Holistic Healing for Breakfast: Protein and Phytonutrients

When adopting a healing diet, it is important to feed your body the nutrients it needs to repair the damage caused by toxins, stress and less-than-healthful foods. Of particular importance in the healing process is dietary protein, whose amino acids are utilized in tissue regeneration and repair in addition to the production of neurotransmitters, hormones, antibodies and enzymes that signal various activities, fight infection and facilitate the chemical reactions that assist in the healing process.

This is particularly important for those overcoming chemical dependency, because alcohol and drugs create a tremendous amount of physical and neurochemical damage, which may hinder one’s ability to fully participate in the recovery process.  

I believe one of the best way to boost consumption of health promoting amino acids and micronutrients is by starting each day with a protein and phytonutrient rich meal. Also, starting each day with a generous amount of protein helps keep us feeling satisfied longer, a.k.a. satiation, which allows us to eat less and make better food choices later; stabilizes blood sugar to help prevent erratic swings in mood and energy; and fuels our metabolic engine, which encourages the body to burn more energy throughout the day.

One of my favorite protein-rich foods are eggs, which are also an amazing source of vitamin A, potassium, and B vitamins like folic acid, choline and biotin. Vitamin A helps maintain specialized tissue in the eyes, mucous membranes and promotes normal development of teeth, soft tissue and bone. Potassium is important in fluid balance and acts as an electrolyte, which conducts electricity and aid muscle contraction and heart function. Folic acid, choline and biotin are important for cell health, nerve function and various metabolic reactions.

Concerning micronutrients, spinach is close to the top of the “super-food” list. Spinach is a valuable source of vitamin K and A, fat-soluble vitamins that promote blood coagulation, bone metabolism and tissue health, in addition to manganese and folic acid that function in several health promoting capacities. Spinach is also a great source of antioxidants, which help fight free radicals and the molecular destabilization that they cause. Zucchini may be considered “less super” than spinach, but it is still a great low calorie source of antioxidants and fiber, which increases meal satisfaction and promotes bowel health.

Honestly, there is no better way to start each day than with a nutrient packed breakfast that promotes health and healing while allowing you to fully participate in life and recovery.


Spinach & Zucchini Frittata


  • Coconut or olive oil spray
  • 2 cups zucchini, sliced into matchsticks
  • 1 cup packed fresh spinach, chopped
  • 4 eggs, lightly beaten
  • 2 cups tightly packed cubed bread
  • Salt, pepper, and garlic powder to taste


  1. Heat oven to 350
  2. In a large pan, heat oil over medium heat. Add zucchini, spinach and sauté until zucchini is tender. Remove from heat.
  3. In a medium bowl, lightly beat eggs. Mix in bread and remaining ingredients and then fold in zucchini and spinach.
  4. Lightly grease muffin tin with coconut oil spray and fill forms ¾ full. Bake 15 to 20 minutes or until break is golden brown.
  5. Let cool and enjoy!

And the obligatory pretty picture for you guys:

Spinach Zucchini Frittata

Power packed spinach zucchini breakfast frittata!

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All content on this blog is provided for entertainment purposes only. Information is based on research, discussions with health professionals and personal experience and in not intended to replace consultation with a licensed medical doctor or nutritionist.

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© Matthew Lovitt and TwelveWellness, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Matthew Lovitt and TwelveWellness with appropriate and specific direction to the original content.