Scrambled Eggs Recipe is easy to make and is a rich and varied nutrient and contains a variety of vitamins, minerals, and macronutrients. They make for a healthy breakfast, as long as you cook them with heart-healthy oils, such as olive oil, and can be a great vehicle to get more veggies.
An egg white and yolk are rich in nutrients, including protein, vitamins, and minerals. And yolk also contains:
Eggs are also an important and versatile ingredient for cooking, as their special chemical makeup is literally the glue of many important culinary reactions.
Since the domination of chicken, people have been enjoying and nourishing themselves with eggs. As a symbol of prolonged fertility and rebirth, the egg has taken its place in religious as well as culinary history.
In Christianity, the symbol of a decorated egg is synonymous with Easter. There are lots of different types of eggs available, the most commonly raised are chicken eggs while the more gourmet options include duck, goose, and quail eggs.
How to make scrambled eggs recipe
Relax and yet fabulous, start your morning meal with this divine recipe. Once you try this healthy recipe, you will not eat scrambled eggs recipe any other way.
Eggs are delicious and extremely versatile. They can be cooked in many different ways and are easy to combine with other healthy foods such as vegetables.
Cooking them destroys any dangerous bacteria, making them safe to eat.
Here is a breakdown of the most popular cooking scrambled eggs recipe.
Scrambled Eggs Recipe
- Immersion blender or whisk
- skillet or nonstick pan
- 4 large Eggs
- ¼ cup Milk Non-fat
- 2 tsp Olive oil or Coconut oil
- 2 grinds Black pepper
- ¼ tsp Salt
- Crack 4 large eggs into a bowl and into that add 1/4 cup non-fat milk, 1/4 tsp salt, 2 grinds Black pepper.
- Now mix it together. Using an immersion blender or whisk, until the eggs are completely homogenous and light yellow, for about 30 seconds.
- Now to cook it, turn on your stove and put a skillet or nonstick pan on it.
- The heat of your stove should be in medium and slow. When the pan is hot, add 2 teaspoon olive oil or coconut oil.
- Once oil has melted in your skillet or nonstick pan add your that mixed eggs.
- Now wait until cooked then have it.
Yield:Calories: 208kcal (per serving 2 eggs)
NUTRITION ANALYSIS:Carbohydrates: 4g Protein: 15g Fat: 14g Saturated Fat: 4g Polyunsaturated Fat: 2g Monounsaturated Fat: 7g Fiber: 0g Sugar: 1g Cholesterol: 424mg Potassium: 231mg
TIP:Cooking in medium-low heat is a staple. I like to serve them when they are still running, but if you want to set them completely then keep them on the stove for 15 seconds.
High heat cooking
Cooking in excess heat can cause damage to other nutrients. Although some nutrients are digested more by cooking eggs, it can harm others.
Studies have investigated this phenomenon in eggs:
- One study found that cooking eggs reduced their vitamin A content by about 17–20%. 1
- Cooking in eggs can also significantly reduce the number of antioxidants. 2 3
- One study found that the common Recipe, which includes microwaving, boiling, and frying eggs, reduced the number of some antioxidants by 6–18%. 4
- Overall, shorter cooking times (even at higher temperatures) have been shown to retain more nutrients.
- Research has shown that when eggs are baked for 40 minutes, they can lose up to 61% of their vitamin D, while they can be up to 18% when fried or boiled for a short period. 5
- However, even though cooking eggs reduce these nutrients, eggs are still a very rich source of vitamins and antioxidants. 6
Eggs are an excellent source of inexpensive, high quality protein. More than half of the egg protein is found in egg albumin, which also contains a lesser amount of fat than vitamin B2 and yolk.
Eggs are rich sources of selenium, vitamin D, vitamin B6, vitamin B12 and minerals like zinc, iron and copper. Egg yolk has more calories and fat than whites.
They are a source of fat soluble vitamins A, D, E and K and lecithin, a compound that enables emulsification in dishes such as hollandaise or mayonnaise.
Some brands of eggs now contain omega-3 fatty acids, depending on what the chickens have been fed (always check the box).
Eggs are considered a ‘complete’ source of protein because they contain all nine essential amino acids, which you cannot synthesize in our body and that you must get from our diet.
