Protein loading. Tasty, quick (3 minutes!), and versatile — perfect as a side dish or a standalone meal. Use any dark greens: spinach (fresh or frozen), chard, or kale. You can also add sprouts, with soy sprouts being ideal. First, they provide complete protein, and second, they’re dense and crunchy. To enhance the flavor of this quick scramble, choose 3–4 options from the following:
- dry garlic;
- nutritional yeast flakes;
- dry chili and paprika;
- any spices.
Moment of Nutritional Wisdom. High-quality, non-powdered spices (grind them yourself!) are essential to your meals. They’re not just flavor-enhancers — they actually work. Spices are rich in compounds like phenols, polyphenols, quinones, tannins, coumarins, alkaloids, terpenoids, and others, none of which pathogens have shown resistance to, unlike antimicrobial drugs.
- Black pepper (alkaloid piperine) — effective against all bacteria, especially salmonella.
- Cumin (coumarins).
- Cinnamon and cassia (essential oils, terpenoids, tannins) — works against many known pathogens and inhibits biofilms of proteobacteria and fungi in large doses.
- Chile (capsaicin) — general effect against all pathogens, especially in high doses.
- Coriander — effective on most Gram-positive bacteria, fights staphylococcus.
- Turmeric (curcumin) — targets primitive bacteria.
- Garlic — effective against E. coli, candida, clostridia, salmonella, staphylococcus, and enterococci.
- 3-5 eggs
- olive oil
- butter
- 2 large handfuls of spinach or 1 bunch of kale
- 2 handfuls of sprouts (soybeans, sunflower, broccoli, pea)
- sea salt
- garlic
In the skillet, melt the butter with olive oil. Add coarsely chopped spinach or kale (including stems, as they are both edible and nutritious!). Sauté for 1 minute. Meanwhile, beat the eggs with salt in a bowl. Pour the eggs into the skillet, allowing the bottom layer to set for 30 seconds. Reduce the heat and cook, stirring gently, for 2–3 minutes. In the final minute, add the sprouts and dried garlic.
For a fluffier scramble, add 2 tbsp. of water.
In the skillet, melt the butter with olive oil. Add coarsely chopped spinach or kale (including stems, as they are both edible and nutritious!). Sauté for 1 minute. Meanwhile, beat the eggs with salt in a bowl. Pour the eggs into the skillet, allowing the bottom layer to set for 30 seconds. Reduce the heat and cook, stirring gently, for 2–3 minutes. In the final minute, add the sprouts and dried garlic.
For a fluffier scramble, add 2 tbsp. of water.
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