Breakfast Tostadas

Preparation Time: 15 minutes

Cooking Time: 6 minutes

 

Servings: 6

Ingredients:

  • ½ white onion, diced

  • One tomato, chopped

  • One cucumber, chopped

  • One tablespoon fresh cilantro, chopped

  • ½ jalapeno pepper, chopped

  • One tablespoon lime juice

  • Six corn tortillas

  • One tablespoon canola oil

  • 2 oz Cheddar cheese, shredded

  • ½ cup white beans, canned, drained

  • Six eggs

  • ½ teaspoon butter

  • ½ teaspoon Sea salt



Directions:

1. Make Pico de Gallo: In the salad bowl, combine diced white onion, tomato, cucumber, fresh cilantro, and jalapeno pepper.

2. Then add lime juice and a ½ tablespoon of canola oil. Mix up the mixture well. Pico de Gallo is cooked.

3. After this, preheat the oven to 390F.

4. Line the tray with baking paper.

5. Arrange the corn tortillas on the baking paper and brush with the remaining canola oil from both sides.

6. Bake the tortillas for 10 minutes or wait until they start to be crunchy.

7. Chill the cooked crunchy tortillas well.

8. Meanwhile, toss the butter in the skillet.

9. Crack the eggs in the melted butter and sprinkle them with sea salt.

10. Fry the eggs until the egg whites become white (cooked). Approximately 3-5 minutes over medium heat. 

11. After this, mash the beans until you get a puree texture.

12. Spread the bean puree on the corn tortillas.

13. Add fried eggs.

14. Then top the eggs with Pico de Gallo and shredded

Cheddar cheese.

 

Nutrition:

  • Calories: 246

  • Fat: 11.1 g

  • Fiber: 4.7 g

  • Carbs: 24.5 g

  • Protein: 13.7 g

 

The Mediterranean diet is a diet that has been proven to help prevent several types of cancer and prevent cardiovascular and heart problems. This diet has been adopted all over Italy, Greece, France, and Spain. 

 

The Mediterranean diet is healthier than the American diet as it is provided by the government because it lacks animal fat, cholesterol, and high glycemic foods. The diet focuses more on fresh fruits and vegetables, not junk food and processed food. The Mediterranean diet has the right number of calories, providing people with plenty of energy. In addition to daily physical activities, the diet will improve your overall health and lower the risk of living the American lifestyle. Once the diet has been adopted into one’s life on a permanent basis, they are still left with the permanent problem of obesity and poor health. This is because people do not follow the diet; they just use it as a temporary change after neck surgery, heart attack, or to lose weight. The only way one can successfully adopt the Mediterranean diet and lifestyle is to live for a longer period of time by making the diet and lifestyle permanent. 

 

The persistent challenges for someone following the Mediterranean diet are the foods it restricts during the summer. Many of the fruits and vegetables are seasonal, and during the winter, most of the countries produce is imported from other countries. Furthermore, the Mediterranean diet is not very sweet. In terms of overcoming the obstacles that face those who choose to follow the Mediterranean diet, one must sacrifice many foods that taste sweet and common throughout the United States. In order to overcome these food habits, one must substitute common sweet foods with healthier options such as nuts or dried fruits. Furthermore, to overcome the fact that the Mediterranean diet lacks seasonal fresh fruits and vegetables, one must substitute them with unhealthy items such as processed foods. The second problem of obesity and poor health is the exercises that one must engage in daily in order to lose weight successfully. 

 

Once again, it is hard for someone to stay motivated to stay active when it is not enjoyable. For example, running is boring; it is just not fun for children or adults. However, there are many enjoyable physical activities to keep the body fit and healthy. My favorite physical activity to stay in shape is a hiking and rock climbing. The adrenaline rush is awesome, but even if one does not enjoy outdoor activities, there are other ways to stay fit. The Mediterranean diet is full of never-ending varieties of healthy, fresh, and delicious foods. 

 

However, there is more of an emphasis on certain types of foods; nothing is excluded. People who try a Mediterranean diet can enjoy the dishes they love while also learning to appreciate how good the freshest, healthiest foods can be. Transitioning into the Mediterranean diet is mainly about bracing yourself for a new way of eating, adapting your attitude toward food into one of joyful expectation and appreciation of good meals and good company. It’s like a mindset as anything else, so you’ll want to make your environment unite so you can quickly adapt to the lifestyle in the Mediterranean way. In conclusion, obesity and poor health are two problems that have plagued the world for a long time now. Obesity is characterized by an excessive accumulation of body fat. This excessive accumulation of fat may cause heart disease, diabetes, and even cancer. The Mediterranean diet and lifestyle, coupled with physical activities, are required to overcome obesity and poor health.

 

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