Month / April 2017

by susanb181

Spring Veggie Breakfast Scramble

Eggs and fresh vegetables in a breakfast scramble including tomatoes, spinach, mushrooms and spring onions

Spring Veggie Breakfast Scramble

 

 

Saute onions mushrooms spinach

Saute onions, mushrooms and then spinach.

Eggs and fresh vegetables in a breakfast scramble including tomatoes, spinach, mushrooms and spring onions

Eggs and fresh vegetables in a breakfast scramble including tomatoes, spinach, mushrooms and spring onions

Spring Veggie Breakfast Scramble

Breakfast, especially on a lovely spring Sunday morning after a busy week, is one of our favorite meals.  For this dish, I sautéed  Spring onions, spinach, Cremini mushrooms, and tomatoes and added eggs and fresh thyme from my garden for a delicious scramble.

It’s spring and the weather is lovely.  Spring onions are a special treat now in season for a short while. They look like regular scallions with a slightly larger bulb, but they are very different; sweeter and more tender. I use them as often as I can find them at the local farmer’s market or even at the supermarket. (We have a local one that features fresh, local produce.)

(I also added sautéed chopped chicken livers–I love them although I know everyone doesn’t share my enthusiasm.) The secret to making them is not to overcook–they should be pink inside.

Low carb and so delicious and satisfying!

INGREDIENTS

  • 3-4 fresh spring onions, washed and chopped, including white bulbs and green stems
  • 1/2 cup spinach, chopped, removing stems (I use washed and bagged baby spinach, but if using fresh from garden or farmer’s market be sure to wash thoroughly and use a salad spinner before adding.)
  • 1/2-1 cup Cremini mushrooms, chopped
  • Fresh chicken livers; I used about 4 livers for the two of us. (optional of course!)
  • Tomatoes–cut into quarters
  • 4 eggs
  • 1 Tbsp butter (I use unsalted, both as it’s my taste preference and for the salt-free aspect)
  • Thyme, herbs de Provence and/or salt-free seasoning/pepper to taste

TO DO:

1. Beat eggs ( I add a tsp. of milk or 1/2 and 1/2- that small amount Rick can tolerate); add seasonings to the eggs, and set aside.

2. Sauté mushrooms in butter; after they’re browned (about 6-7 minutes), add chopped onions and saute until soft, about another 5-6 minutes.

3.  Remove mushrooms and onions to a bowl.

4. Add spinach to the pan; saute briefly, 1-2 minutes until wilted.

5. Sautee tomato pieces in the pan, pushing spinach to the side.

6. Add mushrooms and onions back into the pan.

7. Sautée chicken livers til pink inside (about 3-4 minutes/side) and then chop–add to Mushroom, onion, tomatoes and spinach.

8. Add beaten eggs over the mixture in the pan.

9. Gently cook the mixture, using a spatula around the sides to fold in the mixture as it’s cooking.

10. Cook until barely firm, and serve.

Enjoy!

www.type2delicious.com

Advertisement
by susanb181

X-Rated Restaurant Meals

Huge sandwich with cheese, short rib meat in a white wheat bun

Dave and Buster’s sandwich served with tater tots will bust your diet with 1900+ calories–3700 grams of sodium and more than a whole days allotment of carbs!

 

Surprised by this photo?

Today I’m showing you what not to eat! This photo is the short rib and cheesy mac sandwich from Dave and Buster’s restaurant–and is completely the opposite of the type of food recommended for type 2 diabetes–and what my blog stands for–healthy, fresh food including complex carbs.

We subscribe to the Berkeley Wellness letter–and I want to share some information they shared from the “Xtreme Eating Awards” presented by the nonprofit Center for Science in the Public Interest (CSPI) to highlight the unhealthiest chain restaurants in the US.

Nine menu items made the 2016 list, coming from such chains as Applebees, The Cheesecake Factory, (that one was no big surprise to me–have you ever been to one and seen the size of their portions–especially the desserts?!), Sonic, Uno Pizzeria, Maggiano’s Little Italy, and Buffalo Wild Wings. Here are some of the “winners,” in order from calories, from hugest to merely huge. But first, put it in perspective: Food labels are based on a 2,000 calorie-a-day diet (though each individual’s diet and calorie requirements may be different). For that calorie level, the 2015-2020 Dietary Guidelines for Americans recommend no more than 20 grams of saturated fat, and 48 grams of carbs/sugars a day, and no more than 2300 mg. of sodium for the general population–again, each person’s requirements may vary, such as if on a low sodium diet.

Here’s some of the top offenders–in order of offenses; (the carb counts aren’t on this list, but none are served on or with whole grains, that’s for sure! Besides the copious amounts of sugar in some of these):

Whole Hog Burger at Uno Pizzeria & Grill: made literally with the “whole hog”–including bacon, sausage, proscuitto, on a large, white wheat bun: 2850 calories, 86 grams of saturated fat, and 3390 mg. of sodium!

Fried Chicken and Waffles Benedict at The Cheesecake Factory: 2580 calories. 86 grams of saturated fat, 3390 mg. of sodium and 60 teaspoons of sugar saturated in the batter and in the syrup!! Oh My! Even worse than their cheesecake…

Dessert Nachos at Buffalo Wild Wings: a flour tortilla (fried in beef tallow!), ice cream topped with caramel/chocolate sauce and cheesecake bits: 2100 calories, 64 grams saturated fat, 5 grams of trans fat, and 120 grams of sugar.

And the featured item: Short Rib and Cheesy Mac Stack Sandwich at Dave & Buster’s: served with tater tots: 1910 calories, 42 grams saturated fat, 3390 grams of sodium. The bun is a thick, totally white wheat bread, not to mention the tater tots. What a combo!

That gives you an idea of why the US has an obesity, and, yes, type 2 diabetes, epidemic. But you, my readers, know a better way!

Not that one can’t eat and indulge occasionally at fast food or chain restaurants, but pay attention to the ingredients, the cooking processes and the portion sizes. Of course, sharing with friends is a good habit!

Thanks for indulging me in this off-of-my usual blog post. Please let me know your thoughts and comments.