If you want to eat smart, deciding what to eat is only part of the answer. You also need to figure out when you're really hungry. But isn't that easy? If you're hungry, you're hungry, right? Not always!
Your brain can make understanding what you need very tricky! When you're feeling sad, stressed out, excited, or bored, you may try to fix those feelings with food. That can cause you to overeat. Plus, you probably have not fixed what's causing your mood or stress.
So before you eat a snack or...
1 thin slice of ham (Chef Lizzie likes to use prosciutto. You could even use cooked turkey or veggie bacon.)
1 teaspoon pesto (Allergy Warning: Pesto usually has pine nuts in it.)
1/2 tablespoon olive oil (or unsalted butter)
Pinch grated parmesan cheese (Chef Lizzie likes to use freshly grated Parmigiano-Reggiano cheese.)
Crack 1 egg into a mixing bowl.
Crack the other egg into a different small bowl. Separate the egg yolk (the yellow part) from the egg white. Use a spoon to scoop out the yolk and throw it away. (You won't be using it for this recipe.)
Add the egg white to the bowl with the whole egg.
Add the pesto to the eggs.
Use a fork to scramble the eggs and pesto together.
Tear the ham into bite-sized pieces.
Chef Lizzie says: Be careful when working around a hot stove. Always ask your parent for permission and help.
Turn the stove burner on medium and heat the pan. Put the olive oil (or butter) in the pan.
Pour the egg mixture into pan. Add the ham pieces.
Slowly move eggs in a push/pull motion with a spatula until cooked. You'll know they are ready when the eggs don't look wet anymore. It's important to keep the eggs moving so they don't burn. Cooking should take about 3 or 4 minutes.
Put the eggs on a plate. Sprinkle a pinch of cheese on top.
Serve with a small fruit salad topped with a drizzle of honey or agave nectar. Then sprinkle on sesame seeds or chopped walnuts for some crunch. Or serve with whole-grain toast topped with 100% all-fruit preserves (no added sugar). Enjoy!
WebMD Medical Reference
Daniel Brennan, MD on January 17, 2015