Happy Nutrition Month! If you’re just joining us, we’ve asked Alisha Miller, Central Indiana Orthopedics Physical Therapist, to share a few of her favorite healthy recipes this month. In addition to practicing as a Physical Therapist at CIO, Alisha owns a nutrition coaching company and will be explaining the nutritional benefits of each recipe she shares.
We are wrapping up Nutrition Month with a healthy recipe that’s sure to kick-start your day – Superfood Breakfast with Fried Egg
Eggs are nutrient-dense and packed with protein. One egg contains six grams of protein, which is essential for building muscle, bone health and nail, skin and hair health. The average person should consume 0.6-0.8 grams of protein per day per one pound of body weight. Eggs contain a generous amount of vitamins such as vitamin A which benefits skin and eyes, vitamin D which promotes strong bones and teeth, vitamin E which is an antioxidant and vitamin B-12 which promotes healthy blood cells and nerves. Eggs also contain omega-3 fatty acids, which are considered heart healthy. In the past, eggs have gotten a bad rap for being high in cholesterol, but like any food, eggs should be consumed in moderation.
Broccoli is a superfood. One cup of raw broccoli contains 25 calories, fewer than five grams of carbohydrates, zero fat and a few grams of plant protein. One cup of cooked broccoli provides nearly 250% of the daily target for vitamin K which aids in blood clotting and promotes healthy bones. Broccoli is also rich in several other vitamins and minerals, including chromium, a mineral that supports energy, metabolism and blood sugar regulation, and folate, a vitamin linked to memory and mood.
Broccoli also contains plant-based omega-3 fatty acids called alpha-linolenic acid, or ALAs, which are linked to anti-inflammation and improved circulation. Broccoli is high in fiber and supports digestive health.
Turmeric is a great spice to help lower oxidative levels and decrease inflammation in the body. Chili pepper flakes also have properties to help decrease inflammation.
Prep: 5 mins
Cook: 15 mins
- 2 cups broccoli
- 1 garlic clove, minced
- 2 tbsp. pumpkin seeds
- lemon juice
- 2 tbsp. coconut oil
- 1/4 onion, chopped
- 1 tbsp. dried cranberry
- 4 eggs
- 1/2 tsp. ground turmeric
- 1/2 tsp. chili flakes
- 1/2 tsp. paprika
- 1/2 tsp. oregano
- Divide the broccoli into smaller parts and chop into tiny pieces or use a food processor to make broccoli rice.
- Heat 1 tbsp. of oil in a pan on medium-high heat, add the minced garlic, chopped onion, pumpkin seeds and fry, stirring for about 5 minutes until browned.
- Next, add the cranberries, broccoli rice and all the spices, season with salt & pepper, mix and fry for another 5-7 minutes. If you need, add a little water to avoid burning. At the end of cooking, drizzle with lemon juice.
- In a separate frying pan, heat the remaining 1 tbsp. of oil and fry the eggs. Once ready, serve on top of the broccoli rice and season with salt and pepper.
In case you missed the other healthy recipes Alisha shared earlier this month, you can find them here:
- Chicken Orange Stir Fry
- Antioxidant Blueberry Protein Smoothie
- Salmon & Couscous Salad
- Pesto Zoodles with Prosciutto