Breakfast Tostada with Egg

Tex-Mex Breakfast Tostada with Egg

Norahcookingeggs

I partnered with the American Egg Board and the Egg Nutrition Center on this post. Opinions expressed are mine. 

Scrambled eggs are one of the first foods Norah learned how to cook, back when she couldn’t even reach the stove! Finally, now 8 years old, she’s able to fully complete the process by herself! She can retrieve the eggs from the fridge, grab her bowl, crack the eggs into the bowl, whisk them, pour the eggs into the heated pan and scrape them onto her plate. I love watching her do it and it’s nice that it takes the pressure off me to cook her breakfast when I could be making her lunch and getting her ready for school…or just enjoying my coffee in peace.

Eggs are not only a super easy breakfast, but they’re a great way for kids to start the day. Breakfast is important for the kiddos. Studies show there are cognitive benefits of eating breakfast, such as better memory recall time, improved grades, and higher test scores. Eggs are a great choice because they’re a high quality protein, something I think is often missing in grade schoolers’ breakfast. The protein provides staying power, especially for the middle and high school kiddos, who usually have to eat at the crack of dawn and then go many hours before lunch.

We’ve always been an egg eating household. My husband is known for his omelet making skills and we buy eggs in bulk by the 4-dozen. We eat some eggs over here!

Eggs are pretty awesome. They are nutrition superstars, with just one large egg containing 6 grams of high-quality protein. They also contain antioxidants. Lutein and zeaxanthin are found inside the egg yolk, as well as vitamins E, D, and A, all for just about 70 calories. The antioxidants are just one of the reasons you shouldn’t skip out on the yolk, it contains most of the nutrients!

Many people still ask me about the cholesterol content of eggs and whether they should really be eating them. I have always said yes, in moderation, even before the 2015 Dietary Guidelines for Americans removed the daily limit on dietary cholesterol and included eggs in all three recommended healthy eating patterns. The Guidelines even include eggs as part of a plant-based diet.

Eggs are a great way to eat clean on a budget, too. At around $0.15 each, they are one of the least expensive sources of clean, high-quality protein sources you can find. They’re also family friendly and super versatile. You can eat them for breakfast, lunch, or dinner with little complaints.

My mom's famous spinach pie is an easy crowd pleaser! It's cheesy and delicious, but still chock full of healthy greens! #dinner #cleaneats @danielleomar

Sue’s Spinach Pie is a longtime family favorite. If my mom (yup, she’s the Sue) was willing to whip it up, I could probably eat her spinach pie every day of the week.

hanyomeletmaker

Then there’s my husband’s omelets, which rival anything you would get in a restaurant. He stuffs them with spinach, black beans, salsa and sautéed mushrooms. His secret is the oven. He tops off his egg creations in the broiler to get the perfect amount of heat – no flipping required. Who else has ruined their breakfast with a flip gone bad?

Poached eggs on Sourdough toast with avocado sauce via @danielleomar

After my mom’s spinach pie and the hubs’ omelet, I’ll take my egg with bread, thank you. I love this super simple to make sourdough benedict with avocado sauce.

Tex-Mex Breakfast Tostada with Egg

My tasty Tex-Mex Breakfast Tostada with Egg is also the perfect way to start the day. It has all the elements you need to feel full and stay satisfied all morning long. It’s also utterly delicious.

The filling for Breakfast Tostada with Egg

First things first, I toasted up some pita on the stove (we use the gas burner to heat our tortillas so the house smells like a campfire, in a good way). Then I tossed together black beans, diced avocado, roasted corn, and shredded cheddar cheese with a little salsa and fresh cilantro. I placed the tasty mixture on my toasted pita and topped it off with a fried egg!

Tasty Tex-Mex Breakfast Tostada with Egg

Really, anything is better with an egg on it, right? I know this is!

Breakfast Tostada with Egg

Yield: 2 servings

Breakfast Tostada with Egg

Ingredients

  • 2 slices pita bread, toasted
  • 2 eggs, cooked over easy
  • 1/4 cup black beans
  • 1 Tbsp chopped cilantro
  • 2 Tbsp tomatillo salsa (plus more for serving)
  • 1/4 cup roasted corn (I used frozen)
  • 1/4 cup shredded cheddar cheese (I used Cabot)
  • pinch sea salt
  • fresh ground pepper

Instructions

  1. In a small bowl, combine black beans, cilantro, corn, cheese, salsa and salt. Toast your bread and fry up the eggs. Place bean mixture onto toasted pita, add fried egg and season with salt, pepper and more salsa, as desired to taste.
http://foodconfidence.com/2016/08/25/tex-mex-breakfast-tostada-egg/

Breakfast Tostada with Egg

Tex-Mex Breakfast Tostada with egg is the perfect way to start the day. It has all the elements you need to feel full and stay satisfied all morning long. It’s also utterly delicious.

