Mediterranean Diet Recipe: Spinach & Egg Scramble with Whole-Grain Toast and Fresh Raspberries
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Are you looking for a quick, healthy breakfast that helps manage high blood pressure? This Mediterranean-inspired Spinach & Egg Scramble with Whole-Grain Toast and Fresh Raspberries is the perfect choice. Packed with heart-healthy ingredients, this dish supports a balanced lifestyle and is easy to prepare in just 10 minutes!
Why This Recipe is Great for Lowering Blood Pressure
The Mediterranean diet is known for its heart-healthy benefits, particularly for those managing high blood pressure (hypertension). This recipe incorporates key elements of the diet that help maintain optimal blood pressure levels:
- Baby spinach: Rich in potassium and magnesium, which help regulate blood pressure.
- Eggs: A good source of protein that can support overall heart health when consumed in moderation.
- Whole-grain bread: High in fiber, whole grains have been linked to lower cholesterol levels and improved heart function.
- Raspberries: Full of antioxidants, fiber, and vitamins that support healthy blood circulation and vessel function.
>>> Dive into the heart-healthy and delicious world of the Mediterranean Diet with these highly recommended cookbooks.
![The Mediterranean Dish: 120 Bold and Healthy Recipes You'll Make on Repeat: A Mediterranean Cookbook [Spiral-bound] Suzy Karadsheh](https://m.media-amazon.com/images/I/61ENHjTcDUL._SL500_.jpg)
Mediterranean Diet Recipe: Spinach & Egg Scramble with Whole-Grain Toast and Fresh Raspberries
Prep time: 10 minutes
Total time: 10 minutes
Serves: 1 servings
Ingredients
1 teaspoon canola oil
1 ½ cups baby spinach (1 ½ ounces)
2 large eggs, lightly beaten
Pinch of kosher salt
Pinch of ground pepper
1 slice whole-grain bread, toasted
½ cup fresh raspberries
Instructions
- Heat oil in a small nonstick skillet over medium-high heat.
- Add spinach and cook until wilted, stirring often, about 1 to 2 minutes. Transfer the spinach to a plate.
- Wipe the pan clean and place it over medium heat.
- Add eggs to the pan and cook, stirring once or twice, until just set, about 1 to 2 minutes.
- Stir in the spinach, season with a pinch of salt and pepper, and serve the scramble with toasted whole-grain bread.
- Serve with fresh raspberries on the side for a touch of sweetness and extra fiber.
Nutrition Information (Per Serving) – 2 eggs, 1 slice bread & 1/2 cup raspberries
Calories: 296
Total Fat: 16g
Saturated Fat: 4g
Sodium: 394mg
Total Carbohydrates: 21g
Sugars: 5g
Dietary Fiber: 7g
Protein: 18g
Magnesium: 76mg
Potassium: 293mg
Health Benefits of Key Ingredients:
- Spinach: High in nitrates, which help relax blood vessels and improve blood flow.
- Canola oil: Contains heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels.
- Whole-grain bread: The fiber in whole grains aids in lowering blood pressure and cholesterol.
- Raspberries: Packed with potassium and antioxidants, which help balance sodium levels in the body.
Tips for Maximizing Health Benefits:
- Opt for organic eggs to ensure you’re getting the best quality protein without added hormones.
- If you prefer, swap the canola oil for extra virgin olive oil, which is a staple of the Mediterranean diet and packed with antioxidants.
Incorporating this quick, nutritious meal into your daily routine can be a simple step toward better blood pressure management. Not only is it delicious, but it’s also aligned with the principles of the Mediterranean diet, which is renowned for promoting heart health.
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