This simple, high-protein egg-free breakfast scramble is a great way to start your day! It will boost your energy, give you a solid serving of protein, plus fiber rich veggies and energy-boosting carbs.
I’m always looking for ways to work garlic into the conversation my body is having because it’s rich in sulfur compounds that help regulate blood pressure (1), it can help improve our iron metabolism, and it may help regulate fat cell production (2).
You can throw any other veggies in your scramble you have on hand (a great way to use up leftovers). I often make this with radicchio, a slightly bitter green from the chicory family. This powerhouse is rich in things like antioxidants and chicoric acid, known for its ability to improve insulin sensitivity and stabilize blood sugar (3).
Declining estrogen levels in the menopause years can lead to greater insulin resistance (4), so prioritizing foods that support better blood sugar balance can be very helpful.
If you’re having the turkey version, enjoy this with an addition of a side of buckwheat bread or sprouted grain bread on the side, toasted, or top with the addition on roasted sweet potatoes. For the tempeh version, cut the carb side in half, since your vegetarian protein source is already a great source of carbohydrates as well.
Putting these powerhouse ingredients together in this quick and easy meal is the perfect way to start your day! Enjoy!
Simple Breakfast Scramble
Yield: 4 servings
You will need: measuring cups and spoons, large skillet, spatula, knife, cutting board
Key: T=Tablespoon; tsp=teaspoon
Ingredients:
- 1 tsp olive oil
- 2 tsp minced garlic
- 1-1.25 lbs lean ground beef, turkey or 16 oz crumbled tempeh*
- 1 head radicchio, roughly chopped
- 2 cups spinach
- *1/2 tsp chili powder and 1/4 tsp black pepper to season your tempeh (or your meat) if desired
Directions:
- Add oil and garlic to a medium sized skillet, and heat over medium until garlic just starts to brown.
- Add meat or crumbled tempeh, chunking it up to even sized pieces. Continue to cook, adding any desired spices.
- Before the protein is fully done, add the radicchio and cook with meat until softened and meat is fully cooked, stirring occasionally.
- Once your radicchio is nearly cooked, add the spinach and cook briefly until wilted.
- Serve with a side of roasted sweet potato, buckwheat toast or oatmeal for a satisfying breakfast!
Nutrition Facts
Additional Notes: These macros are calculated for the recipe including turkey. The macros for the tempeh version are:
Protein = 25 grams
Carbohydrates= 17 grams
Fat = 7 grams
Calories = 249
Did you try this scramble? Leave me a comment and let me know – I love hearing from you!.
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- Ried, Karin. “Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis.” Experimental and therapeutic medicine vol. 19,2 (2020): 1472-1478. doi:10.3892/etm.2019.8374. Web. https://pmc.ncbi.nlm.nih.gov/articles/PMC6966103/
- Bonaventura, Joseph et al. “Allylation of intraerythrocytic hemoglobin by raw garlic extracts.” Journal of medicinal food vol. 13,4 (2010): 943-9. doi:10.1089/jmf.2009.0258. Web. https://pmc.ncbi.nlm.nih.gov/articles/PMC3132946/
- Di Zhu et al. “Cichoric Acid Reverses Insulin Resistance and Suppresses Inflammatory Responses in the Glucosamine-Induced HepG2 Cells” Journal of Agricultural and Food ChemistryVol 63/Issue 51Article. Web. https://pubs.acs.org/doi/abs/10.1021/acs.jafc.5b04533#
- Yan, Hui et al. “Estrogen Improves Insulin Sensitivity and Suppresses Gluconeogenesis via the Transcription Factor Foxo1.” Diabetes vol. 68,2 (2019): 291-304. doi:10.2337/db18-0638. Web. https://pmc.ncbi.nlm.nih.gov/articles/PMC6341301/
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