By now, you likely know that we’re veggie-loving, twin sisters who also are registered dietitians and personal trainers (with a big ‘ole sweet tooth!)—and that we’re quite the #MeatlessMonday supporters.
Given that we eat– and tout the benefits of a plant-based diet, we love how practical and savvy Meatless Monday is. After all, going meat-free one day a week is a realistic way for people to include nutrient rich-foods on their plates that they may typically leave behind when focusing on eating meat— and we’re excited that Meatless Mondays are getting a little extra attention this month since it’s also Vegetarian Awareness Month! And the timing couldn’t be better—eating a plant-based diet helps to fight cancer– it’s also Breast Cancer Awareness month, it’s a win-win!
Plus, there’s another really cool thing that happens when people take the focus off meat—and it’s one of our favorite things to share with our clients who are ready to make a shift to a more vegetarian style diet: they end up eating a lot more nutrient packed foods, like veggies, eggs and pulses! So it really should come as no surprise that we get pretty excited about the recipes we’re going to whip up and share this month! And if you’re looking for additional meat-free meals, check out these faves!
Mediterranean Eggs with Kalamata Olives
Sunny Side Eggs on a Portobello “Bagel”
Tomato, Egg, Spinach & Feta Never Tasted Beta’ Wrap
Yup, whether it’s Vegetarian Awareness Month or not, in our world’s it’s always Vegetarian Awareness Month 🙂 and this month, as we whipped up this recipe,
We made these Mexican Eggs-in-a-Mug in honor of Vegetarian Awareness Month and Breast Cancer Awareness month. They’re perfect for those hectic weekday mornings when you want to pack in a lot of nutrients and want something delicious that can be made in a flash.
We love the balance of flavors in this Mexican –style eggs! And the eggs, black beans and Greek yogurt all provide a protein boost and it’s also got nutrient-packed veggies! This breakfast is super easy and it takes less than 5 minutes to prepare! Not bad for those Monday mornings, right?! 😉
Have fun and add any of your favorite ingredients! Spinach, low-fat feta, tomatoes…give it a go! Want to mix it up a bit? Add ¼ cup of brown rice for some added fiber and 50 extra calories. Want a little spice? Try adding jalapenos and cayenne pepper to really get your taste buds going in the morning!
Serves 1
Ingredients:
- ½ cup spinach
- ½ cup zucchini, grated
- ¼ cup reduced sodium black beans
- 2 large beaten
- 2 tablespoons plain non-fat Greek yogurt
- 2 tablespoons salsa
- salt and pepper to taste
Directions:
- Combine spinach, zucchini, and black beans in a mug.
- Pour the two beaten eggs over the mixture in the mug and stir all ingredients together.
- Microwave the mug (cover with a napkin to save some mess!) for 1 minute 30 seconds on high.
- Remove the mug and stir the ingredients. Some of the egg in the bottom of the mug may not have cooked completely, so stirring evenly distributes the uncooked egg. Microwave the mug for another 45 seconds to cook the rest of the egg mixture.
- Remove the mug and top with a dollop (~2 tablespoons) of plain non-fat Greek yogurt and salsa. Enjoy!
A few pointers:
- Use a microwave-safe mug.
Nutrition Facts Per Serving:
219 calories, 8 g fat, 2 g saturated fat, 458 g sodium, 17 g carbohydrates, 4 g fiber, 19 g protein
- ½ cup spinach
- ½ cup zucchini, grated
- ¼ cup reduced sodium black beans
- 2 large eggs, beaten
- 2 tablespoons plain non-fat Greek yogurt
- 2 tablespoons salsa
- salt and pepper to taste
- Directions:
- Combine spinach, zucchini, and black beans in a mug.
- Pour the two beaten eggs over the mixture in the mug and stir all ingredients together.
- Microwave the mug (cover with a napkin to save some mess!) for 1 minute 30 seconds on high.
- Remove the mug and stir the ingredients. Some of the egg in the bottom of the mug may not have cooked completely, so stirring evenly distributes the uncooked egg. Microwave the mug for another 45 seconds to cook the rest of the egg mixture.
- Remove the mug and top with a dollop (~2 tablespoons) of plain non-fat Greek yogurt and salsa. Enjoy!