Egg‑citing ways to boost nutrients in your breakfast scramble
Did you know your morning scrambled eggs can be a real vitamin powerhouse? Forget about boring breakfasts! A dietitian reveals the secret to preparing scrambled eggs that satisfy you and provide you with plenty of energy and essential nutrients.
An egg, despite its simplicity, is truly a treasure trove of vitamins and minerals. Rich in vitamins A, E, D, K, B-group vitamins, and valuable minerals such as phosphorus, potassium, calcium, zinc, iron, magnesium, iodine, and selenium, it is an ideal food product. Although opinions on the number of eggs we can consume in a week vary, one thing is certain—it’s worth including them in your diet. Dietitian Dr. Bartek Kulczyński suggests how to prepare scrambled eggs that not only satisfy but also provide valuable nutrients.
The healthiest scrambled eggs – what ingredients to add?
Dietitians consistently emphasize that scrambled eggs can be a dish full of healthy fats, vitamins, and antioxidants if we enrich them with the right additions. Recommended ingredients include:
- Vegetables – Onions, tomatoes, peppers, spinach, or zucchini provide vitamins and minerals, boosting the body's immunity.
- Spices – Turmeric, cumin, coriander, or chili not only add flavor but also have anti-inflammatory properties.
- Healthy fats – Scrambled eggs fried in coconut oil, clarified butter, or olive oil will have more beneficial fatty acids.
Scrambled eggs - recipe for a healthy breakfast
Ingredients:
- 2 eggs
- Half a small onion
- Half a small tomato
- Half a clove of garlic
- 0.4 inches of fresh ginger
- Half a chili pepper
- ¼ teaspoon of turmeric
- ¼ teaspoon of ground cumin
- ¼ teaspoon of ground coriander
- A pinch of garam masala
- Salt and pepper to taste
- 1 teaspoon of butter, clarified butter, or coconut oil
- Fresh cilantro
Preparation:
- Heat the fat in a pan.
- Add diced onion and sauté until translucent.
- Add grated garlic, ginger, and chopped chili pepper, and fry for half a minute.
- Add diced tomato, turmeric, cumin, coriander, and garam masala, and cook until the tomato softens.
- Add eggs and cook on low heat, stirring until they reach the desired consistency.
- Season with salt and pepper, and sprinkle with cilantro.
Scrambled eggs prepared according to this recipe are not only delicious but also, above all, a healthy breakfast that will provide you with energy and valuable nutrients.
