A quick, nutrient-dense meal that delivers complete protein, antioxidants, and minerals in a warm, satisfying format. Ideal for breakfast, brunch, or a light dinner, this dish supports muscle repair, metabolic balance, and immune health.
Preparation Time
- Prep time: 5 minutes
- Cooking time: 7–8 minutes
- Total time: 12–13 minutes
- Servings: 2
Ingredients
- 4 large eggs
- 1/2 tablespoon extra virgin olive oil or avocado oil
- 1 cup fresh spinach, chopped
- 1/2 cup mushrooms, sliced (e.g., cremini or white button)
- 1 tablespoon water or unsweetened almond milk (optional, for fluffier texture)
- Sea salt and freshly ground black pepper to taste
- Optional: pinch of garlic powder or chopped chives
Instructions
- Crack eggs into a bowl, add water or almond milk if using, and whisk until combined.
- Heat oil in a nonstick skillet over medium heat.
- Add mushrooms and sauté for 3–4 minutes, until lightly browned and tender.
- Add spinach and cook for 1–2 minutes until wilted.
- Reduce heat to low, pour in eggs, and gently scramble with a spatula until just set but still soft.
- Season with salt, pepper, and optional herbs. Serve immediately.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~180 kcal |
| Protein | ~14 g |
| Fat | ~13 g (mostly unsaturated) |
| Carbohydrates | ~3 g |
| Fiber | ~1.5 g |
| Vitamin A | ~35% DV |
| Vitamin D | ~20% DV |
| Folate | ~25% DV |
| Iron | ~10% DV |
| Magnesium | ~10% DV |
| Choline | ~250 mg (~45% DV) |
| Antioxidants | High (lutein, ergothioneine, glutathione) |
Health Benefits
1. Supports muscle growth and satiety
Eggs provide complete protein, making this dish ideal for post-exercise recovery or maintaining lean muscle mass.
Reference: Layman DK. (2009). Dietary protein and muscle health. Journal of Nutrition.
2. Enhances antioxidant defenses
Mushrooms are rich in ergothioneine and glutathione, antioxidants that help reduce oxidative stress and protect cellular health.
Study: Dubost NJ et al. (2007). Antioxidant capacity of mushrooms. Journal of Food Science.
3. Promotes eye, brain, and immune function
Spinach and eggs contain lutein, zeaxanthin, vitamin A, and choline, which support vision, cognitive health, and immune response.
Source: Johnson EJ. (2014). Role of lutein and zeaxanthin in visual and cognitive health. Nutrition Reviews.
Tips for Best Results
- Cook eggs on low heat to preserve protein structure and prevent rubbery texture.
- Use fresh spinach, not frozen, to avoid excess moisture.
- Add garlic or herbs to enhance depth of flavor.
- Don’t overcook mushrooms—they should remain tender and juicy.
- Serve with avocado or whole grain toast for a balanced meal.
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