🍳 The Perfect “Doctor-Approved” Morning Scramble

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🍳 The Perfect “Doctor-Approved” Morning Scramble

This recipe focuses on maintaining the integrity of the nutrients (like choline and lutein) by not overcooking the eggs while adding healthy fats and antioxidants.

Prep time: 5 mins | Cook time: 5 mins | Yield: 1 serving

Ingredients

  • The Base:

    • 2 to 3 large organic, pasture-raised eggs (higher in Vitamin D and Omega-3s)

    • 1 tbsp grass-fed butter or avocado oil

  • The “Booster” Add-ins:

    • 1/4 cup fresh spinach (for extra Vitamin K and Folate)

    • 1 tbsp nutritional yeast (optional, for a B-vitamin and cheesy flavor boost)

    • A pinch of sea salt and cracked black pepper

    • 1/4 avocado (served on the side for healthy monounsaturated fats)

Instructions

  1. Whisk with Intention: Crack the eggs into a bowl. Whisk vigorously for about 30 seconds. This incorporates air, making them fluffier without needing to add milk or cream.

  2. Low and Slow: Heat your skillet over medium-low heat. Add the butter. Once melted and bubbling slightly, pour in the eggs.

  3. The Gentle Fold: Let the eggs sit for 20 seconds until the edges set. Use a silicone spatula to gently push the cooked eggs toward the center, letting the raw eggs flow to the edges.

  4. Add Greens: When the eggs are halfway cooked (still looking wet), fold in the spinach and nutritional yeast. The residual heat will wilt the spinach perfectly without destroying its nutrients.

  5. Finish Early: Remove the pan from the heat while the eggs still look slightly underdone. They will continue to cook on the plate (carry-over cooking), ensuring they stay “jammy” and nutrient-dense rather than rubbery.

  6. Serve: Top with sliced avocado and a dash of black pepper.

How to Maximize the Benefits

  • Don’t Fear the Yolk: About 90% of an egg’s calcium, iron, and nearly all its fat-soluble vitamins (A, D, E, and K) are in the yolk. Eating only the whites means missing the brain-boosting choline.

  • Pair with Vitamin C: To help your body absorb the non-heme iron found in the egg and spinach, pair your breakfast with a few berries or a squeeze of lemon juice in your water.

  • Avoid High Heat: Cooking eggs at extremely high temperatures can oxidize the cholesterol in the yolk. Stick to medium or low heat for poaching, soft-boiling, or gentle scrambling.

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