Eggs: The Perfect Protein Source

Sometimes after a long day at work the last thing you want to do is make dinner. That is when I turn to eggs. They are such an amazing & complete source of protein! The flavors in the below Western Omelet are so vibrant it actually ends up being a super-satisfying meal: breakfast or dinner!

What's so great about eggs? First of all, eggs contain lechithin which the liver needs to produce bile. However, after my Asian Cabbage Salad post earlier, I'm sure we've heard enough about the liver for 1 day so let's talk protein!

Eggs are a complete source of all 9 essential amino acids (Meaning the body can't store or make these so they must be replenished through diet). You remember these from high school biology, they're the "building blocks" that make up protein. Proteins are essential for growth, repair and healing of bones, tissues and cells. The enzymes that regulate all bodily processes are proteins. A deficiency in proteins can throw off the body's fluid balance causing water retention- that's right bloating, gross. Amino Acids also allow vitamins & minerals to perform their jobs most efficiently. That's right, all those nutrient rich recipes you've been trying from this blog need plenty of amino acids in the body to perform at their peak :)

Western Omelet

Recipe Courtesy of The South Beach Diet

1 tbsp chopped Green Bell Pepper

1/2 tbsp chopped Scallion

1 tbsp chopped Red Bell Pepper

2 Eggs

1/4 Weight Watchers Shredded Cheddar Cheese

Coat medium sized skillet with cooking spray. Saute peppers and scallion until they are tender (approx 6-8 mins). Pour eggs over the veggies. When partially set, spread the cheese over half the egg mixture. Fold the omelet in half over the filling. Continue cooking until cooked all the way through. Serve immediatly and enjoy this meal! Pair with a quick salad for a more complete meal.

Source: www.becomehealthynow.com

Crunchy Asian Salad

Today I'm posting an absolutely amazing Asian Cabbage Salad with Chicken. This salad offers a nice balance of veggies and protein with a splash of a truly out of this world salad dressing!
Cabbage is the key player here. It's got a crunchy sweet and almost peppery taste that compliments the salad dressing perfectly, and seriously I cannot get over how healthful this veggie is!

Cabbage contains: Vitamin C, Folic Acid, Fiber, Potassium, Vitamin B6, Vitamin K, Calcium, Biotin, Manganese, and Magnesium. Seriously, just reading that makes me want to include it into my diet.

However, cabbage becomes even more fun to eat when you take into account the phytonutrients it contains! Plain and simple: phytonutrients have cancer fighting properties in that they both help cells function and help protect cells from free-radicals & carcinogens.
Glucosinolates are the phytonutrient most prominent in cabbage. Different phytonutrients have different functions- makes sense. So, Glucosinolates are compounds that aid the liver in detoxification. This is pretty cool actually: these compounds signal the genes to increase their production of the enzymes involved in the detox process. Cabbage also contains another kind of phytonutrient called isothiocyanates. These stimulate Phase II of liver detoxification. Your liver works super hard to eliminate toxins in the body, why not give it a hand with such a liver-friendly food :)

Crunchy Asian Salad

Dressing:

1/4 c. soy sauce

3 tbsp rice wine vinegar

1 1/2 tbsp brown sugar

1 1/2 tbsp sesame oil

3 tbsp canola oil

1 tbsp minced ginger

2 cloves garlic minced

3/4 low sodium chix broth

Salad:

1/2 head of cabbage shredded

1 c. carrots- match stick size

1/2 c scallions for garnish

4 chicken breasts sauteed and cut into strips

Whisk together soy sauce, vinegar, brown sugar, & sesame oil in a bowl. In a sauce pan, over med-high heat ad ginger and garlic. Cook/Stir until fragrant (approx 1-2 mins). Add soy mixture to pan and bring to a simmer. Add broth. Let simmer for approx 8 mins.

In a big bowl combine cabbage, carrots, & chicken. Toss with enough dressing to coat. Place in bowls and garnish with a handful of scallions and enjoy!

Really this is one of my favorite dishes. The first time I made it my little brother asked me for the recipe and he NEVER does that!