Nutrition
Scrambled eggs
Ingredients
– 2 large onions (chopped)
– 4 eggs
-3 tomatoes
– 1 green pepper
– 2 carrots
– Salt to taste
Method
– Wash all vegetables (Onion, tomatoes, green pepper, carrots) and cut into cubes
– Crack all eggs into a bowl
– Lightly whisk the eggs and add a pinch of salt together until all the ingredients are mixed
-Add vegetables and whisk
– Heat oil on fire and pour the egg mixture and let it sit, without stirring, for 20 seconds.
– Stir with a spatula, lifting and folding it over from the bottom of the pan. Let it sit for another 10 seconds then stir and fold again.
– Turn off the heat and leave for a few seconds to finish frying
-Give a final stir and serve the scramble egg
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– 2 cups of fresh spinach
-1 cup of almond milk
-1 cup of coconut water
-2 slice of banana or pineapple
– 1/2 cup of greek yogurt
Ice (optional, if not using frozen fruit)
Preparation
- Blend almond milk and spinach
- Continue to blend until no large pieces remain.(This ensures a smooth, non-gritty texture
– Add frozen fruit, yogurt to the mixture
- Blend on high speed until completely smooth.
- Add ice cubes and serve.
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-Offers a low-calorie, low-fat source of nutrients
Two-thirds of a cup (100 grams) of raw spinach has 23 calories, 3.6 grams of carbohydrates, three grams of protein and zero cholesterol or fat.
– Protects one against diseases
Spinach has a variety of antioxidants, including carotenoids like beta-carotene and lutein.
These natural chemicals protect humans and plants from bacteria, fungi, parasites and viruses.
These molecules can build up in the body, causing cell damage that leads to chronic conditions like cancer, autoimmune diseases and Alzheimer’s disease.
– Lowers blood pressure
The high potassium levels in spinach relaxes blood vessels and lowers blood pressure. Spinach is high in magnesium and folate, a B vitamin. These nutrients help you make nitric oxide, a molecule that lowers blood pressure. Spinach also has nitrates, chemicals that expand blood vessels.
According to research, participants who drank a spinach beverage had lower blood pressure for up to five hours after finishing the drink.
– Boosts brain health
Studies show thateating a half-cup serving of cooked spinach or other leafy greens every day slows age-related memory changes. The high levels of antioxidants and folate, lowers one’s risk of Alzheimer’s disease. They stop proteins from building up in your brain and lessen inflammation.
5. Improves gut health
Two-thirds of a cup of raw spinach has close to two grams of fibre. Fibre also makes one full and prevents constipation.
6. Supports healthy blood
Spinach is rich in non-heme (plant-based) iron, making it an excellent meal for vegetarians. Eating an iron-rich diet that includes spinach can help prevent iron-deficiency anemia and symptoms like fatigue.
Combining foods high in vitamin C with foods high in iron, like spinach, can maximize non-heme iron absorption. “Vitamin C (ascorbic acid) binds with iron, making it easier for your body to absorb both nutrients.
– Protects eyesight
Lutein and another antioxidant called zeaxanthin in spinach are related to vitamin A and beta-carotene found in carrots. These antioxidants help protect your eyes against sun damage. They may also lower your risk of eye disorders, such as age-related cataracts.
One small study found that eating a half-cup of frozen spinach every day for two months increases lutein levels and eye pigment. High pigment levels may lower your risk of macular degeneration.
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