Scrambled Eggs with Spinach & Avocado: Diabetic & Celiac Friendly

Scrambled Eggs with Spinach & Avocado: Diabetic & Celiac Friendly

 

In my experience, scrambled eggs can be a healthy quick breakfast or lunch. High in protein and healthy fats and fiber, this scrambled eggs with spinach and avocado dish is perfect for patients suffering from diabetes and gluten allergies. It comes as no surprise that this dish is healthy, yet ingredients are most available and easy to cook; sugars and energy don’t fluctuate that much. 

The dish meets a variety of dietary requirements as it is gluten-free, suitable for diabetics, and last but not least, very tasty. A combination of eggs, spinach, and avocado contains proteins, fibers, and healthy fats that make it an excellent start to the day. In this text, we will cover the details of this very simple yet delicious recipe that is becoming more and more popular all over the globe. 

For this recipe, the following ingredients will be required: Each of them was selected taking into account the nutritional value and the availability in different parts of the globe.

 

 Serves: 2 

·          preparation time: 5 minutes 

·          cooking time: 10 minutes 

·          total time: 15 minutes 

 

Scrambled Eggs with Spinach & Avocado: Diabetic & Celiac Friendly

Ingredients: 

1. Eggs: 4 large
2. Fresh spinach: 1 cup (about 30 grams)
3. Avocado: 1 ripe medium avocado (sliced in half, pitted, and cut into slices)
4. Olive Oil:  1 tablespoon
5. Garlic: 1 clove fine mince (optional, can be used to enhance the taste)
6. Milk (optional): low-fat or plant milk as desired 2 tablespoons
7. Salt:  as per taste
8. Black Pepper: as per taste
9. Fresh Parsley (for decoration): 1 tbsp. chopped finely
10. Cherry Tomatoes: 4-6 pieces, cut in half (optional, used as a side garnish)

 

 Nutrition Facts (in 1 Serving) 

 

·         Energy: 280 kcal

·         Protein: 13 g

·         Carbohydrates: 8 gm

·         Dietary Fiber: 4 gm

·         Sugars: 1 gm

·         Total Fat: 22 gm

·         Saturated Fat: 4 gm

·         Cholesterol: 190 mg

·         Sodium: 170 mg

·         Potassium: 590 mg

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 Preparation sequence or cooking techniques 

This recipe can be divided into three basic steps: the preparation of the ingredients, cooking the eggs, and finally assembling the dish with piling the fresh toppings.

 

 Step 1: Preparing the Ingredients 

1. Wash the Spinach: Wash the fresh spinach leaves under cold running water and dry using a drier or a clean towel. This is done to ensure that there is no dirt when preparing the greens and to facilitate storage of the greens during cooking. 

2. Cut the Avocado: Take an avocado, cut it into two halves, removing the stone, and cut each half into smaller, even parts. Allow them to stay for now. 

3. Chop the Garlic (optional): For this purpose, one garlic clove can be chopped finely. 

4. Crack and whisk the eggs: Take four large and crack them into a mixing bowl. Put some force and mix till the yolk and whites become one homogenous mass. To achieve a creamier texture, some milk is put in, and the mixing continues, in this case, for approximately 20 seconds.

 

 Step 2: Cooking the Eggs 

1. Warming Up the Pan and Olive Oil: Take a non-stick saucepan, pour in 1 tablespoon of olive oil, and heat it up on medium flame. If you want to give a hint of Garlicky infusion, this is where you can add the chopped garlic and cook for about 30 seconds or until it is aromatic (mind not to let it burn). 

2. Let us Add Spinach: Put the fresh spinach in the pan and leave it to cook for one to two minutes until it shrinks. Occasionally stir so that the cooking is uniform. 

3. Pour in the Eggs: The addition of wilted spinach is followed by the addition of beaten eggs into the fierce heat of the frying pan. Avail the mix once the eggs are poured in, and wait a few moments before touching it with any spatula. 

4. Season and Stir: To taste, add salt and black pepper seasonings. Reduce the heat and gently stir the eggs as they cook, which is recommended so as to give them a big fluffy soft texture. This should happen within the range of 3 to 5 minutes. 

