Self-Care Tip #2 Eat More Plants

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 A plant-based diet is associated with a lower risk of diabetes, high blood pressure, heart disease, stroke, and death from any cause. For example, a 2017 study published in JAMA showed that consuming just 3% less animal protein and replacing it with plant protein was associated with up to a 19% lower risk of death from any cause.  

 Most vegetables and fruits are low in calories and high in nutrients. Aim for at least five servings daily. That is easier if you incorporate them into each meal and snack.

For example, start the day with this mushroom, onion, and spinach omelet from Dragonfly.

Spinach Mushroom Omelet

A hearty but healthy breakfast or brunch omelet filled with cheese, mushrooms, spinach, and peppers. Serve with a slice of whole grain toast and fruit.

Recipe by Dragonfly 

Prep Time:

15 mins

Cook Time:

15 mins

Total Time:

30 mins

Ingredients

• 1 egg
• 3 egg whites
• 1 tablespoon grated Parmesan cheese
• 1 tablespoon shredded reduced-fat Cheddar cheese
• ¼ teaspoon salt
• ⅛ teaspoon red pepper flakes
• ⅛ teaspoon garlic powder
• ⅛ teaspoon ground nutmeg
• ⅛ teaspoon ground black pepper
• ½ teaspoon olive oil
• ½ cup sliced fresh mushrooms
• ¼ cup diced green onion
• 2 tablespoons finely chopped red bell pepper
• 1 cup torn fresh spinach
• ½ cup diced fresh tomato

Directions

1. Beat egg and egg whites in a small bowl. Mix in Parmesan cheese, Cheddar cheese, salt, red pepper flakes, garlic powder, nutmeg, and pepper.
2. Heat oil in a large skillet over medium heat; cook and stir mushrooms, green onion, and bell pepper until tender, about 5 minutes. Place spinach in skillet and cook until just wilted. Stir in diced tomato and egg mixture; as eggs set, lift edges, letting uncooked portion flow underneath. Cook until egg mixture sets, 10 to 15 minutes; cut into wedges and serve immediately.

Nutrition Facts

calories114
total fat 5g
saturated fat 2g
cholesterol 96mg
sodium 490mg
total carbohydrate 6g
dietary fiber 2g
total sugars 3g
protein 13g
vitamin c 25mg
calcium 93mg
iron 2mg

Withe & Love,

Renee

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