Start the day with an easy, lasting fuel for peak performance.
Fat and protein stabilizes our energy for longer than cereals, bread, and sugary bars or yogurt that quickly leave us craving more. Carbohydrates (such as grains and potatoes) break down into sugars and insulin puts the sugars into storage if we are not moving around and burning it off. Storage of excess sugars results in weight gain and fatty liver. When the blood sugar drops, we feel weak. Adrenaline encourages release of sugar from the liver, resulting in anxiety, irritability, and sometimes the shakes. Feeling 'hangry' is uncomfortable and makes us want to reach for excess carbohydrates (or alcohol and drugs) to try to make ourselves feel better. The ideal carbohydrates to consume are the fiber and nutrient dense, colorful above ground vegetables that break down slowly. Green vegetables contain minerals (electrolytes). Electrolytes give us energy. Greens contain Magnesium that helps to relax muscles and support detoxification. Foliage plants also contain folate (not synthetic folic acid) that supports detoxification, reduces homocysteine (a risk factor for heart disease), is a building block of red blood cells and tissues, aids vision, and improves energy.
Cruciferus plants (with cross shaped flowers) such as broccoli, cauliflower, kale, Brussels sprouts, etc contain sulphur compounds (sulphurophanes) and quercitin that are of great benefit to our bodies. Recently it was found that cancer stem cells decreased with exposure to sulphurophane and quercetin treatment, and reduced tumor progression in a pancreatic and prostate cancer studies (1,5). There was concern that antioxidants in these plants would decrease the effectiveness of chemotherapy agents by protecting cancer cells. But, is was found that sulforaphane did not protect tumor cells; instead, it increased the effect of many chemotherapeutic medications (2, 3, 4).
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Follow the recipe below to make a batch of easy to make sustaining fuel.
Vegan Omelette Muffin
Prep Time 10 minutes Cook Time 45 minutes Total Time 55 minutes Servings 2
Ingredients:
300 g silken tofu
4 tbsp chickpea flour
1 clove of garlic
1 tsp baking powder
3 tbsp nutritional yeast (source of B-12)
1 cup of sliced vegetables of your choice
(example: cherry tomatoes, mushrooms and spring onions*)
1 tsp coconut oil
pinch of turmeric (optional, but it gives a nice yellow colour)
pepper and salt (kala namak "Himalayian black salt" can be used to give an eggy taste)
pinch of kelp granules for iodine
Instructions
1. Preheat oven to 350°F and lightly butter two small ramekins with coconut oil or vegan butter. (Double or triple the batch to make in muffin tins.)
2. Heat up coconut oil in a pan, add vegetables, then sauté them for 2-5 minutes.
3. Add tofu, flour, garlic, baking powder, nutritional yeast, turmeric, salt and pepper to a food processor and blend until completely smooth.
4. Divide sautéed veggies evenly into the two ramekins. Then fill the forms with the tofu mixture. The omelettes will puff up a bit when you bake them, so make sure to leave a little of space at the top.
5. Bake for about 45 minutes. Serve immediately or save some to quickly reheat later in the week.
* You can also fill the muffins with zucchini, spinach, kale. Vegan cheese or seitan sausage are delicious as well. Bake muffins for about 35 minutes for a soft and runnier finish. Bake for about an hour for a harder version. Adjust time if you use a smaller or larger ramekin or muffin tin. Recipe by Green Evi http://greenevi.com/vegan-omelette-muffin/
Breakfast Egg Muffins
Prep Time 5 minutes Cook Time 20 minutes Total Time 25 minutes Servings 12
Ingredients
10 large eggs
1/3 c. milk (or cream for lower carbohydrates)
1 c. shredded Cheese
6 oz. cooked meat of choice
1/4 tsp. salt
1/4 tsp. pepper
1 Tbsp. fresh minced chives (or other herbs/greens)
Instructions
Preheat oven to 375 degrees.
In a large glass mixing bowl, combine eggs and milk and whisk well.
Stir in 3/4 c. cheese, cooked meat, salt, and pepper.
Divide mixture evenly among 12 greased muffin cups.
Sprinkle with remaining 1/4 c. cheese and fresh chives.
Bake at 375 degrees for 20 minutes or until centers are set and muffins are beginning to brown.
Source: https://www.lemontreedwelling.com/2017/09/breakfast-egg-muffins.html
Cheers to your health!
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Sources:
1. Fan, P, et al. Continuous exposure of pancreatic cancer cells to dietary bioactive agents does not induce drug resistance unlike chemotherapy. Cell Death & Disease volume 7, page 22-46 (2016). doi:10.1038/cddis.2016.157
2. Kallifatidis G, et al. Sulforaphane targets pancreatic tumour-initiating cells by NF-kappaB induced antiapoptotic signalling. Gut. 2009, 58: 949-963. 10.1136/gut.2008.149039.
3. Rausch V, et al. Synergistic activity of sorafenib and sulforaphane abolishes pancreatic cancer stem cell characteristics. Cancer Res. 2010, 70: 5004-5013. 10.1158/0008-5472.CAN-10-0066.
4. Kallifatidis G, et al. Sulforaphane increases drug-mediated cytotoxicity towards cancer stem-like cells of pancreas and prostate. Mol Ther. 2011, 19: 188-195. 10.1038/mt.2010.216.
5. Zhou W, et al. Dietary polyphenol quercetin targets pancreatic cancer stem cells. Int J Oncol. 2010, 37: 551-561.