5. Check for doneness: Once the eggs are cooked to a point (not entirely liquid), then take the skillet off the heat. The eggs will keep on cooking slightly due to the remaining heat.

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 Step 3: Assembly of the Dish Begins 

1. Arrangement of Egg Spinach Mixture on Surface: Serve the soft scrambled eggs along with the spinach in a bowl and empty its contents on a plate. 

2. Supplementing with Slices of Avocado: The next layer constituted of a scrambled egg is covered with slices of avocado. In addition, finely leafed parsley can be dusted over the ordinal group for extra taste and freshness. 

3. Optional Decorate: Cherry tomatoes would also be pleasing to the eye and the taste and can be offered.

 

 Suggested Occasions for Serving the Dish 

This dish feeds two as a sumptuous breakfast or brunch. French toast casserole, with a little cottage cheese or smoked salmon, grilled turkey bacon, or served always alongside, is fabulous for extra protein.

 

 Suggestions For Perfecting Spinach Avocado Scrambled Eggs 

1. Low and steady wins the race; never use high heat. High heat may lead to curdled and overcooked eggs primarily. It requires some waiting for those plush soft eggs to be made. 

2. Experiment with Seasonings: If you enjoy a little heat, you can incorporate chili flakes or paprika into your dish. A dash of chives or green onions can also enhance the taste. 

3. Use Fresh Ingredients: This recipe includes fresh spinach and ripe avocado, which add flavors and textures that reinforce the concept’s freshness. 

4. Be Selective with Avocados: When choosing an avocado, make sure you pick one that is pressing slightly but not too soft. This provides the right level of creaminess to the dish without making it heavy on the cream. 

5. Do Not Stir Too Much: It is advisable to turn the eggs only from time to time so that they don’t get compacted but remain light.

 

 Reason Behind This Recipe's Popularity 

Very Quick and Effortless: This dish only takes 15 minutes to prepare, making it perfectly suitable for a quick breakfast.

Healthily Balanced: Eggs are rich in quality proteins, while spinach and avocado provide vitamins, minerals, and good fats, respectively. This gives a complete and healthy meal that is satisfying as well.

Tasty and Filling: The luscious tropical avocado and eggs with the soft scrambled ones and spinach make its flavor mouthwatering, and one can never get enough of it.

Flexible: This recipe is quite rigid, as it can be taken alone or with other recipes done to accompany it. Partner up with a piece of gluten-free bread, some fresh winter fruits, or a smoothie, and all will be okay.

Diabetes Friendly: The minimal carbohydrates, culinary proteins, and good fats in this meal do not sacrifice its tastes as it keeps blood sugar levels in check.

 

 (FAQs) 

1. Is it possible to adapt this recipe for a vegan diet?

Sure, it is possible to create a plant-based recipe by replacing eggs with scrambled tofu and skipping milk altogether. You must follow the procedure for cooking spinach, and before adding the eggs, crumble firm tofu. 

2. How to keep the excess? 

Hot scrambled eggs are best served immediately. However, if they don't get eaten all, they may be placed in a clean, packed container inside the refrigerator for 24 hours. When you want to eat them, heat them in a frying pan over a low flame. 

3. Are there other toppings that pair well with this dish?  

For sure! You could also chop and garnish it with cilantro, spring onions, or sprinkle with feta cheese without a fear of excessive calorie intake. 

4. Is this dish recommended for the low-sodium diet?

Yes, just remove or decrease the amount of added salt, and even then, one would still get a pleasant taste from the ingredients’ natural flavors.

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 Conclusion 

Scrambled Eggs with Spinach & Avocado is a recipe, but it is also a means towards better health, especially for those suffering from coeliac disease or diabetes. Aside from the taste, nutritional composition, and texture, it makes a great meal in a meal plan. That is why this dish is easy and versatile, and this is why this dish is loved everywhere, where people want to have healthy and tasty meals without much time or effort.

Share this tasty, gluten-free, and diabetes-friendly recipe with your family, or adjust this recipe to fit your needs. Be assured that healthy eating should not be a burden for anyone!