This nutritious and delicious dish works for breakfast, lunch or dinner, to top up your daily dose of healthy green veggies. A great way to empty the bottom of your fridge!
Overview
- Serves: 2
- Prep time: 10 mins
- Cooking time: 10 mins
- Utensils: medium sized non-stick frying pan
- Storage: keeps in the fridge for 3-4 days
- Suitability: vegetarian, gluten free
Ingredients
4 eggs
¼ tsp turmeric
cracked black pepper
1 tablespoon olive oil
small bunch broccolini, chopped
small bunch asparagus (or use canned)
3-4 spring onions
1 cup baby spinach
¼ cup parsley, chopped
20g feta cheese, diced
Instructions
- Use fork to whisk eggs, turmeric and cracked pepper together, in a bowl or jug. Set aside.
- Heat olive oil in frying pan over medium-high heat. Add broccolini and asparagus, cook for 3 minutes. Stir in spring onions, baby spinach, parsley and feta cheese.
- Add egg mixture to pan and stir, mixing all the ingredients. Cook for 2-3 minutes.
- Slice into two portions; serve with extra chopped parsley and feta on top.
Tip: try other green vegetables and herbs, such as kale, courgette and fresh mint
Benefits
Eggs are a nutrient rich source of at least 11 different vitamins and minerals. A US study showed egg consumers have higher intakes of vitamins A, E, B12 and folate compared to non-egg consumers. Eggs are an important source of high quality protein, especially important for vegetarians.
Curcumin, a substance in turmeric, may help to reduce inflammation. Several studies suggest that it might ease symptoms of osteoarthritis and rheumatoid arthritis, like pain and inflammation. In one study, turmeric worked about as well as ibuprofen for reducing pain. Other compounds in turmeric have also been found to be anti-inflammatory, and it’s thought that these components may act synergistically with each other and/or curcumin to block inflammation. Curcumin is a key ingredient in our ActiFlex supplement.
Broccolini contains a compound called sulforaphane shown to have anti-cancer and anti-inflammatory properties. Research in the journal Arthritis & Rheumatism also suggests it could prevent or slow the progress of osteoarthritis. Researchers from the University of East Anglia (UEA) discovered that sulforaphane blocks the enzymes that cause joint destruction by stopping a key molecule known to cause inflammation.
