HANDS-ON: 15 MIN. // TOTAL: 15 MIN. // SERVES 2
Greens for breakfast? Wilted baby spinach with a tangy vinegar-bacon dressing makes the perfect savory base for a satisfying breakfast bowl with quinoa and eggs. Use quinoa or other leftover cooked whole grains, and add a poached egg with a runny yolk to “dress” the quinoa.
2 uncured bacon slices
2 tablespoons red wine vinegar or sherry vinegar
1/4 teaspoon kosher salt
4 cups chopped fresh baby spinach
11/3 cups cooked quinoa
1/2 cup halved grape tomatoes
2 large eggs, hard-cooked and halved, fried, or poached
1/8 teaspoon black pepper
1 Cook the bacon in a skillet over medium, turning occasionally, until crisp, 4 to 5 minutes; transfer the bacon to a paper towel–lined plate to drain, reserving the drippings in the skillet. Reduce the heat to low and add the vinegar and 1/8 teaspoon of the salt to the reserved drippings; whisk to combine.
2 Add the spinach to the skillet, tossing to coat. Cook, tossing occasionally, until the spinach wilts, about 1 minute. Divide the spinach evenly between two bowls; add 2/3 cup of the quinoa, 1/4 cup of the tomatoes, and a cooked egg to each bowl. Crumble the bacon. Top the bowls evenly with the bacon crumbles and sprinkle evenly with the pepper and remaining 1/8 teaspoon salt.
(SERVING SIZE: 1 BOWL): CALORIES 296; FAT 10G (SAT 3G, UNSAT 5G); PROTEIN 18G; CARB 32G; FIBER 7G; SUGARS 2G (ADDED SUGARS 0G); SODIUM 544MG; CALC 16% DV; POTASSIUM 8% DV
is breakfast essential?
We’ve been trained to believe skipping breakfast is unhealthy and can slow metabolism, but recent research suggests breakfast may not be as important as once believed. This research, largely driven by interest in the health effects associated with intermittent fasting (see page 37), states that eating (or not eating) breakfast appears to have little effect on metabolism or daily energy balance. However, while there appears to be little impact on metabolism, eating breakfast has been associated with having a healthier diet in general and better long-term success losing and maintaining weight. People who typically eat breakfast also have better insulin sensitivity and lower fasting cholesterol compared to skippers.
So what does this mean? Right now, there’s no clear-cut answer on what’s healthier—eating breakfast or not. Your best bet is to determine what works for you in terms of energy, hunger, and schedule.