Super foods Breakfast ideas........4

                  EGGS..........

      Eggs are a very good source of protein and are packed with some essential vitamins like D , B12 ,Selenium and Choline.
           
      They are low in calories too....a medium sized egg having about 80 calories.....it's now how you cook it that makes it into a good or bad choice for breakfast.  
 

    We all remember (from our biology classes) why we need protein.......right?....Okay let's do a refresher .....
   We need protein to grow New cells (our bodies are made up of PLENTY cells) and repair damaged cells......so it is vital to our overall health.

  For the purpose of weight loss, eggs can help you feel full for long thereby reducing the tendency to eat too much.

    The challenge is that most times we fry the eggs in too much oil and pair it with a big portion of commercially made white bread=== plenty of calories and little vitamins.

    Imagine making your eggs like this=== 2 free range eggs(eg quinea fowl eggs in naija) + diced onions+ diced bell pepper ( tatase) + chopped mushrooms + diced tomatoes ----all made into an omelette
                                                             OR
       Scrambling your eggs and having it with a vegetable stir fry with a mug of green tea
   
                                                              OR
        Boiling and dicing it....THEN using it in a Vegetable wrap;

• 1 diced boiled egg
• 1 tin of sardines strained
• 1 quarter portion of a ripe avocado diced
• Half of medium cucumber diced 
• 1 tablespoon of light Mayonnaise
• 2 medium sized tomatoes deseeded and diced
• 4 big whole lettuce leaves....WASHED and ready to eat

        mash the light Mayonnaise and the strained sardines to form a paste ( if it is too thick add a teaspoon of water ) ; then throw in all the other ingredients except the leaves.....cover the bowl and sort of swish it around.......

Heap the mixture onto the leaves and wrap.....to look like this.......

                       

But if your leaves can actually wrap why not?

HAVE A GREAT WEEKEND PEEPS.........and remember it is worth it to pay attention to what you ingest.