A super twist on a cooked Sunday brunch
You don’t have to ‘eat like a rabbit’ to eat healthy foods, and it’s not that hard to pack some extra nutrients into your meals.
This month’s recipe is a twist on a cooked breakfast or brunch … great for a lazy weekend morning.
Instead of bacon and eggs, try scrambled eggs with a range of cooked vegetables, and add a few herbs, spices, nuts and seeds to give your body what it needs.
The recipe includes protein to keep you full for longer (eggs, mushrooms, nuts and seeds), anti-inflammatory and anti-oxidants like tumeric, oregano, and green tea), and vegetables for plenty of fibre and vitamins.
The good stuff in this recipe includes:
- eggs (for protein and to help me feel full until lunch time),
- tomatoes (reduce inflammation and premature aging, powerful anti-oxidants, and a wealth of vitamins and minerals including Vitamins A, C, K, and B6, folate, thiamine, potassium, manganese, magnesium, and plenty of dietary fibre)
- capsicum (packed with Vitamins A and C, and also a good source of Vitamin E, which plays a role in keeping hair and skin young, Vitamin B6, which is great for the nervous system and helps renew cells, beta-carotene, and capsaicin, which has been found to reduce bad cholesterol, controls diabetes, relieves pain and eases inflammation)
- mushrooms (high in iron and antioxidants, high in the mineral selenium which prevents inflammation, Vitamin D and folate which play an important role in DNA repair, and high in dietary fibres such as beta-glucans and chitin which increase satiety and reduce appetite
- Tumeric, which contains curcuminoids like curcumin which is a powerful anti-inflammatory and anti-oxidant, combined the black pepper, which increases absorption of the curcumin
And so much more. I haven’t even touched on the eggs, green tea, salad greens, nuts and seeds, olive oil, and balsamic vinegar, all of which offer even more health benefits.
This serves two people, so multiply it if you’re cooking for more.
- 4 eggs
- A splash of milk
- 1 Tbspn freshly grated parmesan
- 1 tspn tumeric
- 2 tspn dried oregano
- freshly ground black pepper
- freshly ground pink salt
- 2 tomatoes
- 1 red capsicum
- 4 button mushrooms
- 2 slices of wholemeal bread with grains (I use gluten free because I have coeliac disease, but you can use any bread, preferably with whole seeds)
- Two handfuls of mixed salad greens
- 1 tspn chia seeds
- 1 tspn pepitas
- 1 tspn sunflower seeds
- Olive oil
- Balsamic vinegar
- Prepare the green tea early enough to chill
- Cut the capsicum into 3-4 pieces, toss in a splash each of olive oil, balsamic vinegar, and place skin side up under a medium hot grill. Once the skin starts to go black, wrap them in plastic wrap to cool a bit. Once cooled you can peel the skin off.
- Slice the tomatoes, toss in a little olive oil, balsamic vinegar, oregano, black pepper, and salt, then put into a medium hot non-stick frying pan and cook to your preferred amount
- Toss the mushrooms in a splash of olive oil, balsamic vinegar, a sprinkle of oregano, and a little black pepper and salt, then put in medium non-stick frying pan and cook for a few minutes
- Put the toast in the toaster before you scramble the eggs
- Put the eggs, a splash on milk, freshly grated parmesam, tumeric, a little oregano, salt & pepper in a bowl and whisk
- Spray a non-stick pan with olive oil, then add the eggs, and stir until scrambled
- Place the mixed greens, chia, pepita and sunflower seeds, a splash of olive oil and balsamic vinegar, and some cracked pepper and salt. Toss / mix together with your hands to cover all the leaves
- Serve on a plate with toast and iced green tea on the side
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