Although I love my oats, groats and porridges in the morning, these meals can be a bit too heavy for me during the lightness of the Spring and Summer seasons. I really adore this recipe as it is packed with protein, without the heaviness that can sometimes go with this vital nutrient. In fact, eating this breakfast scramble leaves me feeling light and energized, while sustaining my appetite for quite a bit. Whether your goal is weight loss or just to eat a bit healthier, this breakfast scramble can be a great addition to your morning routine!
From an Ayurvedic perspective, this scramble is balanced enough for all three dosha types (Vata, Pitta, Kapha), meaning it can be enjoyed by all! This colorful recipe includes a wide array of seasonal vegetables which can be switched up as needed for your personal preference, doshic type and current season. It also contains quinoa and egg whites, both of which are great lean protein sources and an essential way to start your day off right. Adding in some ghee (or coconut oil) and Ayurvedic spices is not only tasty, but will also aid in proper digestion and absorption of this healthy meal. These simple but nutrient dense ingredients leave you with a wide range of vitamins, minerals and antioxidants. It is naturally gluten-free and can be made grain free by increasing the amount of egg whites and omitting the quinoa.
- Doshic effect: Vata↓, Pitta↓, Kapha↓
- Serving: 1-2 (recipe can be multiplied for a larger serving size)
- Time: 15 minutes prep, 30 minutes cook time
- Gluten Free; can be made grain free with modifications
- Cutting board and knife
- Sauté or frying pan
- Small to medium sauce pan
- 1 whole egg
- 3 egg whites
- 1/2 cup chopped broccoli**
- 1/4 chopped red pepper**
- 1/2 of a small zucchini, sliced and chopped**
- 1/2 of a small yellow squash, sliced and chopped**
- 6 asparagus spears**
- 1 cup chopped dandelion greens (substitute with chopped spinach or kale)
- Ghee or coconut oil
- 1/2 cup of uncooked quinoa (may be substituted for millet)
- 1/8 tsp whole cumin seed
- 1/8 tsp Agni Churna (may be substituted with turmeric powder)
- Pink himalayan salt
- Fresh ground pepper to taste
**Feel free to switch up veggies as needed.
Quinoa cooking instructions:
1. Bring 1 and 1/4 cup of water to a boil in a small sauce pan.
2. Once boiling, turn the heat to low and pour in the uncooked quinoa, an 1/8 tsp of pink himalayan salt, and 1-2 tsp ghee or coconut oil.
3. Cover the pot, leaving a slight crack to avoid overflow.
4. Cook here, on low, for 15-17 minutes or until the quinoa is at the desired softness.
5. Once the quinoa is finished, cover and set aside until remainder of the sauté is complete.
1. Place a large sauté pan on low-medium heat and add in 1-2 tsp of ghee (or coconut oil) and the Agni Churna, black pepper, and cumin seeds. Sauté these spices for 2-3 minutes, stirring constantly.
2. Add in the chopped vegetables and stir.
3. Sauté on a low-medium heat, stirring frequently, for about 5 minutes uncovered.
4. Cover the sauté pan and cook for an additional 5 minutes, or until the veggies are cooked to your preference. If you prefer a more steamed type of cooking, add in 1-2 Tbsp of water before covering.
5. Once the veggies are cooked to your liking, place them aside in a bowl.
6. Place the empty sauté pan back on to a medium heat and add in 1 tsp of ghee.
7. After the ghee has melted, add in the one whole egg and three extra egg whites. For extra fluffiness, I highly suggest whisking the eggs and egg whites in a separate bowl for 1-2 minutes before pouring them into the hot pan.
8. After pouring the whisked eggs into the pan, cook on a low-medium heat, stirring or whisking with a fork frequently.
9. Cook here until all of the eggs are fully cooked, not too dry but not runny.
10. Once the eggs are cooked, turn off the heat, but keep the pan on the hot burner.
11. Add in the sauteed veggies and the cooked quinoa and stir everything together.
12. Add in some salt and pepper to taste, and enjoy!