Health benefits of eating scrambled eggs
Protein is important for both weight management and physical activity and performance. Protein can help you feel full, as discussed in the February 2015 issue of the Journal of Nutrition, which can help prevent overtraining. 7
According to NIH, protein also helps in muscle building, maintenance and repair. Whole foods that are high quality protein sources, such as eggs, can provide a range of nutrients that contribute to greater muscle performance and recovery.
Eggs are one of the only foods that are a rich source of choline and lutein (a type of carotenoid), essential components in both brain function and health.
During pregnancy and lactation, an adequate supply is particularly important because choline and lutein are essential for normal brain development. According to a 2018 study by the Journal of the American College of Nutrition. 8
Lutein has also been shown to support brain health, particularly in older adults, as discussed in the June 2020 issue of Brain Imaging Behavior. 10
Research shows that, according to Harvard Health Publishing, the nutrients found in eggs such as folate and essential fatty acids reduce heart health and reduce cardiovascular risk.
- Ramalho HM, Santos VV, Medeiros VP, Silva KH, Dimenstein R. “Effect of thermal processing on retinol levels of free-range and caged hen eggs.” Int J Food Sci Nutr. 2006 May-Jun;57(3-4):244-8. doi: 10.1080/02656730600836469. PMID: 17127475.
- Nimalaratne C, Schieber A, Wu J. “Effects of storage and cooking on the antioxidant capacity of laying hen eggs.” Food Chem. 2016 Mar 1;194:111-6. doi: 10.1016/j.foodchem.2015.07.116. Epub 2015 Jul 26. PMID: 26471533.
- Nimalaratne C, Savard P, Gauthier SF, Schieber A, Wu J. “Bioaccessibility and digestive stability of carotenoids in cooked eggs studied using a dynamic in vitro gastrointestinal model.” J Agric Food Chem. 2015 Mar 25;63(11):2956-62. doi: 10.1021/jf505615w. Epub 2015 Mar 13. PMID: 25748723.
- Nimalaratne C, Lopes-Lutz D, Schieber A, Wu J. “Effect of domestic cooking methods on egg yolk xanthophylls.” J Agric Food Chem. 2012 Dec 26;60(51):12547-52. doi: 10.1021/jf303828n. Epub 2012 Dec 14. PMID: 23205520.
- Jakobsen J, Knuthsen P. “Stability of vitamin D in foodstuffs during cooking.” Food Chem. 2014 Apr 1;148:170-5. doi: 10.1016/j.foodchem.2013.10.043. Epub 2013 Oct 17. PMID: 24262542.
- Miranda JM, Anton X, Redondo-Valbuena C, Roca-Saavedra P, Rodriguez JA, Lamas A, Franco CM, Cepeda A. “Egg and egg-derived foods: effects on human health and use as functional foods.” Nutrients. 2015 Jan 20;7(1):706-29. doi: 10.3390/nu7010706. PMID: 25608941; PMCID: PMC4303863.
- Rains TM, Leidy HJ, Sanoshy KD, Lawless AL, Maki KC. “A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women.” Nutr J. 2015 Feb 10;14:17. doi: 10.1186/s12937-015-0002-7. PMID: 25889354; PMCID: PMC4334852.
- Wallace TC. “A Comprehensive Review of Eggs, Choline, and Lutein on Cognition Across the Life-span.” J Am Coll Nutr. 2018 May-Jun;37(4):269-285. doi: 10.1080/07315724.2017.1423248. Epub 2018 Feb 16. PMID: 29451849.
- “Choline – Fact Sheet for Health Professionals.” National Institutes of Health (NIH). Available from: https://ods.od.nih.gov/factsheets/Choline-HealthProfessional.
- Lindbergh CA, Lv J, Zhao Y, Mewborn CM, Puente AN, Terry DP, Renzi-Hammond LM, Hammond BR, Liu T, Miller LS. “The effects of lutein and zeaxanthin on resting state functional connectivity in older Caucasian adults: a randomized controlled trial.” Brain Imaging Behav. 2020 Jun;14(3):668-681. doi: 10.1007/s11682-018-00034-y. PMID: 30680611.