Jul 10 2014

power-breakfast

 

When we think healthy hair, we rarely think healthy diet. There are many foods rich in essential nutrients, that promote quality hair, scalp, and follicles. Check out this easy breakfast recipe for a spinach-tomato omelet, sweet potato hash, and fresh berries!

Ingredients:

FoodKey nutrients for healthy hair
-1 tsp. of walnut oilVitamin E, biotin, omega-3 fatty acids, and copper
-2 handful of washed and dried baby spinachIron, beta carotene, folate, and vitamin C
-1/4 cup diced tomatoesVitamin C
-2 eggsProtein, omega-3 fatty acids, zinc, selenium, sulfur, and iron
-1 oz part skim fresh mozzarella cheeseVitamin D and pantothenic acid
-1 tsp. of walnut oilVitamin E, biotin, omega-3 fatty acids, and copper
-1/2 cup of diced par-boiled sweet potatoBeta carotene and Vitamin A
-3/4 cup blueberriesVitamin C

 

Directions:

1. Place the first teaspoon of walnut oil in a small skillet over medium high heat. Toss in the baby spinach and diced tomato. Let the spinach and tomato cook down for about 2-4 minutes. Then turn down the burner to low heat.

2. In a mixing bowl crack both eggs and whisk together until completely combined. After the burner has cooled to “low,” pour the egg mixture over the vegetables and cover with a lid. The eggs should take another 5-7 minutes to cook, completely.

3. Once the eggs are cooked through, place cheese on top of the omelet, and cover once more to melt to the cheese, about 1 minute.

4. Remove the lid, and fold the omelet in half with a spatula. Lift the omelet onto a large plate.

5. Place a medium size skillet and heat the other teaspoon of oil over a medium high heat.

6. Once the oil is hot, toss in the sweet potato and let them crisp, stirring every so often. Add in any desired seasonings such as salt, pepper, cinnamon, cayenne—whatever you want! After 8-10 minutes of cooking the sweet potatoes should be warm and crispy. Plate those next to your omelet.

7. Wash and dry the blueberries, placing them with the omelet and sweet potato hash. Voila! A well-balanced breakfast full of hair strengthening ingredients!