On this RAINY AF SUNDAY, need some lazy lunch inspo? No problem. I GOTCHU!
So what have we here?! A super simple, easy, quick, nutritious, filling, protein-packed lunch! (And by super simple, easy & quick, I MEAN IT’S READY IN LIKE 10 MINUTES!).
But, if you want a little bit more (salivating) description as to what exactly this babe of a lunch is, LET ME EXPLAIN. We’ve got sprouted toast topped with grass-fed organic Greek yogurt, a kale, tomato & sweet white onion egg white scramble & some dried basil and oregano!
If you love a good ‘ol savoury breakfast / brunch toast, YOU’RE GOING TO LOVE THIS ONE!
IT’S ALSO CRISPY, CRUNCHY, WARM & COMFORTING! And all that makes it perfect for a cozy, LAZY AF Sunday in!
But HOLD UP!!!! Before we get into it:
Why does your yogurt need to be grass-fed? I mean, it doesn’t. It’s a personal choice. BUT WHY DO I GO GRASS-FED? Let me explain!
- As you guys know, all foods have a profile of various fatty-acids including a variety of polyunsaturated fatty acids (omega-6 & 3) & saturated fatty acids. As human beings, we have two essential fatty acids that we must get from our diet because our bodies cannot produce them (linoleic acid, omega-6 & alpha-linoleic acid, omega-3). Both are important for our health (for our cells & immune function), BUT most of don’t have a proper balance. Most of us are eating TOO MUCH omega-6 & not enough omega-3, which can often lead to inflammation & diseases that are a product of that, such as heart disease, diabetes & certain types of cancer.
- The omega-6 to omega-3 fatty acid ratio of grass-fed milk is significantly improved (up to 300%) compared to that of non-grass fed milk! Less omega-6 & more omega-3 basically means more health benefits from omega-3, the healthy fats & lower levels of saturated fatty acids & total fat in general.
- Grass-feeding also increases the conjugated lionelic acid content in milk by over five times! This type of linoleic acid is a naturally occurring fat in dairy products, that helps boost immune function, fight obesity, heart disease, high cholesterol, high blood pressure, osteoporosis, diabetes, insulin resistance, inflammation & some types of cancer. This type of acid cannot be made by the body & must be obtained through the diet!
- Lastly, grass-fed animals are not subjected to the same treatment of preventative antibiotics that factory farmed cattle are. Residual amounts of antibiotics that are fed to factory raised cattle end up in the food system, AND IN OUR BODIES, impacting our gut microlofra & creating antibiotic resistant strains of bacteria that can make us sick with infections that are very difficult to treat.
Why does your bread (or your grains, in general) need to be sprouted? Again, it’s a personal choice. BUT LET ME TELL YOU WHY ONCE YOU GO SPROUTED, YOU’LL NEVER GO BACK.
- Sprouted grains are nutritionally superior to their non-sprouted counterparts!
- Whole grains are seeds that have not germinated yet (covered in the protective layer called the husk). When they are intact, grains contain certain compounds that inhibit growth. BUT, when environmental conditions are right, the seed begins to germinate, the husk cracks open & growth inhibitors are deactivated. Sprouted grains have partially started this growth process & the deactivation of anti-growth enzymes means that MORE vitamin C, folate & minerals, like iron, that are available.
- The sprouting process also results in a reduction in carbs BUT AN INCREASE IN PROTEIN!
- Sprouted grains also contain less gluten & up to three times the amount of soluble fibre found in non-sprouted grains so they are EASIER to digest & great for digestive health / gut health!
- Because of their high soluble fibre content & lower carb content, sprouted grains can also help improve blood sugar level control!
My loves, YOU WILL NEED:
- Coconut oil cooking spray;
- A heaping handful or two of kale (sub for spinach if you’ve got no kale or prefer spinach!);
- Some halved cherry tomatoes;
- 1/2 a small white onion, SLICED THINLY;
- Black pepper;
- Ground cumin;
- Garlic powder;
- Sea salt;
- 3 egg whites;
- 2 slices of Food For Life Baking Ezekiel sesame sprouted toast (Replace for gluten-free option);
- Rolling Meadow grass-fed Greek yogurt (sub for any other type of spreadable cheese or cottage cheese, if you prefer!);
- TOPPING: Dried basil & oregano!
NOW, for that HOW-TO?
- Heat a skillet over medium/high heat & spray it with coconut oil cooking spray. Once heated, add your veggies & season with garlic powder, sea salt, black pepper & cumin. Sauté for about 5 minutes until tomatoes are braised, onions are browned & translucent & kale has wilted & turned dark green!
- Lower your fire to medium & add your egg whites. Toss with the veggies & sauté over medium heat for about 3 minutes, until your egg whites are cooked through. Remove from heat!
- Toast your bread, spread some Greek yogurt, then top it with the egg white scramble! Drizzle some oregano & basil for garnish & BAM!