After a long workout on the weekend, it’s hard to get pumped for your run-of-the-mill breakfast food items. Overnights oats or some peanut butter on Ezekiel toast is not going to cut it after a 50-mile bike ride or two hours spent in the pool. After my long workouts, I am usually craving something with a bit more substance. Eggs in the form of an omelette or ‘scramble’ is my usual go-to because you can literally load them up with any vegetables and proteins you like. This past weekend I created a ‘Mediterranean’ scramble because I was craving some new and different flavors and wanted to experiment with vegetables I don’t cook very often.
Eggs are a great recovery food choice because egg yolks are one of the richest dietary sources of the B-complex vitamin choline, which is associated with reduced inflammation. The egg whites are considered a low-calorie, low-fat source of perfect protein. In fact, eggs are considered the “gold standard” for protein quality because their amino acids are the most digestible to humans. Additionally, studies have shown that that eating whole eggs increases HDL, the heart-protective, good cholesterol. Eggs, once feared as a precursor of heart disease, are now actually revered as they may prevent blood clots, stroke and heart attack.
A Mediterranean diet is considered a heart healthy diet plan consisting of emphasis on eating plant based foods, replacing butter with olive oil, and using herbs and spices to season food instead of salt. Since I was going to be utilizing olive oil when cooking my scramble, I selected fruits and vegetables I thought would be complimentary in flavor. For the vegetables I selected: baby spinach, asparagus, green onions, green bell pepper and crimini mushrooms. I sought to add a little more color with my fruit selections: cherry tomatoes and sun-dried tomatoes. Then, to add even more authentic Mediterranean flavor, I purchased and chopped up a Greek olive medley soaking in brine (Trader Joe’s brand). At this point, I was salivating with anticipation because the variety of food choices just sounded so delicious. Fortunately, the scramble is incredibly easy to prepare. More time is actually spent cutting up the vegetables than cook time itself!
Serves: Two people
Prep Time: 10 minutes (chopping vegetables) / Cook Time: 10 minutes
1 cup chopped baby spinach
3 asparagus shoots chopped
¼ cup chopped green onions
¼ cup chopped green bell pepper
¾ cup chopped crimini mushrooms
3 tablespoons sun dried tomatoes
¼ cup extra virgin olive oil
4 large eggs
Saute all fruit and vegetables (listed above) in ¼ cup extra virgin olive oil in cooking pan. Cook on high heat 5-7 minutes. Add pepper, garlic powder, and rosemary to taste (all optional). Add 4 scrambled eggs (egg yolks optional) to mixture and continue to cook on medium. Stir and scramble for an additional 2-3 minutes or until eggs are cooked.
½ cup chopped cherry tomatoes
few whole olives soaked in brine
Divide scramble onto dishes and garnish with cherry tomatoes, olives and pepper to taste. Serve warm. Weekend Mediterranean Scramble is perfect when paired with whole wheat pita and/or flat-bread. Simple carbohydrates are great after a workout because they help jump-start the whole muscle recovery/muscle growth process. Believe me, you will not be disappointed with this amazingly simple but super flavorful post-workout meal!