Bring Your Family Together With Breakfast For Dinner
April 7, 2023
Despite busy lives and full schedules, finding time for regular meals with loved ones encourages connections and conversations that can benefit mental and physical well-being. Gathering your family, friends, coworkers or neighbors at least once a week to spend time together over a meal provides opportunities to decompress and socialize.
If you're looking for a little delicious inspiration, the American Heart Association recommends scheduling one night per week to create a recurring tradition and enjoy favorites such as breakfast for dinner. Recipes like Egg, Avocado and Black Bean Breakfast Burritos and Southwestern Quinoa and Egg Breakfast Bowls from the Healthy for Good Eat Smart initiative, nationally supported by Eggland's Best, are perfectly suited for sharing while making time to destress at the dinner table.
In fact, according to a study by "Canadian Family Physician," regular meals at home with loved ones can reduce stress, boost self-esteem and make everyone feel connected with mealtime conversations that allow a chance to unplug and unwind.
Meals don't have to be elaborate for a successful evening together. Despite the perceived effort involved with preparing a meal, research published in "Preventive Medicine" shows those who have frequent meals with others, particularly parents with their children, may improve social and emotional well-being.
In addition to the mental and emotional benefits of meals with loved ones, eating together can also encourage healthier choices when better-for-you recipes are on the menu. Dining as a group can provide inspiration to try heart-healthy recipes that include the wide variety of vegetables, fruit, whole grains and healthy Protein sources recommended by the American Heart Association to help prevent Heart Disease and Stroke.
To find recipe ideas, conversation starters and more tips for mealtime, visit: www.heart.org/together
Egg, Avocado And Black Bean Breakfast Burritos
• Nonstick cooking spray
• 1 1/3 Cups of liquid Egg Whites
• 1 Can of (15 1/2 ounces) no-salt-added Black Beans, rinsed and drained
• 4 Whole-Wheat Tortillas (6 inches, lowest sodium available)
• 2 Medium Avocados, sliced
• 1/4 Cup of Hot Sauce or Salsa (lowest sodium available, optional)
Lightly spray a large skillet with nonstick cooking spray. Heat it over medium heat.
In a skillet, stir the egg whites constantly with a rubber spatula to scramble them. Cook it until the eggs are almost set. Add the beans, stirring until they are combined and heated through.
Microwave the tortillas on high for 45 seconds. Transfer them to the work surface.
Spread the egg mixture in the center of each tortilla. Top it with the Avocado and the hot sauce, if desired.
For each burrito, fold two sides of the tortilla toward the center. Starting from the closest unfolded side, roll the burrito toward the remaining unfolded side to enclose the filling. Transfer it seam side down onto the plates.
Southwestern Quinoa And Egg Breakfast Bowls
• 1/4 Cup of uncooked Quinoa, rinsed and drained
• 2 Medium Tomatoes, chopped (about 2 cups)
• 1 Cup of no-salt-added frozen Corn, thawed
• 1/2 Medium Avocado, pitted and diced
• 1/4 Cup of chopped Green Onions
• 1/2 Cup of chopped fresh Cilantro (optional)
• Nonstick cooking spray
• 4 Large Eggs
• 1/8 Teaspoon of Salt
• 1/4 Teaspoon of Pepper
• Red hot-pepper sauce, to taste (optional)
Cook Quinoa according to the package's directions. Remove it from the heat.
Spoon the Quinoa into four bowls. Top each of them with the tomatoes, corn, Avocado, green onions and cilantro, if desired.
Lightly spray a large skillet over medium-high heat with nonstick cooking spray. Crack the eggs into a skillet. Sprinkle the eggs with salt and pepper. Cook them uncovered for 3-4 minutes or until the egg whites are set but the yolks are still runny. Using a spatula, carefully transfer one egg sunny side up into each bowl. Sprinkle them with hot sauce, if desired.