How to add greens to your diet? Try this Power Breakfast recipe with Steamed vegetables – Broccoli, Beans, Carrots and scrambled eggs.
Did you think you can have greens only in salad? NO. I am a big fan of greens and I try to include green and colored vegetables in our daily diet. Breakfast is the most important meal of the day and it’s better when you include a good amount of proteins in your breakfast. I make this power breakfast recipe twice a week where we include scrambled eggs and lots of green vegetables and colored vegetables like broccoli, green beans, peas, carrots. You can add any amount of vegetables that you are fond of in fact. The best part of this power breakfast recipe – NO OIL, LESS CARBOHYDRATE. This happens to be a good breakfast routine for weight loss.
Why is Breakfast so important?
Did you know the studies that show the importance of this meal?
- A recent study by Columbia University found that people eating breakfast regularly, are at a lower risk for obesity than those skipping it.
- A study in The American Journal of Clinical Nutrition found that eating a high-protein breakfast is more satiating than eating high-carb one – simply put, you’ll stay fuller for longer.
- You should include 15 – 25 grams of protein for breakfast.
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What are some protein rich foods that I can take in breakfast?
Eggs, nuts, Chia seeds, peanut butter and toast – there are many things that you can take in your breakfast that are full of protein and good for your health. I always prefer fresh food over protein shakes and powders.
Why is this Power Breakfast Recipe with Steamed vegetables Broccoli, Beans, Carrots and scrambled eggs so healthy?
I told you earlier, we are not using any oil for this recipe. All vegetables are steamed over water and the scrambled egg is done on a thick non-stick pan – so no need to grease the pan too.
Let’s also give you some nutrition fact on the vegetables we are using.
- Broccoli – 90% water, 7% carbs and 3% protein, and almost no fat
- Carrots – Contains pectin (soluble fiber), 10% carbs
- Green Peas – only 62 calories per ½ cup
- Green Beans – One cup of raw green beans has 2.7 g of fiber
- eggs – egg white is all protein, 1 egg white is 17 calories and no Fat
I have used whole eggs in tis power breakfast recipe. You can make only egg white scrambles too. I use a lot of egg whites in my breakfasts.
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How to make this Power Breakfast Recipe?
- Carrots - 2, washed, peeled, cut in wedges
- Green Beans - 6-7, washed, cut into halves or ⅓rd
- Broccoli - 1, washed, cut into small florets
- Green Peas - ½ cup, frozen (you can use fresh also if in season)
- Salt and pepper - to taste
- Eggs - 3, whole eggs
- Salt - to taste
- Pepper - to taste
- milk - 2 teaspoon (optional)
- In a steamer add the vegetables
- Cover and steam for 10-15 minutes
- Heat a non stick pan well
- Break three whole eggs in a bowl and beat them with a beater
- Add salt and pepper (and milk if you are using now) and beat for a few seconds
- Pour beaten eggs in the hot pan and spread across
- Let it set for a minute
- Take a spatula and scramble the eggs
- Sprinkle seasoning on steamed vegetables and serve hot with scrambled eggs
We like our breakfast with steaming green tea. Few thing you need to remember while steaming.
- Don’t over steam – you will lose nutrients from the vegetables, and lose the beautiful colors of the vegetables
- You can add a little squeeze of lemon over the steamed vegetables to jazz it up
- If you are really not thinking about making it completely oil less, you can add little butter over steamed veggies for an added taste
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