For more delicious ways to incorporate eggs into breakfast, lunch or dinner visit incredibleegg.org

And to see other research that shows the health benefits of eggs, visit eggnutritioncenter.org

Master your mindset, change your life. Become the healthiest you possible by learning to change the way you think about food.

Master Your Mindset to Lose Weight

Master your mindset, change your life. Become the healthiest you possible by learning to change the way you think about  food and getting healthy. This is not a post about why you should do yoga. We all know yoga is good for us, you certainly don’t need me to tell you that. This is a post about how powerful your mindset is and why mastering it is the key to lose weight and become your healthiest self.

I’ve been doing yoga on and off for the last 20 years. I “discovered” it back in grad school in my 20s. I was living in a college town where the only yoga you could find was taught in a church basement on Friday nights. My instructor was a 70+ year old harem-wearing yogi who started each class chanting OM. Yoga for me back then was about learning to use my breath as I flowed through a pose and clearing my mind in order to have a better life.

It’s such an abstract thing to say that yoga can contribute to “having a better life,” but there was something about sitting there on the floor of that church, listening to this old guy chant that kept me going back. Right from the beginning, yoga was about centering myself through the challenge of a pose and clearing my mind.  It was never about getting exercise.

Since then, I’ve dabbled in various types of yoga and experienced different instructors and their philosophies. It’s hard to find a class these days that isn’t all about getting a workout. Now the rooms are super hot and you do the same series of repetitive movements over and over and over again. This type of yoga is how I picked up a wrist and shoulder injury that got so bad I couldn’t do yoga anymore.

Fast forward to today. A somewhat healed me is excited about a yoga studio that opened near my house. I solicited a friend and decided to take a couple of classes. It’s important to remember at this point that I am not new to yoga. I know all the poses (even their Sanskrit names) and because I took private lessons for a while, I care about good form. I know what it takes to get into a pose, hold it, and how it’s supposed to feel.

About 5 minutes into my first class I feel like a total loser. My incredibly tight hamstrings don’t allow me to get my legs even close to being straight. I can’t go deep into any of the poses. I can’t do the vinyasas (read: pushups) between poses because my wrist immediately starts to hurt. It’s so hot in the room I feel like I’m going to pass out. I literally have sweat dripping all around me…my mat is so slippery I can’t even stay in down dog. My left hip starts throbbing during Tree pose and my balance sucks.

Then I had a lightbulb moment. This is what it feels like when people try to lose weight. Specifically, this is how you feel during Nourish when I ask you to stop eating sugar and cut back on caffeine. You’ve probably removed sugar from your diet before, but you feel out of practice, your confidence is low, and you don’t think you’re going to make it the whole 21 days. All those same thoughts and feelings going through MY head during yoga class are going through YOURS during Nourish:

I’m so out of shape, what’s the point of doing this?

I can’t finish. I want to stop now.

If I can’t do the pose perfectly, there’s no point doing it at all.

OMG, it’s going to take FOREVER to get back to where I was.

Why is it so easy for everyone else?

How many more minutes?

How can I sneak out of here?

I kid you not. I thought every single one of these thoughts during that 50 minute class. But I didn’t leave. I sucked it up and finished.

Once the torture was over, I changed my clothes in the locker room and went outside to meet Michele. I stepped out the front door to find it was a perfectly gorgeous day. The sun was shining, there was a nice breeze in the air and I noticed that I felt good. I felt accomplished. My muscles were loose, the tightness was gone. I felt at peace.

And then I remembered something I had learned years and years ago. It’s how I felt right then that mattered, not how I felt during class. And eating healthy is the same way.

You have to change your mindset and focus on how you’re going to feel AFTER achieving your goals and not on the pain of discipline in the moment.

Although yoga focuses on the present moment, the magic really happens after you leave the mat. That day is a reminder of what’s possible with a simple mindset shift.  When you set out to lose weight or change your diet and you’re hungry, craving sugar, stressed and you want to use food for comfort and you ask yourself what is this all for?  Remember how you’re going to feel tomorrow. Next week. Next month. Next year. When you lose weight and your clothes fit better, you’re able to get off medication, when you’re not using caffeine and sugar to get through the day, when you actually crave healthy food as a way to feel good about yourself and your life.

Trust me, you’re not going to feel sad about the food you’ve given up when you start to see a new possibility for your life.

