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:
  • 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
  • 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
  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:, 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,

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