans (14 oz), drained & rinsed 
  • Splash of lemon or lime juice 
  • Salt & pepper to taste
  • 1/2 Avocado, sliced (optional)
  •  Feta cheese (optional)
Homemade Salsa ingredients:
  • 4 medium tomatoes, diced small
  • 1 small red onion, diced small
  • Handful cilantro, roughly chopped
  • Lime juice
  • Salt & pepper to taste
  • 1 jalapeno, minced (optional)

Salsa preparation:

1.  Combine tomatoes, onion & cilantro in one bowl & mix thoroughly.

2.  Season with lime, salt and pepper.

3.  Keep in fridge for up to 1 week. Use in this recipe and on sandwiches, salads, eggs, tortillas or simply use as a healthy dip.

Black Bean Omelet preparation: 

1.  Combine the black beans, lime juice, 1 Tbsp of salsa and a pinch of salt & pepper if desired. Grind in a food processor until consistency is reached.

2.  Using a non-stick pan, add a little bit of oil.

3.  Crack 2 eggs in a bowl & beat with a bit of pepper. Pour the mixture into the pan and cook on one side. For a nice perfectly cooked omelet, allow the raw egg (top) to slide under the cooked bottom by letting the raw top slide underneath the bottom using a spatula.

4.  When the eggs are almost cooked, reduce the heat to low and add a quarter of the prepared black bean mixture to the top of the omelet.

5.  The tricky part: fold one third of the egg to the middle, then fold the opposite third towards the middle to create a nicely looking wrap. Or just fold in half if you like.

6.  Slowly slide the egg from the pan to a plate. Add a bit of the homemade prepared salsa, sliced avocados & 1 Tbsp feta cheese.

Enjoy your breakfast & try not thinking too much about how delicious it was while working your way through the rest of your day!!!

Stay healthy,
Mohamed R.

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