Eggs & Rocket Leaves with Croutons

A fairly easy delicious  & nutritious breakfast! This dish, Egg & rocket leaves with croutons is a very satisfying,  and complete meal, and high in vitamins and minerals. It’s vegetarian and can be made gluten-free!

Eggs & rocket leaves combo is one of the best ever! The leafy texture with soft egg textures, the contrast of sharp earthy flavor of rocket and mildly sweet flavor of eggs. Surely it makes your taste bud sing! Along with sweet cherry tomato, and crispy bread, this is the really ultimate!  

How is it going there? It seems most of the world is enjoying -or not really enjoying- the cold winter weather, with hot drinks and dishes coming hot and fresh from the oven. Here in Dubai, the weather starting to getting hot already. However we are trying to feel the same with YOU 🙁 I’m always craving hot food, it’s very soothing and soul warming. So if you feel the same, this Eggs & Rocket Leaves with Croutons is for you. 

let’s talk again about eggs 

Eggs are my favorite breakfast item, good in protein and has fat, and yet light on the stomach. It pairs well with proteins like veal and steak, or with veggies like rocket and avocado, or even in a sweet version with fruits like pear puffy omelet 

Egg Allergy:

While eggs are very healthy, it’s common that children are allergic to eggs.  The allergy caused by an autoimmune reaction. the body respond to certain protein in eggs and attack it, causing the ,the symptoms. They are range  from mild to sever, like headaches, rashes, and digestive problems. Most children, but not all outgrow their allergy.  

Eggs and cholesterol: 

This is very old myth that needs to die! An egg has 210 mg cholesterol which is considered high, but there is no data confirmed, that people who ate more eggs are at higher risk of heart attacks. And according to Harvard university, cholesterol in food has smaller effect on cholesterol blood level than the mix of the fats in the diet. Just know this is mainly for moderate egg consumption. And for diabetic people they need to take this seriously, since they are at higher risk of heart diseases.

Why this dish Eggs & Rocket Leaves with Croutons is healthy

It’s fairly easy, you throw everything in the cast iron skillet (you can use any oven dish, but iron skillet has it’s own perks).  For the bread croutons, you can toast them at the beginning before you add the eggs and the rest of ingredients. 

Eggs: 

There are so many health benefits , to mention a few:

•  has Choline, a compound that has role in breaking down an amino acid called homocysteine that is associated with development of heart diseases.
•  has lutein and zeaxanthin antioxidants, they prevent an eye condition called macular degeneration that cause blindness.
•  has Selenium, Riboflavin and vitamin B12, which all required for healthy autoimmune system. 

Rocket:

• It’s rich in folate, and vitamin A that is critical for normal vision, the immune system, and reproduction. Also, it has huge amount of vitamin K that is important for normal blood clotting and for bone health. It’s low in calories, with good amounts of potassium, magnesium, manganese, and calcium. 
• It’s is a member of cruciferous vegetables group that have glucosinolates (sulfur containing compounds) which are broken down during digestion to other bio compounds that inhibit cancer cells growth.
• It’s a nitrate rich vegetable and can increase plasma nitrate concentration in the blood and lower blood pressure. 

Tomato: 

• It’s low calorie food, and low in fat too. It has high amounts of of vitamin C, good amounts of vitamin A and folate. Also it has potassium, calcium , manganese, and iron.
• Because it has good amounts of antioxidants that protect you from cancer and other diseases, like the famous red pigment lycopene , and beta- carotene too.
• It has fibers that is good for your digestive system.

If you made this dish , I would love to see your creation, please tag me @Nutrizonia on Instagram and Facebook too, and use the hashtag #Nutrizonia

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