Quinoa Egg Bowl!

What is one of my favorite things to eat as a nutritionist/future dietitian? Quinoa egg bowls! The beauty of these bowls is that you can add whatever other veggies you want or have on hand. The best part is, the egg yolks act like their own sauce! (But the salsa adds a touch of heat and depth of flavor).

Spring mix or kale 
Sweet potato or regular potato
Red Onion
1 cup quinoa
Red Bell pepper 
1/2 cup halved cherry tomatoes
1 tsp apple cider vinegar 
Oil for cooking veggies 
Feta cheese 
Mild salsa 
Optional: curry powder and sea salt

Start cooking your quinoa first by package instructions. Usually 15 minutes. Wash and pat dry sweet potatoes and poke 4-5 times with fork and pop in microwave for 5 minutes. Longer for a bigger potato. 

Put oil in pan and add veggies including the apple cider vinegar and a little sea salt if desired. Cook until tomatoes are blistered and greens wilted. Cut up sweet potato and add to pan to brown slightly. Set aside. 

In same pan use oil or butter and crack two eggs over medium heat and put cover on pan to cook top of eggs about 3 min or so. If bottoms are burning turn down heat. 
Put quinoa (add curry powder if you’d like), veggies, and eggs in a bowl and drizzle desired amount of salsa and feta cheese.

Packed with nutrients, protein, fiber, and flavor, you’ll want this dish all the time for breakfast lunch or dinner!

The best part is, they make great leftovers! Even better in my opinion because it can soak all those flavors.

*Disclaimer* eggs are amazingly nutritious and have tons of vital nutrients that help fight disease like carotenoids lutein and zeaxanthin which may reduce the risk of age related macular degeneration that can cause blindness. Also, choline content may enhance brain development and memory. 
One egg has 75 calories and 7 grams of protein, 5 grams of fat and 1.6 grams of saturated fat along with iron and other vitamins and minerals. 

The American Heart Association recommends 1 egg per day or 7 per week due to saturated fat content which has a bigger impact on blood cholesterol than cholesterol found in eggs. Full fat dairy products and fatty meats are the ones you want to watch closely because they contain loads of saturated fat that trigger the body to produce cholesterol.


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