High Protein Egg-Spinach Combo

 

High Protein Egg -Spinach Combo(2)Maybe your wondering why this would be a high protein breakfast combo? All you see is an egg, which everyone knows has protein. Of course the amount of protein depends on the size of the egg. A large egg has 6.29 grams of protein, a medium egg has 5.54 grams, and a small egg has 4.65 grams of protein. The protein is shared between the egg white and the yolk.

Single serve coffeeWhile we have the coffee going, let me explain more why this is a high protein breakfast. One cup of raw spinach has only 1 gram of protein, but when it’s cooked it has 7.6 grams. The protein in spinach though is not a complete protein, meaning it does not supply all 9 essential amino acids like as a complete source of protein would. Amino acids are the building blocks of proteins, and there are more than 20 different amino acids.

So now that’s were the egg comes in. An egg with its protein provides all of the amino acids you need in your diet. Our bodies need  amino acids, as they are building blocks, making all the cells and tissues found inside of us.

But please don’t through your egg yolk out and only be content with an egg white omelet. The yolk contains 90% of the calcium, iron, phosphorus, zinc, and vitamins B-6 and B-12.

Our featured breakfast –High Protein Egg-Spinach Combo- has 9 grams of protein, which will carry you right up to lunch, with no snaking on junk food before. The spinach provides fiber and with its protein as well as the eggs, your digestion time is slowed and your blood glucose doesn’t spike, giving you energy for a longer period of time.

Now for our featured breakfast and here is what you will need.

1 large egg

3 tablespoons extra virgin olive oil

2 garlic cloves, minced

8 baby spinach leaves

4 cherry tomatoes, sliced in half

1/4 cup jack cheese, shredded

preparing ingredients for High Protein egg-Spinach Combo

 

Heat a small frying pan with the olive oil over medium heat. Add garlic and saute, 1 to 2 minutes. Next add the tomatoes and saute 1 minute more. Now add the spinach leaves, then crack open the egg over the other ingredients in the pan. Next top with the jack cheese, which adds a few grams more of protein.

cooking egg one minute with lid on

Now place a lid over the frying pan and cook for 1 minute.

High Protein Egg -Spinach Combo

Plate and enjoy with your fresh cup of brewed coffee (or your favorite morning beverage).

 

Those who skip breakfast eat more

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Please don’t skip breakfast. Read our article –How Important is Breakfast for You– (FREE e-book provided).

 

 

 

 

 

 

 

 

 

 

 

What Others are Saying About Protein and Breakfast:

Crepes with Sour Cream and Orange Marmalade

Crepes with Sour Cream & Orange Marmalade

This appealing and appetizing recipe has lots of protein in it with four eggs. Each egg contains about 21 grams of protein if it is a medium egg. The whole milk provides another 8 grams and the marmalade has no protein in it.

Thou it does have 13 grams of carbohydrates, and that is about 5% of your daily need based on a 2000 calorie diet. The right protein, such as eggs have will make us fell full and we will not eat other fatty sugary foods later.

 

Here is what you will need:

crepes ingredients

To fill the crepes and top them…you will need:

crepes filling and topping

Use whole fat sour cream. The low fat or non-fat is too runny. And you don’t want your crepes running away before you can eat them. As the whole fat sour cream is thick you can use a little milk or cream to help thin it out some.

For the marmalade depending on how many people you will be making crepes for, 1 10 oz. jar may not be enough. So use 2 – 10 oz. jars. To warm the jam, empty the jar of jam into a small pot and warm it, making sure not to scorch the pot or burn the jam.

Another option is to heat some water to boiling point in a small sauce pan and place the jar of jam into the hot water. Remove the lid before putting the jar into the water. Turn off burner. While you are preparing the crepes, the jam will be warming to liquid form.

As stated in an image above you can replace butter with coconut oil. Place the two tablespoons for about thirty seconds in a microwave to liquefy the oil. As it is a hard substance. Beat the four eggs and then pour in the coconut oil and mix in well.

mixing coconut oil with eggs for crepe batter

Next in a large bowl mix together the flour, sugar, salt, milk and eggs and whisk well. You should have about 3 cups of crepe batter.

crepe batter three cups

Next lightly grease with some olive oil a medium size frying pan (crepe pan if you happen to have one) on medium-high heat. Pour 6 tbsp. of batter onto pan and grab the pan by the handle and swirl the pan until the batter is spread out thin.

If you get the batter spread out thin enough, it will cook through. No need to turn crepe like you do with pancakes. Allow to cook 1 to 2 minutes or until golden brown.

allow crepe cook through

Notice how the outer edges of the crepe are cooked and center still needs a few seconds to be cooked all the way through. Once done crepe will slide right out onto a plate.

Spoon out sour cream over center of crepe, about 2 to 3 tablespoons.

preparing crepes with sour cream

 

After spooning on sour cream roll crepes. Place two side by side. Pour some warm orange marmalade over top.

 

creppes with orange marmalade

These type of crepes stuffed with sour cream are known as “Continental Crepes”. If you wish you can enjoy some fried bacon and a cup of coffee with this dish. Two are very filling but your 3 cups of batter should make about 10 crepes which is 5 servings.

Crepes with Sour Cream and Orange Marmalade
4 eggs

1 1/3 cups milk

2 tbsp. butter, melted*

1 cup flour

2 tbsp. sugar

½ tsp. salt

In a large bowl, whisk together eggs, milk, melted butter (coconut oil), flour, sugar and salt until smooth. Heat a skillet or crepe pan over medium-high heat. Grease pan with a small amount of olive oil. Apply with a brush or paper towel. Spoon 6 tablespoons of batter onto hot pan. Grab pan by the handle and tilt pan in a circular motion to let batter spread out. The crepe must be thin on pan. Cook 1 to 2 minutes on one side only or until golden brown.

*optional: 2 tbsp. coconut oil, melted

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