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The Prediabetes Nutritionist

Veggie Scrambled Eggs - featured

10-Minute Veggie Scrambled Eggs (Blood Sugar-Friendly)

Protein and fibre-rich breakfasts help you feel fuller for longer, slow digestion and support blood sugar control. So why not try this nourishing veggie scrambled eggs for breakfast?

Eggs are a budget-friendly source of quality protein. They are excellent sources of vitamin K and good sources of B vitamins, including biotin, thiamine and vitamin B12. Eggs are also good sources of vitamin D, selenium, potassium and choline, which is crucial for brain function. Depending on the diet chickens have been fed, eggs can be a source of omega-3 fatty acids.

Health professionals used to advise people with high cholesterol to avoid eggs because of their high cholesterol content. However, research has evolved, and scientists now know that saturated fat in the diet, not cholesterol, influences blood cholesterol the most. So, you don’t need to avoid eggs if you have high cholesterol but confirm with your doctor first if you’ve been avoiding eggs.

We know that fibre and protein slow digestion and support blood sugar control. That’s one reason nutritionists/dietitians suggest adding them to all meals. This veggie omelette is fibre and protein-rich and extremely easy to make. Enjoy it for breakfast, lunch, dinner, or even a tasty snack.

Before I share the recipe, let’s explore the

Nutritional Highlights of Veggie Scrambled Eggs

Magnesium lowers fasting blood glucose, improves insulin sensitivity and lowers inflammation. This meal provides 77 mg or 28% of the RNI (recommended nutrient intake) of magnesium per serving for women.

Iron plays a central role in transporting oxygen around the body. It also plays vital roles in energy, DNA production, and other chemical processes in the body. Females of childbearing age are most at risk of iron deficiency due to menstruation and unhealthy diets. This meal provides 5mg or 35% of the RNI of iron for females per serving.

Folate is crucial for maintaining the health of the nervous system in developing babies. Women with prediabetes or type 2 diabetes may need higher intakes of folate before and up to week 12 of pregnancy. For non-pregnant females, this meal provides 108 mcg or 57% of the RNI of folate.

Potassium works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  This meal provides 909 mg or 26% of the daily RNI of potassium per serving.

Selenium is an antioxidant that works with vitamin E to prevent damage from free radicals. Low selenium levels raise the risk of inflammation and associated diseases, including cancer and cardiovascular disease. This meal provides 43mcg or 71% of the RNI of selenium for females per serving.

Servings: 1 | Prep time: 5 mins | Cook time: 10 minutes

Veggie Scrambled Eggs

Ingredients

  • 3 medium eggs
  • 1 tablespoon semi-skimmed (2% fat) milk or non-dairy alternative
  • 125g cauliflower rice
  • 30g (1 cup) raw spinach, chopped
  • 3 small spring onions or scallions, chopped
  • 1 medium green capsicum (bell pepper), diced
  • 1 medium garlic clove, finely chopped
  • 1 teaspoon olive oil
  • Pinch of salt, to taste
  • Pinch of black pepper, to taste
  • Chilli flakes (optional)

Directions

  1. Heat the olive oil in a large saucepan over medium heat. Add the cauliflower rice, spring onions, green pepper and garlic. Fry, frequently stirring, for three minutes or until the veggies begin to soften.  
  2. Whisk the eggs with milk, salt and black pepper. Add the spinach and eggs to the veggies, wait for the edges to start to set, and then use a spatula to move the egg and veggie mixture from one end of the pan to the other. Continue until the eggs are cooked to your liking (wet or slightly dry), then take the pan off the heat.
  3. Transfer the veggie scrambled eggs to a plate and garnish with chilli flakes if you wish. Enjoy!
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Veggie Scrambed Eggs

Veggie Scrambled Eggs (Blood Sugar-Friendly)

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  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5
  • Cook Time: 10
  • Total Time: 15 minutes
  • Yield: Serves 1

Description

Protein and fibre-rich breakfasts help you feel fuller for longer, slow digestion and support blood sugar control. So why not try this nourishing, protein and fibre-rich scrambled eggs for breakfast?

 


Ingredients

·       3 medium eggs

·       1 tablespoon semi-skimmed (2% fat) milk or non-dairy alternative

·       125g cauliflower rice

·       30g (1 cup) raw spinach, chopped

·       3 small spring onions or scallions, chopped

·       1 medium green capsicum (bell pepper), diced

·       1 medium garlic clove, finely chopped

·       1 teaspoon olive oil

·       Pinch of salt, to taste

·       Pinch of black pepper, to taste

·       Chilli flakes (optional)


Instructions

1.       Heat the olive oil in a large saucepan over medium heat. Add the cauliflower rice, spring onions, green pepper and garlic. Fry, frequently stirring, for three minutes or until the veggies begin to soften.

2.      Whisk the eggs with milk, salt and black pepper. Add the spinach and eggs to the veggies, wait for the edges to start to set, and then use a spatula to move the egg and veggie mixture from one end of the pan to the other. Continue until the eggs are cooked to your liking (wet or slightly dry), then take the pan off the heat.

3.      Transfer the veggie scrambled eggs to a plate and garnish with chilli flakes if you wish. Enjoy!


Notes

Swap eggs for scrambled tofu and semi-skimmed milk for a non-dairy alternative to make it protein-rich and saturated fat-free.


Nutrition

  • Serving Size: Per serving
  • Calories: 322
  • Sugar: 8g
  • Sodium: 344mg
  • Fat: 19g
  • Saturated Fat: 5g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 13g
  • Fiber: 5.4
  • Protein: 27g
  • Cholesterol: 541mg

DISCLAIMER: Not a substitute for medical advice – All content is for informational purposes only and is not intended to provide medical or nutrition advice or to take the place of medical/nutrition advice or treatment from your doctor or health professional. Since each person’s health conditions are very specific, viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All content, including text, graphics, images, and information in this post/video, is for general information only and does not replace a consultation with your doctor/health professional.

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