Eggs are among the most common items consumed for breakfast around the world and with good reason!
They are a complete source of protein and include a good amount of healthy dietary fats. Not to mention, they’re keto-friendly with almost zero carbs in them.
Here’s a recipe for a healthy breakfast with eggs and vegetables to start off the day with a kick.
- Whole Eggs- 2
- Extra virgin olive oil/ Ghee- 2 Teaspoons
- Water- 2 Teaspoons
- Himalayan Pink Salt- As per taste
- Black Pepper- As per taste
- Mixed vegetables- Zucchini, broccoli, mushrooms, cherry tomatoes (80-100gms)
- Heat olive oil or ghee in a frying pan over medium-high heat. Add zucchini, broccoli, and mushrooms and sauté until tender. Add cherry tomatoes.
- Season with salt and black pepper or any herbs of your choice. Sauté
- Meanwhile In a bowl, add the eggs, 2 teaspoons of water, salt and pepper. Whisk them well with a fork.
- Take the vegetables out of the pan and place them in the center of your plate.
- In a hot pan, add ghee and pour the egg mix.
- Start folding the eggs immediately, taking the pan off the heat for two seconds and on heat for the next two.
- Keep folding while repeating the process till the eggs show a cloudy form. Do not poke the eggs.
- Remove from heat when there is almost no liquid egg left. Don’t wait for it to dry out completely or you’ll have over-cooked watery eggs later.
- Stir for a while and serve it on top of the sautéed vegetables.
- Garnish with tomato, coriander or cilantro leaves or any herbs of choice.
You can also take a screenshot below 🙂
|Dietary Fats||15.1 g|
|Vitamin A||2099.4 IU|
|Vitamin C||41.5 g|
|Vitamin K||65.1 µg|
*Calories & fats from cooking oil or ghee extra
Egg Yolks Are Good For You!
Yes you read that right. Whole Eggs are one of the most nutritious foods on the planet…provided one opts for pasture-raised eggs,organic or free-range eggs!
The egg yolks have long been unfairly demonized for being a bad source of food because they contain fats and raise cholesterol.
That couldn’t be far from the truth. When consumed in a limited quantity with a balanced diet, eggs have the potential to improve one’s good cholesterol. 1<https://pubmed.ncbi.nlm.nih.gov/18203890/>, 2<https://pubmed.ncbi.nlm.nih.gov/23021013/>, 3<https://pubmed.ncbi.nlm.nih.gov/8120521/>
One Large egg has around 6g of high quality protein in it. It is a complete protein source and contains all nine essential amino acids.
Along with protein, eggs are rich in VitaminA, Riboflavin, Folate, Vitamin B12, Pantothenic Acid, Omega 3 fatty acids and more.
The yolks are not our enemies, eaten carefully they can play their role of a nutritional powerhouse. A food source as good as this should be utilized to its optimal capacity.
It is always said that we should eat our vegetables but no one really says why except the occasional “it will make you strong”
Well that statement is most definitely correct because vegetables are abundant in a host of vitamins and minerals apart from the carbohydrates and protein.
Human bodies need a wide variety of vitamins and minerals for optimal functioning and in most cases, vegetables are the easiest source to fulfil those requirements. Different colours of vegetables offer different kinds of benefits.
However, there is something that makes vegetables count as foods good for gut health because they provide us with essential fiber as well. This fiber helps add volume to our stool as well as provide food for the gut bacteria. The healthier the gut, the better our lives become. Read more about fiber here.
It’s always a good idea to go for fresh regional vegetables, preferably organic as vegetables are at their best when they’re in season. They add variety of colours, nutrients and flavors to our meals.
This will also ensure that you can avoid most of the nutritional deficiencies with careful planning.
So considering the benefits of eggs and vegetables as they stand, it makes for a fabulous recipe for the week with scrambled eggs with sauté vegetables. Hope you enjoy it as much as we did. 🙂