I have a confession. For being a dietitian, I’m really bad at breakfasts. As much as I love cooking, it’s not something I want to do right after I wake up. In fact, most days all I want is a cup of coffee (do as I say, not as I do!). But on the weekends I’m more willing to dirty up the kitchen to prepare a nutritious breakfast for David and me.
Even though I’m a huge proponent of a plant-based diet, there are times in our lives in which we could use a little extra protein (during pregnancy and lactation, for example). For this reason, I say eggs are okay on occasion. In terms of animal protein, eggs are the least contaminated source, and you can buy them from hens that have been fed flax seeds, which makes their eggs rich in omega-3 fatty acids. One large egg contains about 6 grams of protein and 200 mg cholesterol. To limit your cholesterol intake, only eat one egg yolk per serving.
The key to a nutritious breakfast scramble is to make it as colorful as possible. You really can’t go wrong if you want to add whatever vegetables you have in your refrigerator. All of these ingredients are optional (except the egg, if you still want it to be called a scramble!). I garnished this scramble with raw pumpkin seeds and goat cheese, which adds a lovely creaminess. I typically don’t use cheese in recipes, but small amounts on rare occasions is fine.
- 1 egg plus one egg white
- 2 T. nondairy milk
- 1/2 cup butternut squash, diced
- 4-5 Brussels sprouts, halved
- 1/4 cup red cabbage, shredded
- 3-4 mushrooms, sliced
- 1 t. olive oil
- Salt and pepper to taste
- 1 T. goat cheese crumbles
- 1 T. raw pumpkin seeds
- Heat olive oil over medium heat in a medium-sized skillet.
- Add the squash and Brussels sprouts and cook until staring to turn golden brown (about 5 minutes). Add the cabbage and cook for another 2-4 minutes. Add the mushrooms and cook another 2 minutes.
- Crack the eggs into a bowl, add the nondairy milk and a pinch of sea salt, and beat for a few seconds with a fork. Pour over the vegetables in the skillet and stir until cooked completely. Add salt and pepper to taste.
- Serve topped with pumpkin seeds and goat cheese.