Scrambled Egg and Feta Hash : For Breakfast or Lunch

Why not start your day with this Joe Wicks recipe, for a scrambled egg and feta hash. It is a speedy, high protein breakfast, which takes about fifteen minutes to make, and is packed with flavour. Using a mix of spring onions, chives and feta cheese, the eggs are served on a bed of spinach, thus keeping the carbohydrate count low. It’s also a source of calcium, vitamin C and iron – a great way to kick start your day and stay full until lunch!

Of course there may be some readers who would prefer to enjoy this for lunch! As always dear reader, the choice is yours ...

Ingredients
Serves One
1 tbsp coconut oil
90g cherry tomatoes, halved
4 spring onions (scallions), chopped
60g feta, cut into small cubes
3 eggs, beaten
1 tsp snipped chives
110g spinach

Method
1. Heat the oil in a non-stick pan on a low-medium heat. Add the tomatoes and spring onions, and cook gently for 3-4 mins until softened.
2. Add the feta and cook for 1 min to warm through, then pour in the eggs and chives. Season with pepper and keep stirring to scramble the eggs. Put a handful of the spinach on a plate and top with the eggs. Serve the rest of the spinach on the side.

Nutrition Per Serving
Fat 37g Protein 32g Carbs 5g Fibre 2g
From original idea here

Alternative Recipe Suggestion 

Tofu Vegan Scrambled Egg - see here

~ enjoy your day ~

You will find a variety of recipe ideas and articles within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

'Low carb and low FODMAP diets both better than medication for irritable bowel syndrome'

Sharing an article from Diabetes Diet blog seen here

"Low carb and low FODMAP diets both better than medication for irritable bowel syndrome

Nutrition and Health News This Week by Nina Teicholz and Gary Taubes 20.4.24

What’s the Best Diet for IBS?

A clinical trial (see here) in Sweden published this week in The Lancet Gastroenterology and Hepatology, found that a low-carbohydrate diet was just as effective as the “low-FODMAP” approach for reducing symptoms of irritable bowel syndrome (IBS), and both were more effective than drug treatment.

Widely considered the standard of care for IBS, low-FODMAP diets restrict nuts, most dairy products, and several types of “fermentable” carbohydrates such as wheat, legumes and many fruits. The approach is usually combined, as it was in this trial, with general IBS dietary advice: to chew food thoroughly, eat regularly, and avoid excessive fat.

For the Swedish subjects, food was delivered to their homes for a month. The results were impressive for both diet groups: 71–76% of participants reported significant improvements in their gastrointestinal symptoms. Only 58% did in the drug treatment group. Six months later, the diet-group participants still had fewer symptoms than they did at the start of the trial, even though they followed the diet less closely.

The fact that both dietary approaches had similar benefits raises new research questions. FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols,” all short-chain carbohydrates that are absorbed poorly by the small intestine. These are thought to be the cause of IBS, yet people in the low-carb group continued to consume some fermentable carbs while still experiencing significant improvement in gastrointestinal symptoms. Additionally, they increased their fat intake, which is believed to exacerbate IBS.

The trial was funded by the Dietary Science Foundation, a Swedish non-profit whose mission is to fund clinical trials on diet and health (more details here). Since our own government has largely abandoned funding meaningful clinical trials on this important topic, grassroots science is now our best bet."

Related Posts

When Your Gut Gets Depressed, You Do Too - read it here

Foods to Improve Digestion - read it here

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, we hope something for everyone to read and enjoy...

But please note, articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor, pharmacist or any other health care professional. 

Not all recipes within this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan

Welcome July 2024

As we say goodbye to June it's time to say hello to July.

Yes, the seventh month of the year is here!

2024 seems to be flying by so quickly!

image from google

July
Is the second summer month after June, (in the Northern Hemisphere).

July (on average) is the warmest month in the Northern Hemisphere. It is similar to January in the Southern Hemisphere.

Sometimes the hot, long days of July are called the "dog days of summer".

It is sometimes called the Hay month because the grass dries out due to a lack of rain and can be made into hay.

July's birthstone, the ruby, is often associated with contentment, love, passion, and integrity.

July's birth flowers are the Larkspur or Water Lily.

There are two star signs which fall in the month of July. If you are born before July 22nd, then your star sign is Cancer. If you are born after this day, from July 23rd onward, then you’re a Leo. Those born under the sign of Cancer are said to be loyal friends with great emotional depth, and those born under the sign of Leo are said to be very proud people who display great leadership.

During July there are many countries which have their Independence Day. These include the United States, Belarus, Venezuela, Argentina, Belgium, the Bahamas, and the Maldives. The national days for France and Canada occur in July as well.

July is National Blueberry Month, so of course the recipe I am sharing reflects this fact.

Blueberry and Cinnamon Omelette

more details here

~ Wishing you a happy July 2024 ~

Dear reader, you will find a variety of articles, studies etc. plus recent news/views and recipe ideas within this blog, we hope something for everyone to read and enjoy ... but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan