Recipes: Egg- Quinoa Scramble , Fried Egg and Spinach/ Eggs and their Bioactive Compounds

 

Eggs, are they good for you or bad for you? Based on reading scholastic publications (shared in this entry), not to mention following my own bloodwork charts (by Dr. Moi!), I land firmly in the camp of: eggs are a beautiful and surprisingly wonderous food.

The fried egg, one of my favorite quick protein fixes

 I incorporate eggs into my Training Table menu. This would be assuming one does not have allergenic responses to eggs, which of course would be grounds for skipping today’s blog entry.

Eggs have been and perhaps continue to remain a controversial topic, so checking in with your doctor on how eggs might affect your particular set of health conditions is wise, and of course, if you opt for a diet that excludes eggs, the recipes may not interest you, nonetheless, the information is fascinating.

Research points to eggs containing bioactive compounds that correlate to disease prevention and suggests that there is little, if eaten at a moderate amount, correspondence to eggs impacting our cholesterol concentrations. In an abstract; Nutrients. 2019 Mar; 11(3): 684.Published online 2019 Mar 22. doi: 10.3390/nu11030684 the authors take an in depth look at the micro and macro nutrients of the egg. The review gives a fascinating overview of emerging date related to egg bioactive compounds.

Their findings include that the egg:

·       Is highly digestible

·       Eggs are high in protein, contain no fiber and have a low carb count

·       Proteins are distributed in yolk and white (so no, don’t throw out the yolks)

·        Antimicrobial properties and effect are found in the egg whites and evidence suggests that the spectrum of antimicrobial activities contributes to intestine health.

·       Yolk is a vitamin-rich source that contains almost all vitamins with the exception of Vitamin C.

·        One of the lower-cost, seriously rich source for proteins, vitamin A, iron, vitamin B12, riboflavin, choline, zinc and calcium

·       Choline found in the yolk, has a crucial role in brain development, neurotransmission and bone density. Because of its wide spectrum of roles in human metabolism, choline is emerging as an  important, identified nutrient in fighting and preventing diseases such as liver disease and likely neurological problems

·        Source of potential nutraceuticals. (made into supplements)

·       Satiety: the egg satisfies the appetite, and helps one feel full, ergo not craving more food (such as simple carbs or too many carbs tend to do)

Thus, using the versatile egg in various delicious culinary ways is a fantastic way to enhance health and wellbeing and at the same time have a delicious food experience.

The Training Table mentality is all about making each meal count; it takes the same time to do plain scrambled eggs as it does to prepare this far healthier recipe; result is a Bed and Breakfast-host-worthy meal to present at your dining table.

 For the following recipe(s) along with your protein-powered, nutrient rich egg, you will strengthen your body with:

·       quinoa which contains a rich amount of essential fatty acids, vitamins, complex carbohydrate, and minerals, phosphate. 

·       spinach which has Vitamin K, Vitamin A, B2, B12, and chlorophyll, folate, along with other beneficial nutrients that your body will happily use.

Note: eggs are included in my capsule-cupboard (essential food item) to keep in my fridge. Quinoa also is a capsule cupboard item (I try never to run out of capsule items). Spinach is a capsule produce I always keep in the fridge.

 

A quick quinoa spinach egg scramble

Recipe- Quinoa Spinach Egg Scramble: The following recipe is a great short order way to prepare nutrient dense eggs with vegetables and quinoa. I use cooked quinoa for a lot of meal preps.

VARIATION: BREAKFAST TACO

 I cook a cup of quinoa and keep it in my fridge ready to use for many creative and fast-fix meals. Quinoa is a great easily digested complex carb and a good protein source and essential fatty oil.

INGREDIENTS:

HACK:Keep a bowl of cooked, ready to use quinoa in your fridge

·        olive oil

·       fresh spinach

·     2 eggs (preferably free-range antibiotic free)

·       Cooked quinoa (takes 10 minutes to cook and 10 minutes to steam in pot). Follow package directions. I don’t recommend the instant quinoa -opt instead for the 10-15 minute from scratch that is very common on store shelves these days)

·       parmesan (I prefer shredded but grated will work)

·       optional: cherry tomatoes

1. Heat your frying pan and add enough olive oil to coat the bottom of the pan generously.

2. Crack open your eggs and scramble to desired degree (I like mine dry)

3. Add a table spoon of parmesan and sprinkle on your scrambled/ cooked eggs

4. Next, throw on spinach and scramble into the eggs. It will begin to wilt after a few minutes from the heat of the eggs and the pan. Salt and pepper to taste.

5. Finally, add ¼ cup of (already-cooked) quinoa to the spinach and eggs. Fold together in your pan a few minutes until all is warmed.

Place on plate, sprinkle with a little more parmesan and voila! enjoy

 Recipe (variation) Fried Eggs and Spinach (one of my favorite quick snacks or breakfast- quinoa and tomatoes are optional)  

Use the same ingredients as your Spinach Quinoa Scramble + cherry tomatoes: olive oil, eggs, spinach, parmesan, cooked quinoa and additionally,  cherry tomatoes

·       Coat your pan generously with olive oil, fry your eggs to your preference. (I like mine over-medium, where yolks are just beginning to gel). (about 5-6 minutes)

 

wilt spinach in your pan and warm the tomatoes

·  Throw on generous hand-full of spinach into your pan when your eggs are within two minute of completion. Allow the spinach to wilt in your pan as you fold spinach into your scrambled eggs and allow spinach to be in contact with the pan. to get the desired wilt texture.

·       Create a bed with your greens and place the fried eggs on top of your spinach bed. If you are opting for some additional, healthy, complex carbs, heat up desired amount of pre-cooked quinoa in microwave for about 40 seconds and serve on your plate as a side. I like to add a little sprinkle of parmesan for flavor and often instead of salt and pepper.

·       For extra color and a little tang: slice a few cherry tomatoes and a pinch of salt to throw into your pan along with your spinach.

 Voila! So easy and so good. One of my favorite quick breakfasts!

 Note: eggs are included in my capsule-cupboard (essential food item) to keep in my fridge. Quinoa also is a capsule cupboard item). Spinach is a capsule produce I always keep in the fridge. I try never to run out of capsule items.