Healthy breakfasts do not have to be fancy, take a long time to make, or be reserved for the weekends when you can lounge around in your pajamas and have a relaxed morning meal. This tomato and spinach omelette took about 20 minutes to make and contains protein, vitamins, minerals, and fibre to fuel you for the day.
I often make recommendations to my patients to get in more protein and healthy fats in their breakfast meal. This is because protein and healthy fats take a slower time to break down (digest) and absorb into the body which helps keep you feeling satiated for a longer period of time than eating refined sugars would. Fibre also slows down the absorption of sugar into the blood allowing for better blood sugar regulation.
Eating a predominantly refined carbohydrate (white flour, starchy) meal can lead to rapid increases in blood sugar over a short period of time and then a rapid drop leaving you to feel hypoglycemic (shakiness, anxiety, sweating, dizzy) and the desire to grab something to eat, likely rich in sugar and the cycle continues again. Hypoglycemia may be one of the reasons for feeling sleepy in the afternoon after lunch and can affect your adrenals and cortisol regulation as well. Your adrenals, thyroid, and sex hormones (estrogen, testosterone, progesterone) all influence each other and when one is off, it can throw the others off balance which can further affect your energy levels.
TOMATO AND SPINACH OMELETTE
- 1/2 tomato
- Fresh spinach (to taste)
- 1 tbsp coconut oil
- 2 large eggs
- yellow curry powder (to taste)
- black pepper (to taste)
- dried thyme leaves (to taste)
- 1/4 cup Silk unsweetened, coconut milk
- Dice the tomato and chop the spinach leaves.
- Prepare egg mixture by mixing the eggs, yellow curry powder, black pepper, dried thyme leaves, and coconut milk in a bowl and whisk with a fork.
- Heat coconut oil in frying pan and place tomatoes to sauté for 2 minutes.
- Pour egg mixture into a pan and let cook until omelette is half done, using a spatula to pull the edges of the omelette in.
- Add spinach to half of omelette and cook for 1-2 minutes then fold omelette in half and let it cook until done.
Nutrition: 1 large egg contains approximately 6g of protein so if you make a 2-egg omelette, you are getting 12g of protein in one meal. Consume the whole egg, not just the white as the yolk is where your nutrients like fat, iron, vitamin A, D, B12, folate, biotin and B6 are found. The egg white is mainly a good source of protein.
If you experience low energy levels and modifying your diet to include more protein, healthy fats, and fibre is not helping, there can be other reasons such as inflammation or hormonal imbalances that may be affecting your energy.