Recipe: Mediterranean Egg Scramble With Greens

This breakfast wrap is filled with all you need for a great start to your day. But it can also work as a tasty lunch or dinner!

Ingredients

• 4 eggs, whisked
• 1 tablespoon extra virgin olive oil
• 1/2 cup onion, diced
• 2 cloves garlic, minced
• 1 cup greens of choice (spinach, kale, watercress, chard), chopped
• 1/4 cup sun-dried tomatoes, diced
• 1/4 cup kalamata olives, diced
• 1/2 teaspoon basil, dried
• Dash cayenne pepper
• Sea salt and black pepper to taste
• 8 slices roast turkey breast, organic if possible
• 1/4 cup hummus
• 1 avocado, sliced into 8 segments

Directions

1. Keep whisked eggs in a bowl at room temperature.
2. Heat oil over medium-high heat and sauté onion for 2 minutes, or until softened. Reduce heat to medium-low.
3. Add garlic and stir to combine. Add greens, tomato, olives and seasonings. Cook for another 2 minutes, stirring frequently.
4. Add eggs to mixture and scramble.
5. Turn heat off.
6. Layer 2 slices of turkey together. Spread a layer of hummus on top.
7. Place a little egg mixture on one-half of the turkey breast and then roll the rest of the turkey around the egg mixture.
8. If desired, place back into skillet and cook the wrap until the turkey is warmed through, or eat as is. Spread any leftover egg mixture over the top.
9. Top with avocado and serve with a side of berries.

Ingredient health benefits

• Eggs: Protein isn’t the only perk that eggs provide. They’re also an easy and delicious way to get other nutrients in your diet, like vitamin B9 (folate), which wears a lot of hats when it comes to keeping you healthy. Eggs also have vitamin A and a carotenoid called lutein, which support eyes and vision.
• Olive oil: There’s a lot to love about olive oil. Like the olives it comes from, olive oil is full of vitamins, such as vitamin D, which strengthens muscles and bones. It can also lower “bad” (LDL) cholesterol and raise “good” (HDL) cholesterol.
• Onions: This humble ingredient is chock full of benefits. Onions have flavonoids, which are natural pigments that fight inflammation and support your heart and brain health. They also have vitamin C, which is essential for a working immune system.
• Garlic: Though it may be small, garlic is a mighty ingredient to add to any meal. Eating garlic may help regulate your blood pressure, and cooking garlic with your food might make it less welcoming to bacteria that can make you sick.
• Olives: There’s a lot of nutrition packed into these round, little fruits. Olives are rich in heart-healthy fats and vitamin E, which strengthen your skin and help protect it from harmful UVB rays. Olives also have fiber to keep your gut healthy.
• Hummus: This delicious dip is traditionally made from chickpeas, olive oil and tahini (ground sesame), making it a wonderful source of vitamins, protein, fiber and antioxidants. These nutrients help support your muscles, boost your gut health and protect your cells from harmful free radicals.
• Avocados: More than a spread for toast or condiment for burrito bowls, avocados are as versatile as they are nutritious. Just one avocado has 40% of your daily recommended value of copper, which many people don’t get enough of in the foods they eat. Avocados also have potassium, which helps regulate your blood pressure, and vitamin B6, which your body uses to turn food into fuel.

Nutrition information (per serving)

Calories: 324
Fat: 24 g
Saturated fat: 5 g
Cholesterol: 343 mg
Fiber: 5 g
Protein: 20 g
Carbohydrate: 7 g
Sodium: 493 mg

*If you add 1/2 cup of berries to eat with your wrap, the meal contains 365 calories, 7 g fiber and 17 g carbohydrates.

— 10-Day Detox, by Mark Hyman, MD.