How do you like your eggs in the morning? Well, today I’ve had mine green and scrambled as we are heading out of London for the day to visit friends in Winchester, so before we left I thought we should have a nutritious, protein rich breakfast.
Eggs are amazing; they are hugely versatile, nutritious and filling too. Combined with the greens it’s a breakfast bursting with goodness- Â it’s delicious, quick, cheap and easy to make!
What you need:
For two
*5 large free-range eggs
*3 spring onions
*1 handful basil
*1 handful spinach
*Pinch of salt
*Pinch of pepper
Directions:
- Finely chop basil, spring onions and spinach
- Whisk eggs in a bowluntil fully combined and fluffy
- In to a pan over heat melt coconut oil, add in greens and stir for 1 minute to soften
- Add in egg, salt and pepper and stir slowly with wooden spoon
- Turn heat to low
- Continue to stir slowly from the outside in, scraping up any egg that’s sticking
- When the egg mixture is almost all combined and scrambled take off heat as will continue to cook in the pan
- Serve immediately with extra fresh basil
Serving options:
On walnut and courgette bread with a grilled tomato on the side
Alternatively you could have with smoked salmon, mackerel, organic 100% meat sausages, bacon, asparagus, beetroot etc. . .Â
Suitable for:Â Gluten-Free, Grain-Free, Dairy-Free, Nut-Free, Vegetarian, Paleo
Why eggs are good for you:
NUTRITIOUS: Eggs are one of the most nutritious foods on the planet. A single large boiled egg contains: Vitamin A, Folate, Vit B5, Vit B12, Vit B2, Phosphorus, Selenium, Vit D, Vit E, Vit K, Vit B6, Calcium and Zinc. Try to get pastured or Omega-3 enriched eggs as these are much higher in Vitamin E, A and Omega 3
HDL CHOLESTEROL: Eggs raise the high density lipoprotein – often known as the ‘good cholesterol. People who have higher levels of HDL usually have lower risk of heart disease, stroke and other health issues
EYE HEALTH: Eggs contain nutrients called Lutein and Zeaxanthin which are powerful antioxidants. It has been proven in studies that consuming the right amounts of these nutrients can significantly reduce the risk of cataracts and macular degenerations which are two very common eye disorders especially in later life. Eggs are also very high in Vitamin A. Vitamin A deficiency is one of the biggest causes of blindness in the world
PROTEIN: Eggs are an excellent source of protein containing all the essential amino acids in the right ratios. Eating adequate protein can help with weight loss, increase muscle mass, lower blood pressure and optimise bone health
WEIGHT LOSS: Being a high protein food, eggs can help you to feel fuller for longer and aid weight loss
HEART DISEASE: There have been proven studies which show no significant link between egg consumption and heart disease. Interestingly, according to one study, regular consumption of eggs can help to prevent blood clots, stroke and heart attacks
CHOLESTEROL: Moderate consumption of eggs does not have an impact on cholesterol. Recent studies have shown that by eating two eggs per day does not affect a persons lipid profile and has in some instances, improved it. The research further suggested that it is sat fat that raises cholesterol rather than dietary cholesterol
HAIR AND NAILS: (Clearly the most important part!!) Due to their high sulphur content, vitamins and minerals, eggs aid healthy hair and nails.
How do you like your eggs?
