Friday, April 13, 2012

An Ordinary Breakfast...Veggie packed Scrambled Eggs



Ok I might brag a little bit about my great powerful breakfast on facebook, and it's not a lie,  it is really very powerful. Vegetables are just slightly sautéed , just for minute or two so they preserve the color and have some nutrition left. Tomatoes are served fresh and I present you my idea for very healthy breakfast. Perfect for people that are active and could be eaten for lunch, or dinner, however I would recommend it for breakfast because it will fill up your energy so you can go through anything during the day. 


Prep time: 10 minutes
Cooking time 5 minutes
Serves 1:
Ingredients:
  • 2 eggs- cage free
  • 1 cups Asparagus, chopped 
  • Handful Spinach, chopped
  • 1/2 cup Spring Onion, chopped
  • 1 Tbs. Olive Oil, unfiltered
  • Sea Salt and Ground Black Pepper to taste
Garnish:
  • 1/2 Tbs. Grated Pecorino Romano Cheese
  • 1 Tbs. Black Sesame Seeds
  • Few mint leaves
On the side:
  • Sautéed Shiitake Mushrooms
  • Fresh Yellow and Red Cherry Tomatoes
Directions:
  1. Wash all the vegetables and chop.
  2. Put Olive oil in the pan and Sauté vegetables for minute or two; Lightly (pinch) season it with sea salt and pepper.
  3. In a meanwhile mix eggs in separate bowl and pour over sautéed vegetables.
  4. Cut mushrooms in quarters or halves and add them in the sauté  pan with just few drops of olive oil and pinch of sea salt. Let them sauté for minute.Take them off and serve along the scrambled eggs.
  5. Cut tomatoes into halves, and add on the side. 
  6. Sprinkle Everything with black sesame seeds and grated pecorino romano Cheese (pecorino is sheep cheese) 
  7. Add few leaves of Mint for the kick of aroma and presentation ( you can also eat mint)


Serve immediately!




Black Sesame seeds are used mostly in Asian influenced meals and they are packed in nutrition. These seeds are high in calcium, iron, magnesium, and copper. Also those Minerals help support healthy bones, muscles, blood, and nervous system.  Magnesium supports vascular and respiratory health. It also contains zinc and calcium, which also improve bone health. Copper strengthens blood vessels, joints, and bones, and is helpful in relieving arthritis.
Black sesame seeds are harvested and dried during early fall and then used for culinary and medicinal purposes. 

Shiitake mushrooms are very healthy and contain all eight essential amino acids better than any other protein source, including red meat and eggs. One serving of mushrooms consists of four to five mushrooms and delivers approximately 41 calories, 0 grams of fat and 10 grams of carbohydrates. These kind of mushrooms are cultivated and eaten for over 2000 years in Asia for culinary and medical purposes too. Even though they are very powerful and have great and positive effect on our body you should not eat them to treat any serous illnesses. Also to be avoided if you are allergic.

Asparagus is an alkaline food which is rich in protein but low in calories and carbs. It has an amazing source of folic acid, potassium, vitamins A, C and K, and also bit of vitamin B complex.

Cherry tomatoes helps you get the vitamin A and C you need each day. A serving of these tomatoes provides you with 15% of the daily intake of this vitamin. Because of the vitamin A content in cherry tomatoes, they make a good choice to maintain eye health and vitamin C to boost your immune system. About 5 cherry tomatoes also contain small amount of iron.

Spinach is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Also it’s a good source of selenium, niacin, and omega-3 fatty acids.

Green onions per 1 cup provide 259% of the recommended dietary allowance for vitamin K. Vitamin K is intrinsic to your blood's ability to clot and may help promote bone health. Cup of the onions also provides 31% of the RDA(recommended Daily allowances) for vitamin C, which helps with tissue repair and acts an antioxidant to fight disease. You also get 20 % daily for vision-enhancing vitamin A in one cup of green onions and offer 3%  for the antioxidant vitamin E. Also Green onions contain B Vitamins, thiamin, riboflavin, niacin and minerals such as potassium,  manganese, copper and zinc.


Sources: Livestong.com, wiki, ehow

I hope you enjoyed reading about breakfast that I made, and think about making it for yourself and your family. Not only that this is extremely healthy but delicious too. 

Wishing you beautiful day!
Your friend,
Sandra 




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35 comments :

  1. Sandra, for a very ordinary breakfast this is certainly out of the ordinary! Loving it and full of healthy colours in there too. I need to change my toast and butter breakfast habits now after seeing this!

