Breakfast: Scrambled Eggs with Spinach & Tomatoes

Start your day with a hearty scramble! Packed with protein, fibre, and antioxidants, this breakfast is simple yet nourishing, keeping you energised all morning.

 

Ingredients (Makes 1 serving):

• 2 large eggs
• 1 cup fresh spinach
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon olive oil (or butter)
• Salt and pepper, to taste
• 1-2 slices of whole-grain toast (for serving)
• Optional: grated cheese (e.g., cheddar or feta) for added flavour

 

Instructions:

Step 1: Prepare the Vegetables

1. Wash and prep: Wash the spinach thoroughly and pat dry. Halve the cherry tomatoes.
2. Heat the pan: In a non-stick skillet, heat 1 tablespoon of olive oil (or butter) over medium heat.
3. Sauté the tomatoes: Add the cherry tomatoes to the skillet and cook for 2-3 minutes, or until they start to soften and release their juices.
4. Add the spinach: Add the spinach to the skillet with the tomatoes. Cook, stirring occasionally, until the spinach is wilted, about 1-2 minutes.

Step 2: Scramble the Eggs

1. Crack and beat the eggs: Crack 2 large eggs into a bowl. Season with a pinch of salt and pepper. Whisk well until the yolks and whites are fully combined.
2. Cook the eggs: Push the spinach and tomatoes to one side of the skillet. Pour the beaten eggs into the empty side of the skillet. Let them sit for a few seconds, then gently stir with a spatula, pulling the cooked edges towards the center and allowing the uncooked eggs to flow to the edges. Cook until the eggs are just set but still moist.
3. Combine ingredients: Gently fold the spinach and tomatoes into the eggs, mixing until well combined.

Step 3: Toast the Bread

1. Toast the bread: While the eggs are cooking, toast 1-2 slices of whole-grain bread in a toaster or toaster oven until crispy.

Step 4: Serve

1. serve the eggs: Serve the scrambled eggs with spinach and tomatoes on a plate.
2. Add the toast: Add the whole-grain toast on the side. Optionally, you can top the toast with a spread or a light drizzle of olive oil.
3. Optional cheese: If using, sprinkle some grated cheese over the scrambled eggs before serving.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Eggs:

• High-Quality Protein: Eggs are an excellent source of complete protein, which is essential for maintaining muscle mass and supporting metabolic function. Muscle mass tends to decrease with age, making protein intake crucial during menopause.
• Vitamin B12: Essential for energy production and neurological health. It helps combat fatigue and supports brain function, which can be affected by hormonal changes during menopause.
• Choline: Supports brain health and brain function. Adequate choline intake is beneficial for memory and mood regulation, which can be impacted during menopause.

2. Spinach:

• Vitamins A, C, and K:
• Vitamin A: Supports skin health and immune function. It helps combat dryness and supports overall skin health, which can be a concern as skin elasticity decreases with age.
• Vitamin C: Acts as an antioxidant and supports collagen production, which helps maintain skin elasticity and immune function.
• Vitamin K: Crucial for bone health by supporting calcium absorption and reducing the risk of osteoporosis, which is a concern during menopause.
• Iron: Essential for combating fatigue and supporting healthy blood production. Iron helps prevent anemia, which can be a concern as energy levels fluctuate during menopause.
• Antioxidants: Contains antioxidants like lutein and beta-carotene that reduce inflammation and oxidative stress, potentially alleviating symptoms like joint pain.

3. Cherry Tomatoes:

• Vitamins A and C:
• Vitamin A: Supports skin health and immune function.
• Vitamin C: Enhances collagen production and supports immune health.
• Lycopene: A powerful antioxidant that helps reduce oxidative stress and inflammation. Lycopene may also have protective effects against certain types of cancer, which is beneficial for overall health.

4. Whole-Grain Toast:

• Fibre: Provides dietary fibre that supports digestive health, helps prevent constipation, and maintains stable blood sugar levels. Fibre also helps manage weight by promoting satiety.
• Complex Carbohydrates: Supplies sustained energy and helps prevent mood swings and fatigue, which can be common during menopause.

5. Olive Oil (or Butter):

• Healthy Fats: Olive oil provides monounsaturated fats that support hormone production and heart health. These fats also have anti-inflammatory properties that can help manage menopausal symptoms such as joint pain.
• Vitamin E: Offers antioxidant benefits that support skin health and reduce dryness.

 

Summary:

Scrambled Eggs with Spinach and Tomatoes is a nutrient-dense breakfast that provides high-quality protein, essential vitamins, and antioxidants. This combination supports muscle maintenance, bone health, skin health, and overall energy levels, addressing key concerns during perimenopause and menopause. The meal helps manage fatigue, maintain digestive health, and reduce inflammation, making it a beneficial choice for women experiencing hormonal changes. Pineapple & Jasmine Umri brings a lovely, light balance to this rich, savoury start.