Saturday, July 30, 2016

High Protein Omelet with Fresh Blueberries

I was always trying to encourage my clients to try and incorporate vegetables into their diets. I made it a point to say, "eat a vegetable at every meal". So they stop me and ask (rightfully so), "do you eat vegetables for breakfast?" Why 'YES I do!' The natural question after that point is, how do you spruce up your breakfast meals and refrain from eating some kind of scramble with chopped vegetables every day. That my friends is a fantastic question.

When people are trying to eat more healthy or end up changing their diets in any way, after a period of time they will encounter something we call mental fatigue.  Clients often describe mental fatigue as the feeling of being "on" all the time. They can never take a break, their brain is always considering what the next meal is going to be or thinking how do I get in more vegetables, what do I eat today so that it is remotely different than yesterday, etc. I usually like this blog to serve as your one place be all for "new" ideas, but still, it is hard to have to find a new recipe every day.

I get it.

People often think that Dietitians have it so easy, they know exactly what to eat. Well as one of my awesome colleagues would say, "there is a difference between knowing and doing". He's absolutely right! Yes, we know what is good, healthy, etc. Most of the time we also do it as well, but we do also encounter some type of mental fatigue because we too are always thinking about food. So stay encouraged, Dietitians don't like to eat the same item multiple times in a row; so we too are always trying to be creative and sneak in more protein and veggies— just like we often tell you!

Really this recipe came into flourishment because I had just visited a local farm with my intern class and stumbled upon 6 lbs. of fresh blueberries— awesome right? So there were a few things I could think of doing with them: 1) eating them all (that almost happened), 2) freezing them for later use, 3) making some sort of sugar-laden dessert (this also happened, oops!) of 4) trying to think of something creative to do with them for breakfast that was not oatmeal. Not because oatmeal is not good— because believe me, I love oatmeal. But just because I wanted a change from my normal routine.

Ready for it?

3 large Eggs (whites-only)
1 tbs. Fat-free Cottage cheese (low-sodium preferred)
1 tsp. Ground Turmeric
1/2 c. Raw Spinach, wilted (in a saute pan with a little bit of water)
1 oz. Fat-free Feta cheese, crumbled
1/4 c. Blueberries, raw

Yields 1 omelet

Directions: In a small bowl, mix together egg whites, cottage cheese, and turmeric. In a saute pan spray down non-stick cooking oil and add in your egg mixture. Cook like you would an omelet. Flip it when ready to cook both sides, but before folding over add in your previously cooked spinach, feta cheese, and your blueberries. Fold the other side over and plate it up! ~ENJOY!

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