The protein-rich breakfast dish is a combination of zucchini and broccoli, black beans, beetroot, quinoa and eggs.
High protein content
Consuming enough protein helps stabilize blood sugar levels and prevent hunger in the mid-morning. Both eggs and quinoa provide complete protein, which means they contain all 9 essential amino acids that the body needs.
High-quality protein sources provide essential amino acids, such as leucine, isoleucine and valine, which are needed to build and repair tissues, regulate the immune response and produce anti-inflammatory compounds in the body.
In addition, black beans also provide plant protein, bringing many health benefits.
Rich in fiber
Fiber plays an important role in reducing inflammation. Fiber also helps you feel full, improving digestive health. Zucchini, broccoli, beans and quinoa provide a mixture of soluble and insoluble fiber, which brings many health benefits.
Anti-inflammatory
This recipe provides a large amount of colorful vegetables, rich in anti-inflammatory nutrients and plant compounds.
Zucchini is rich in vitamin A and vitamin C, two antioxidants that help fight oxidative stress and support the immune system.
The bright, dark color of beetroot comes from plant pigments called betalain, which act as an antioxidant to protect cells from damage. Beetroot is also rich in nitrates, which help improve blood flow and help reduce inflammation.
Broccoli is rich in sulforaphane, which promotes the growth of beneficial gut bacteria and reduces inflammation.
How to do:
- Preheat the oven.
- Mix chopped zucchini, diced beetroot with oil and salt, paprika, pepper. Bake for about 30 minutes.
- Mix broccoli with oil, salt, paprika and pepper. Bake for about 15 minutes.
- Boil a pot of water and place a bowl of ice at the stove. Gently add the egg spoon to the boiling water; reduce heat when necessary to maintain a mild boil. Simmer the heat, occasionally stir gently, for 6 minutes. Add the eggs to the ice cream bowl, let cool for 2 minutes. Remove the eggs and set aside.
- Mix lemon juice, water, minced garlic and salt in a small bowl until smooth and creamy to make a sauce.
- Stir in 3 cups of cooked quinoa and a little salt. Add cooked black beans, pumpkin mixture, roasted broccoli on top, eat with eggs and sauce.
