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Wednesday, March 1, 2017

The Scramble


Happy hump day! Stuck for a meal idea today? This one works for breakfast, lunch or dinner!

One of my favorite quick, healthy and satisfying meals is a scramble. Basically I throw in a shit-load of veggies, often some meat/veggie meat and/or cheese, spices and seasonings and egg whites and scramble it all up.

If you are vegan, you could still make it by replacing the eggs with either mashed tofu, or chickpea flour.

What's great is how versatile it is. You can so many different things to it, you never have to make it the same way twice!

I use egg whites because I already tend to eat at least 6 whole eggs a week, but feel free to use whole eggs, if you prefer.

The basic recipe is saute your ingredients (veggies, whatever else) in a large non-stick skillet.  Add 1 cup egg whites and cover skillet until egg whites are almost completely cooked. Add in cheese, if using, and cover until melted. Serve!

Here are flavour ideas:

Mexican

  • Diced zucchini and/or peppers
  • Chicken sausage (optional)
  • Cider vinegar
  • Garlic, cumin
  • Salsa
  • Cheese (optional)
Italian
  • Eggplant, peppers, etc.
  • Red wine vinegar
  • Garlic, fresh or dried herbs
  • Tomato paste
  • Cheese (optional)
Indian

  • Kale or spinach, onion
  • Cider vinegar
  • Tumeric, garam masala, cayenne 
  • Coconut milk
  • Chickpeas (optional)

Mediterranean


  • Kalamata olives
  • Red onion, spinach
  • Sundried tomatoes
  • Garlic, herbs
  • Tomato paste
  • Red wine vinegar
  • Feta cheese (optional)
Pizza
  • Peppers, mushrooms, spinach, etc.
  • Tomato paste
  • Red wine vinegar
  • Garlic, oregano
  • Veggie pepperoni or sausage (optional)
Brunch
  • Arugula, green onions, fresh dill, etc.
  • Smoked salmon
  • Cream cheese (optional)
Taco
  • Ground chicken or turkey (or crumbled tempeh)
  • Chili seasoning, cumin, etc.
  • Garlic, onions
  • Fresh tomatoes, lettuce, cilantro, etc.
  • Avocado
  • Sour cream (optional)
  • Cheese (optional)
However you choose to make it, throw in a whole ton of veggies to increase volume, keep you full, and maximize nutrition!

I have shared this post with Urban Naturale's Plant-Based Pot Luck Party.