Turmeric Scrambled Egg with Avocado & a Seed Cracker
This is a quick and easy breakfast or lunch meal that includes 2 portions of vegetables, is gluten-free, keto and low-carb friendly.
Ingredients
- 2 large eggs
- 1/2 avocado
- 1 40g (1.4oz) seed cracker (see recipe below)
- 1 spring onion, sliced
- 1/2 tsp butter, unsalted
- 1 large tomato, cubed
- 1 tbsp parsley, finely chopped
- 1/2 tsp turmeric powder
- Salt & pepper to taste
Instructions
- Whisk the eggs with the turmeric
- Fry the spring onion and tomato for 2 minutes in butter on medium heat, then add the egg and cook for another 3 minutes (or until cooked), then stir through the parsley.
- Serve with 1/2 an avocado and a seed cracker.
Notes
This is a meal packed with healthy fats, protein, fibre and 2 portions of vegetables. Turmeric is a potent natural anti-inflammatory & antioxidant, that aids in liver detoxification and helps protect the body against cancer, so this is a great way of incorporating it into a meal. A serving is also packed with B vitamins, selenium, vitamin C, K, & selenium.
Approximate micronutrient info:
**Vitamins**
B1 (Thiamine) - 0.3 / 1.1 mg (30%)
B2 (Riboflavin) - 0.7 / 1.1 mg (62%)
B3 (Niacin) - 3.4 / 14.0 mg (25%)
B5 (Pantothenic Acid) - 2.5 / 5.0 mg (50%)
B6 (Pyridoxine) - 0.6 / 1.3 mg (46%)
B12 (Cobalamin) - 1.1 / 2.4 µg (46%)
Folate - 147.0 / 400.0 µg (37%)
Vitamin A - 212.4 / 700.0 µg (30%)
Vitamin C - 19.5 / 75.0 mg (26%)
Vitamin D - 87.2 / 600.0 IU (15%)
Vitamin E - 5.6 / 15.0 mg (38%)
Vitamin K - 89.2 / 90.0 µg (99%)
**Minerals**
Calcium - 173.3 / 1000.0 mg (17%)
Copper - 0.6 / 0.9 mg (70%)
Iron - 6.0 / 18.0 mg (33%)
Magnesium - 175.3 / 320.0 mg (55%)
Manganese - 1.5 / 1.8 mg (86%)
Phosphorus - 506.2 / 700.0 mg (72%)
Potassium - 854.1 / 2600.0 mg (33%)
Selenium - 49.5 / 55.0 µg (90%)
Sodium - 396.1 / 1500.0 mg (26%)
Zinc - 3.6 / 8.0 mg (45%)
% RDA based on an adult female.
Nutrition Information:
Yield: 1 Serving Size: 285g (0.6lb)Amount Per Serving: Calories: 460kcalTotal Fat: 34.3gNet Carbohydrates: 9.3gFiber: 11.3gProtein: 21.7g
