This simple high protein Eggless Breakfast scramble What a great way to start the day! It will boost your energy and provide you with solid protein, along with fiber-rich vegetables and energy-boosting carbohydrates.
I'm always looking for ways to incorporate garlic into my body because it's rich in sulfur compounds that help regulate blood pressure (1), it can help improve our iron metabolism and may help regulate fat cell production (2).
You can add any other vegetables to the stir-fry you have on hand (a great way to use up leftovers). I often do this endivea slightly bitter green from the chicory family. This powerful source is rich in antioxidants and chicoric acidknown for its ability to improve insulin sensitivity and stabilize blood sugar (3).
Decreased estrogen levels during menopause may lead to greater insulin resistance (4), so prioritizing foods that support better blood sugar balance can be very helpful.
If you are eating the turkey version, add a side when serving buckwheat bread Or serve sprouted grain bread on the side, toast it, or top with roasted sweet potatoes. For the tempeh version, cut the carbs in half, since your vegetarian protein source is already a great source of carbs as well.
Packing these powerful ingredients into this quick and easy meal is the perfect way to start your day! enjoy!
Simple breakfast scramble
yield: 4 number of copies
you will need: Measuring cups and spoons, large skillet, spatula, knife, cutting board
key: T = tablespoon; teaspoon = teaspoon
raw material:
- 1 teaspoon olive oil
- 2 teaspoons minced garlic
- 1-1.25 pounds lean ground beef, turkey, or 16 ounces ground tempeh*
- 1 head endive, roughly chopped
- 2 cups spinach
- *If desired, add 1/2 teaspoon chili powder and 1/4 teaspoon black pepper to season the tempeh (or meat)
route:
- Add the oil and garlic to a medium skillet and cook over medium heat until the garlic begins to brown.
- Add the meat or ground tempeh and cut it into even-sized pieces. Continue to cook and add any desired spices.
- Before the proteins are fully cooked, add the radicchio and cook with the meat until tender and the meat is cooked through, stirring occasionally.
- Once your radicchio is almost done, add the spinach and cook briefly until wilted.
- Served with roasted sweet potatoes, Buckwheat toast Or oatmeal is just a satisfying breakfast!
Nutritional information
Additional notes: These macros are calculated for recipes that include turkey. Macros for the tempeh version are: Protein = 25 grams Carbohydrates = 17 grams Fat = 7 grams Calories = 249
Have you tried this kind of brawl? Leave me a comment and let me know—I love hearing from you!
For time-saving healthy eating with delicious recipes like this one, check out Body Fuel System!
body fuel system It's easy to stay on track with my simple, proven type of diet. It also provides you with healthy, fat-burning recipes and foods to look and feel your best every day!
Recipes like….
This is my signature eating system that includes 6 weeks of meal plans and recipe guides tailored just for you! Not only will you learn the strategies that set me up for long-term success, but you’ll also enjoy time-saving benefits curated just for you!
Learn more here and find out why people love this program so much!
- Reed, Karin. “Garlic reduces blood pressure, improves arterial stiffness and gut microbiota in patients with hypertension: a review and meta-analysis.” Experimental and Therapeutic Medicine Volume 19,2 (2020): 1472-1478. doi:10.3892/etm.2019.8374. network. https://pmc.ncbi.nlm.nih.gov/articles/PMC6966103/
- Bonaventura, Joseph et al. “Allylation of Intraerythrocyte Hemoglobin by Raw Garlic Extract.” Medicinal Food Journal Volume 13,4 (2010): 943-9. doi:10.1089/jmf.2009.0258. network. https://pmc.ncbi.nlm.nih.gov/articles/PMC3132946/
- Judy et al. “Chichoric acid reverses glucosamine-induced insulin resistance in HepG2 cells and inhibits inflammatory response” JJournal of Agricultural and Food ChemistryArticle Volume 63/Issue 51. network. https://pubs.acs.org/doi/abs/10.1021/acs.jafc.5b04533#
- Yan Hui et al. “Estrogen increases insulin sensitivity and inhibits gluconeogenesis through the transcription factor Foxo1.” diabetes roll. 68,2(2019):291-304. doi:10.2337/db18-0638. network. https://pmc.ncbi.nlm.nih.gov/articles/PMC6341301/
post Easy High-Protein Breakfast Stir-Fry (Eggless) first appeared in betty rocker.
