VEGGIE SCRAMBLE

Great as a side to pair with any protein. Green and cheesy:)

 INGREDIENTS:
  • 2-3 bunches chopped kale
  • 1 cup shaved brussel sprouts
  • 1/2 cup mushrooms
  • 1/2 cup zuchinni
  • 2 cups brocolli
  • 1/4 cup chopped leeks
  • 3 cloves minced garlic
  • 1 tbsp coconut oil
  • juice from one lemon
  • 1 tbsp apple cider vinegar
  • salt to taste
  • pepper to taste
  • 1/2 tsp cayenne pepper
  • 1 tsp chipotle seasoning
  • 3/4 cup low fat shredded mozzerella
  • 8-10 oz egg whites (carton is easy)

 DIRECTIONS:

In a large skillet add chopped veggies, leeks, garlic, salt and pepper along with coconut oil on medium heat.

Be sure to stir quite a bit as to not burn the leeks and garlic.  about 7 min.

Add lemon juice, cider vinegar, seasoning and cayenne

Sautee for another 10 min. or until desired softness.

Spread veggie mix evenly in pan and pour egg whites

Let the egg whites sit and cook.

Top with cheese  & salt and pepper

Turn heat to med-high nd let sit and cook another  4-5 min till cheese is fully melted and egg is cooked through.



Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats.Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K.

Vitamin K:

  • Regulates blood clotting
  • Helps protect bones from osteoporosis
  • May help prevent and possibly even reduce atherosclerosis by reducing calcium in arterial plaques
  • May be a key regulator of inflammation, and may help protect us from inflammatory diseases including arthitis
  • May help prevent diabetes

Vitamin K is a fat-soluble vitamin, so make sure to put dressing on your salad, or cook your greens with oil.

Almost Carb-Free

Greens have very little carbohydrate in them, and the carbs that are there are packed in layers of fiber, which make them very slow to digest. That is why, in general, greens have very little impact on blood glucose. In some systems greens are even treated as a “freebie” carb-wise (meaning the carbohydrate doesn’t have to be counted at all).