A typical American breakfast scramble is usually heavy and loaded with cheese, chunks of bacon, ham, or sausage. Yummy, but not necessarily healthy, especially when you’re over 50. It’s time to rethink how we put together our omelets to keep our cholesterol in check.
Fortunately, all we have to do is make a few adjustments. Instead of sizzling your omelet in greasy butter or margarine, use a tiny bit of an omega 3 oil like grapeseed oil. it’s more heat resistant than olive oil and high in anti-oxidants. You can also saute your omelet using a small amount of natural vegetable or chicken broth.
The ingredients in the vegetable breakfast scramble recipe below can be replaced with any type of greens or vegetables you have available. The wonderful thing about veggies is that you can never have enough. Try to add as many rainbow colors to your omelet as you can. I like to call this type of omelet a “warm egg salad” but hold the mayo.
Enjoy this recipe!
Vegetable Breakfast Scramble
- 1 Tbsp grapeseed oil
- 1/2 cup onions chopped.
- 1 whole red bell pepper remove the seeds and chop.
- 1/2 cup zucchini cubed
- 1 box or bag mixed baby spinach chard, kale You can buy pre-washed spinach or use flash-frozen greens that have been thawed
- 1 Tbsp fresh parsley chopped fine or any other fresh herbs
- 1/4 cup sun-dried tomatoes chopped
- 1 tsp mixed dried herbs or fresh if available oregano, thyme, basil, dill
- 1 Tbsp milk or cream
- 4 eggs Omega 3 fortified is best
- salt and pepper to taste
- 1/4 cup crumbled feta cheese
- Heat a large skillet with olive oil
- Saute the onions, red bell pepper, and zucchini for a few minutes stirring them occasionally until the onion is translucent.
- Add the mixed greens, parsley, sun-dried tomatoes and garlic and blend in.
- Add the chicken or vegetable broth. Cover and steam for about 5 minutes until the greens have wilted.
- In the meantime, beat the eggs with salt and pepper to taste and mixed dried or fresh herbs.
- Add the egg mixture to the skillet and after it starts to set, blend with the vegetables.
- Add the feta cheese and cook until the eggs are completely set and the cheese has melted.
Eggs have been given a bad rap in the past, but scientists have turned around their thinking and given them the green light again. Eggs contain disease-fighting nutrients, prevent macular degeneration, and help to improve your memory. If your cholesterol is high, use only eggs whites. If not eat the entire egg because the yolk contains most of the nutrients.
There’s nothing wrong with throwing in a little cheese to enhance the flavor. Just be conscious of adding to the calorie count. I love sprinkling with a touch of Parmesan, feta, or goat cheese.
Spoiled on the Farm
My sister lives on a small ranch in Western Colorado and I spent 2 months there helping to care for my elderly parents before they passed away. Every morning, we’d gather eggs from the chicken coup to eat in the morning.
You can taste the difference when you eat fresh eggs and it made it hard to go back to buying store-bought. Two of my brothers also have chickens. One lives in Napa. His wife had him build a tutor-style hen house because she loves everything English.
My other brother lives in Providence, Rhode Island. Once, when he had to leave town for a job, the neighbors started complaining about his rooster waking them up in the morning. His twin brother was in charge of taking care of the chickens, while he was gone, but managed to lose the rooster. I was visiting them at the time. The rooster was finally captured in a schoolyard and both of us took him to live in a bird sanctuary in Newport, Rhode Island. I was happy because it gave me a chance to explore Newport for a few hours.
What vegetables do you put in your breakfast scramble? Please leave a comment below,