FOODIES ALERT! // BREAKFAST // Eggs in Tomato
Well HELLO !
Welcome welcome to my first food post my lovely friends. I have been working and planning these upcoming posts for a while because I want to share with you all my world of healthy & delicious eating! PLUS I want to hear all about yours!
These posts will focus on food benefits, including nutrient profiles and some best practices when handling these ingredients. I'll also be sharing my favourite recipes and much much more!
To start things off, of course I have to start with a breakfast item! I mean, it is the most important meal of the day - right?!
Eggs in particular are a favourite of mine, but sometimes I like to put a little twist on it - like eat it out of a tomato cup!
Glad you asked! First of all, lets look at what kind of goodies we can get out of just 1 large egg. (info from the Canadian Nutrient File b.t.w!)
Energy - 70 kcal
Protein - 5.90 g
Vitamin D - 0.6 µg
Vitamin B6 - 0.034 mg
Vitamin B12 - 0.81 µg
Zinc - 0.58 mg
Copper - 0.028 mg
Omega 3 - 72 mg
Omega 6 - 635 mg
But wait! Why are these even important? Well, it is important for that your breakfast is packed with a powerful punch of energy for a charged start! Secondly, egg, being an animal protein, has a complete protein profile. Canada's Food Guide recommends around 2 to 3 servings (75 g/serving) for Females and Males between 19 y.o. to 50 y.o. One egg is 1/2 of a serving, so you're almost there right out of the gate!
Now for the wonderful vitamins and minerals packed into that little shell. I focused on these vitamins/ minerals because:
- Vitamin D helps maintain healthy bones! So does copper, which also acts as an antioxidant.
- Vitamin B6 has been shown to be beneficial to normal brain development and function.
- Vitamin B12 is used in DNA synthesis and helps maintain healthy blood cells and nerve function.
- Zinc has been shown to help keep your immune function stay strong.
- Omega n-3 and omega n-6 are essential fatty acids, which mean that they cannot be made in the body and therefore important that we make sure we get it from our diet. They are involved in healthy brain function and immune responses. Omega n-6 have also been shown to be involved in anti-inflammatory responses.
1. Make sure to wash your hands AND the tomatoes and the eggs! Food safety is so much more important than you might think // *Pre-heat the oven to 375 F
2. Cut the tops off the tomatoes //
3. Scoop out the tomato insides leaving a hollow tomato that looks like a mini bowl (or cup!) //
4. Crack open the egg in a separate small bowl (helps ensure you don't get any shells) //
5. Gently pour as much of the egg as you can into the tomato cup // Make sure you get the yolk though, its got the best nutrients!
6. Sprinkle some green onion on top and salt & pepper to taste AND any other extra festive ingredients you might like! (be sure to share with me below in the comments!)
7. Place "Egg in Tomato" into oven. Keep checking until the tomato gets a tad golden, and the egg is fully cooked. Should be about 10 to 15 minutes!
8. Enjoy! Have an amazing day & If you have some time, take some pictures and share with me by tagging #JUFoodAndNutrition
So there we go - hopefully it wasn't an overload of information. As I grow and develop this section, I will continue to work on finding relevant and useful information for you all!