March 10, 2014
The month of March is more than shamrocks and beginning of spring, it’s also National Nutrition Month.
Heather Garza, Children’s Blood & Cancer Center pediatric dietitian specialist, will share several recipes and nutrition facts this month. We begin with the most important meal of the day — breakfast!
Eat Breakfast Daily
You’ve heard it time and time again, “Breakfast is the most important meal of the day.” Well, it’s true. Breakfast helps the body regulate hunger which helps us make healthier food choices throughout the day. Breakfast also serves as an opportunity to consume disease fighting nutrients. You can build a powerful breakfast by incorporating four things– protein, whole grains, fruits and/or vegetable and a healthy fat. An example of a powerful breakfast is one egg, one cup of oatmeal made with low-fat milk and topped with two tablespoons walnuts and ½ cup fresh berries.
If you aren’t a breakfast eater, try taking a nutrition challenge! Begin eating breakfast at least 1-3 days per week. Start small with a piece of fruit, string cheese, buttered whole grain toast or even a glass of low-fat milk. Compare your hunger throughout the day with the days you don’t eat breakfast. Which days are you better able to manage your hunger and food choices?
If you already eat breakfast daily, try turning1-3 days into powerful breakfast days by including protein, whole grains, fruits and/or vegetables and a healthy fat. Are you able to stay fuller longer?
Breakfast Recipe: Egg Quesadilla
1 large egg
1 teaspoon olive or vegetable oil
1 6-inch corn tortilla
1 tablespoon Grated cheddar or Monterey Jack cheese (or another favorite cheese)
Salsa for topping (if you like)
Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.
- Crack the egg into the bowl, add a pinch of salt, and use the fork to beat the mixture well until the yolk and white are evenly yellow.
- Put the pan on the stove and turn the heat to medium. When the pan is hot, add the oil, and let it heat for about 30 seconds.
- Add the egg to the pan and let it set for around 10-15 seconds.
- Put the tortilla on top of the egg and press it down a little–the egg should still be soft enough that the tortilla will stick to it. Let the egg set until it doesn’t look runny, then use the spatula to flip the whole thing (so that the tortilla is now on the bottom).
- Sprinkle the cheese over the egg.
- Cook until the cheese is melted, the egg is set, and the tortilla is nicely browned. Fold it in half, egg and cheese side in, and serve right away, topped with salsa, if you like.
- a spoonful of plain, low-fat yogurt
- a dash of hot sauce
- a sprinkle of fresh, leafy herbs such as cilantro, basil, or chives
- a handful of baby spinach.