The Nutritionist Reviews: Mexican Breakfast Casserole -->

Mexican Breakfast Casserole

This post is part of a social shopper marketing insight campaign with Pollinate Media Group® and Food Science Matters, but all my opinions are my own. #pmedia #foodsciencematters http://my-disclosur.es/OBsstV

This Mexican Breakfast Casserole is simple to make and is full of flavor with black beans, salsa, bell peppers, avocado and cilantro!
This Mexican Breakfast Casserole is simple to make and is full of flavor with black beans, salsa, bell peppers, avocado and cilantro! www.nutritionistreviews.com


As a dietitian, I hear all kinds of nutrition information and tips. Some of it is true but a whole lot of it does not have any scientific studies backing it up or is plain incorrect. When I hear certain things like "sea salt is so much better for you than regular salt" or that "sugar causes diabetes", I cringe. It is so important to me to share nutrition information that is based on science and is factual.

This Mexican Breakfast Casserole is simple to make and is full of flavor with black beans, salsa, bell peppers, avocado and cilantro! www.nutritionistreviews.com
Food science is so crucial. Without it, we would have food shortages all around the world because we would not be able to preserve food properly and extend its shelf life. Food would only be available when and where it was produced.

This Mexican Breakfast Casserole is simple to make and is full of flavor with black beans, salsa, bell peppers, avocado and cilantro! www.nutritionistreviews.com
Today, I am here to bust a nutrition myth for you! It is about carrageenan which is a soluble fiber that is derived from red seaweed. Thanks to Food Science Matters, I learned a lot of information about this product. It contributes to the texture and stabilization of food. It helps provide a more indulgent product, even for those products that are lower in sugar, salt, fat, etc. For example, it is used in chocolate milk to keep the chocolate and milk from separating, it makes a creamy texture in lower fat yogurt taste creamy and it's part of the reason that deli lunchmeat remains moist. It has been used in cooking for hundreds of years.  The last couple of years, carrageenan has gotten a bad rap, some people think that it is dangerous or harmful.

This Mexican Breakfast Casserole is simple to make and is full of flavor with black beans, salsa, bell peppers, avocado and cilantro! www.nutritionistreviews.com
Carrageenan is safe to eat! Regulatory authorities around the world including the World Health Organization have found this to be safe in food. All studies were reviewed and it was found that carrageenan is safe, even for infants. It is also found in many foods including yogurt, cheese, chocolate milk, almond milk, ice cream, salad dressing and more. To sum it all up, do not let phony science make you think that certain foods are hurting you. Look for real research to give you nutrition advice. Carrageenan is considered safe- thanks Food Science Matters for helping to set that straight!
This Mexican Breakfast Casserole is simple to make and is full of flavor with black beans, salsa, bell peppers, avocado and cilantro! www.nutritionistreviews.com
Today, I made this awesome Mexican breakfast casserole which I used almond milk which contains carrageenan. It's very filling, with the eggs, cheese and black beans and is very flavorful. My sister made this for the first time 2 months ago and I have made it a couple of times since. I made something similar for Mother's Day and my whole family liked it!
This Mexican Breakfast Casserole is simple to make and is full of flavor with black beans, salsa, bell peppers, avocado and cilantro! www.nutritionistreviews.com

Mexican Breakfast Casserole

Prep Time: 5 minutes
Cook Time: 25-35 minutes
Servings: 6

Ingredients

  • 1 yellow bell pepper, diced
  • 1 cup diced tomatoes
  • 1 cup kale, diced
  • 1 cup low-sodium black beans, drained and rinsed
  • 1 dozen eggs
  • 1/2 cup almond milk
  • 1/2 cup salsa
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon onion powder
  • 2 tablespoons green onion, diced
  • 2 tablespoons cilantro, chopped
  • 1 avocado, sliced

Instructions

1. Preheat oven to 350 degrees. Spray a baking dish with nonstick spray and sprinkle in bell peppers, tomato, kale and beans.
2. Whisk together eggs and milk. Mix in salsa and spices.
3. Pour egg mixture over vegetables in dish. Cook in oven for about 25-35 minutes or until eggs are cooked through.
4. Top with green onion, cilantro and avocado.
Enjoy!
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I like to make this recipe in quantity and it heats up well through the week! My daughter loves it too which is awesome. Enjoy.

This Mexican Breakfast Casserole is simple to make and is full of flavor with black beans, salsa, bell peppers, avocado and cilantro! www.nutritionistreviews.com

Recipes you may also like:
Vegetable Breakfast Skillet
Spinach and Bell Pepper Egg Bake
Blueberry Banana Granola Bars

Check out The Nutritionist Reviews Breakfast Pinterest board for more healthy and fun recipe ideas!

8 comments:

  1. Although I don't believe carrageenan is harmful, I have noticed though, that almond milk containing carrageenan will cause a lot of gas and bloating in some people. So, I always look to make sure the almond milk I buy doesn't contain it.

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  2. This sounds delicious! Can spinach be subbed in for kale?

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    Replies
    1. Thank you! Yes, spinach would be a great substitution.

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    2. I made this over the weekend, subbing the spinach and using 6 eggs and the rest egg whites instead. SO GOOD. Seriously one of the best breakfast recipes I've ever made. Thank you for sharing!

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    3. Thanks so much Anne! Glad you enjoyed. : )

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