Choosing to be the healthiest version of yourself is similar to a yoga practice. It’s not about what you look like doing the pose, it’s not about what others can do better than you can. It’s not a race to the finish. Rather, it’s a slow and deliberate journey that could takes years to perfect.

Just like yoga, once you think you’ve mastered it, you can step back and ask yourself is there more I can do? You may have mastered the beginner class, but what’s next? On the yoga mat and in life there’s always a variation that can take you deeper…and just like that, you’re a beginner again.

Join me in September and start your own journey.

Join Nourish: 21 Days of Clean Eating this fall! Registration opens Sept. 1st!

 

Clean eating packaged food list

Can Packaged Food Be Healthy?

CLean eating packaged foods

I’m asked all the time about what we eat during my online group program, Nourish: 21 Days of Clean Eating. I’m also asked how my program compares to Whole30, 21 Day Fix, or other group programs. My program is different from these programs for a few reasons. For one, we are learning about food in an inclusive way, not by what we give up. What I mean by that is, we focus more on what we ARE eating vs. what we aren’t. We also don’t give up foods simply because they’re packaged or because some pseudo-science tells us they are going to destroy our health. We know better than that.  Which brings me to reason two….

There’s me: a real-life health professional with degrees and credentials and over 15 years of experience actually working with individuals and groups on how to get healthy. I say this because I think it’s important. I’m not trying to sell anyone on my own lifestyle or product. I’m there to provide expert guidance based largely on proven, evidence-based information, with some practice-based wisdom thrown in for good measure. I can do this because I’ve actually worked with hundreds and hundreds of people over the last decade and a half. I’ve partnered with physicians, physical therapists, personal trainers, and psychologists to get their clients and patients healthy. Bottom line: this is my profession. You can trust that I have a valid reason for what I recommend, I have your best interests in mind, and I care deeply about your health.

And finally, In Nourish we eat more than just veggies and meat. We actually eat grains, beans, some dairy, and other packaged food. We don’t eat a ton of packaged food because a majority of it is made with too much sodium, fillers, preservatives, artificial colors, flavors, additives and other unsavory ingredients. I’ve written about this before. But not all packaged foods are unhealthy. In Nourish, I teach you what to look for on a nutrition label and why; I teach you how to read the ingredient list like a pro. Once you learn this, you can see that many packaged foods are doing it right and are vital to achieving and maintaining good health. Let’s take a look….

Danielle’s List of Clean Eating Packaged Food

Canned Food

  • Dried beans may be best, but canned or boxed beans are a great alternative. Rinse and drain them before eating to remove added sodium and you are ready to go. Steamed lentils are a great choice as well and are super convenient.
  • Canned tomatoes
  • Canned tuna (or tuna in pouches)
  • Canned salmon

I recommend BPA free cans, whenever possible. Here’s why.  For a list of food companies who are and are not using BPA in their packaging, click here.

Whole Grains

  • Oats: oats and other grains have to be processed in order to eat them. Oats are also one of the most studied grains in terms of their health benefits. Oats contain a special type of heart-healthy fiber that has been proven to reduce LDL cholesterol (the bad stuff).
  • Quinoa: (during Nourish, I emphasis whole grains first, whole grain flours second. This means choosing quinoa over quinoa pasta, fresh oat vs oat cereal, etc.)
  • Whole Grain Rice: (choose plain (unseasoned) rice that has been minimally processed. This includes wild rice, brown rice, red rice, black rice, brown basmati and brown jasmine rice)

RX bars + Lara bars (I love these bars; they are relatively natural, with no sugar added)

Natural nut butters (with no sugar or chocolate added)

Nut milks

Chia Seed

Hemp Hearts

Ground Flax Seed

Vinegar

Oil (choose unrefined, heart healthy oils like extra virgin olive oil, coconut, flaxseed, peanut, and avocado oil)

Salad dressing (look for olive oil based, no sugar added versions)

Frozen fruit

Frozen veggies (without added sauces)

Eggs

Pre-chopped veggies (eat these quick though, they don’t stay fresh long)

Shelled edamame

Miso paste

Tempeh

Frozen salmon / fish

As you can see, you can eat quite a bit of healthy, packaged food and still feel good about your health. Of course this is not an exhaustive list and there are definitely other packaged foods that are healthy and Nourish-friendly.

If you want to learn more about how eating clean, whole food effects your health, mood and overall wellness, join us this September for Nourish: 21 Days Of Clean Eating and find out! Registration opens September 1st.

Join my weekly eblast HERE to get advanced notice of Early Bird pricing.

Join Nourish: 21 Days of Clean Eating this fall! Registration opens Sept. 1st!