Protein, Fiber, Fat + Greens Egg Scramble
My go-to breakfast is either a fiber, fat, protein-fueled smoothie or some variation of eggs and vegetables. When making my meals a healthy habit is to focus my plate around protein, fiber, fat, and greens. This helps me regulate my blood sugar and hormones.
Ingredients (1 serving):
3 eggs (*Organic Pasture Raised if possible)
Greens (your choice of spinach, kale, or arugula)
1-3 vegetables diced (asparagus, bell pepper, tomatoes, onion, sweet potatoes, the list goes on)
Fat (saute the veggies & eggs with coconut oil or top with 1/2 avocado)
Optional: top your dish with sauerkraut or microgreens for an added gut benefit
Directions:
Dice vegetables
Whisk eggs with your seasoning of choice. I like to add a dash of milk
Heat a small nonstick pan with oil or coconut oil over medium heat
Toss in your vegetables, season, and cook until the desired doneness
Add your greens once veggies are almost done and cook until wilted
Add veggies & greens to your bowl
Reduce heat to low/simmer and add your eggs. Stir eggs until done.
Add eggs on top of your veggies & greens. Top with sauerkraut or microgreens!
Why Choose Organic Pasture-Raised Eggs
Organic pasture-raised eggs are typically higher in omega-3 fatty acids, particularly the beneficial fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids are known for their potential role in supporting heart health, and brain function and reducing inflammation in the body. When choosing your eggs try to opt for organic and omega-3 eggs. These eggs provide more anti-inflammatory benefits.
Benefits of Coconut Oil
Fats are great for the body because they enable hormone production and cell development and growth. Coconut oil contains healthy fats that can kickstart your metabolism and contains antioxidants that can help protect the body against oxidative stress and inflammation. Coconut oil is a great alternative to avocado or nut butter in smoothies AND, can also be used in coffee instead of milk if you’re trying to avoid dairy.
Benefits of Sauerkraut or Microgreens
The gut plays a significant role in immune system function, and a healthy gut contributes to a stronger immune response. Sauerkraut has many nutrients including vitamins C and K, as well as minerals like potassium and calcium. Regular consumption of sauerkraut can promote a healthy gut environment by supporting the growth of beneficial bacteria and inhibiting the growth of harmful bacteria. This can help reduce the risk of digestive issues, such as bloating, gas, and constipation.
Microgreens are packed with concentrated nutrients, including vitamins, minerals, and antioxidants. They contain enzymes that can aid in digestion, support the growth of beneficial gut bacteria, and promote overall digestive health. Microgreens of er a burst of vibrant flavor and taste to any meal.
Tips to Make Home Cooking Less Overwhelming:
Prepare all ingredients the same way. Using 1 form of preparation (sauteing, baking, boiling, or roasting) saves time and makes cleaning up much faster.
Instead of scrambled eggs, swap for fried eggs. This reduces the amount of cleanup.
If you don’t have all organic options that ok! Next time you shop opt for the organic version and see how it works for you. Creating sustainable healthy habits doesn’t happen overnight. But consistent mindfulness of what we put in our bodies can help us get closer to taking the best care of ourselves.
Helpful Kitchen Products to Have:
GreenPan non-stick pans. For 1 serving I use the 8inch
mixing bowls. I love the lightweight feel of stainless steel mixing bowls
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