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  2. This is a fabulous breakfast sandra!!!
    I can really enjoy some right now, it will fill me with much need energy...
    Beautiful!!

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  3. Ohh how I would love to start my morning off with this! Looks wonderful!! :)

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  4. I love a dish that you can sneak a lot of veggies into... this looks like a perfect way to start any morning. I would eat it for lunch and dinner too. :) Have a great weekend my friend!! ~ Ramona

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  5. A celebration of vegetables! What a great way to start the day.

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  6. This is so far from ordinary!

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  7. Thanks so much for stopping by my blog and leaving that lovely comment.

    My oh my does this dish look good. Never knew eggs could look so delicious (I have a strange love/hate relationship with eggs). Although with the mushrooms and tomatoes with them, look like heaven. I love veggies too so this is a perfect breakfast for me.

    Will have to write this recipe down and cook it very soon. Will let you know how I get on! :)

    -Lisa.
    Sweet 2 Eat Baking

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  8. THANK YOU LADIES SO MUCH!!!!

    @Sweets & @Jill, :) thank you! i didn't know how to call it other than just an ordinary breakfast LOL!

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  9. @Lisa, I hope you try it..and I know you will not be disappointed! I don't eat eggs that often now either, maybe once a week. Do let me know...

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  10. I love the sweet cherry tomatoes and the scrambled eggs and mushrooms look really healthy AND delicious too! Great for a weekend breakfast indeed!

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  11. What a healthy breakfast, love all the veggies in there. Have a happy weekend Sandra.

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  12. I love veggie scrambles! They're even more fun than omelets.

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  13. I can have this breakfast everyday, it's healthy and delicious :)

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  14. I love these kinds of meals, I could eat it anytime of day. Nice to add the black sesame seeds they look appealing. BTW I saw this on FoodBuzz and it had quite a few buzzes :)

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  15. I love veggies and eggs together, particularly mushrooms, leeks and spinach. This looks like an absolutely perfect breakfast!

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  16. This is so healthy and delicious!! Love the ingredients and your wonderful information chart on them :D

    Cheers
    Choc Chip Uru

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  17. i love it when nutrition info is included! i learned quite a few new things here today, like shiitake have even better proteins as red meat and eggs...and those humble spring onions that i love - i thought they were just garnishes, but they also have health benefits if you eat a good amount, which i don't mind at all!

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  18. I love eggs loaded with veggies for breakfast-this looks delicious;-)

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  19. I'm always a breakfast person and this will give me POWER! I probably need some bread/toast but that will complete my breakfast. Oh and coffee. :-) Looks wonderful! Love your scrambled eggs Sandra!

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  20. This does look much easier than a folded omelette and the method looks like it would hold more veggies than an omelette also! Not only did you post a delicious breakfast here, but you provided me with all the nutritional information. Well done Sandra, enjoy the weekend!

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  21. Mmmm, that sounds both delicious and so good for you :) Definitely a great way to start the day!

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  22. I tend to get sick of plain scrambled eggs and don't always want to do an omelet, so this is a great idea! And a great way to get more veggies in!

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  23. This looks delicious, so colorful & healthy! Love it!

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  24. What a deliciously healthy breakfast! What a great way to start to any day.

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  25. Wow! What a fabulous breakfast! I really need to start making veggies for breakfast... Beautiful plate of food! Thanks for sharing :)

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  26. This is no ordinary breakfast - it's packed with all sorts of good stuff! And it's screaming my name since I need to incorporate more veggies in my diet!

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  27. When we go out to breakfast, my husband always orders his eggs with whatever veggies they offer. He would totally LOVE this!

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  28. I absolutely love your power breakfast. Everything in it sound delicious Sandra. Your post is making me hungry,and I think I will have it for lunch right now!

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  29. Sandra this looks like such an incredible breakfast, I love all the veggies!

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  30. This looks amazing, Sandra!!! I love all the fabulous veggies...and the side of mushrooms is marvelous, too!

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  31. I could easily eat this anytime...looks amazing!

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  32. This surely makes for a perfect and wholesome breakfast. I like the mushrooms being served as a side too.

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  33. I'm always so lazy in the morning to cook much so most of my scrambled eggs are eaten at dinner! I really need to work on that :) This does look super healthy and so delicious! I love all of those veggies, yum!

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  34. This is definitely a great breakfast idea!

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  35. Hi Sandra,

    I'm new to your blog. I love egg scrambles with veggies and this sounds like a delish way to enjoy all the bounty of spring! Perfect to serve at brunch, too!

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