Healthy Recipes: Kale and Feta Scramble

2012-10-10 15.17.26

I found a great healthy breakfast meal that I wanted to share with you all. Now, I’m no chef or nutritionist, I’m just playing around with ingredients and finding new healthy recipes. This recipe was inspired by the classic spinach and feta cheese scramble, with kale as a substitute. It was also inspired by the Dash Diet to help lower my blood pressure. The goal of this meal was to get healthy sized portions of each food group in one meal, in addition to seasoning with spices to cut any extra sodium (I’m no expert, I’m learning and applying as  I go).

To make this recipe, you will need the following:

2 large eggs

2-3 leaves of fresh kale (depending on the size of the leaves).

1 tbsp. of Athenos reduced fat feta cheese crumbles

1 splash of 1% milk

1 tbsp. of extra virgin olive oil

1/2 tsp. of minced garlic


black pepper

1 slice of whole wheat bread

1 handful of green grapes

Start by adding one teaspoon of olive oil to the skillet with 1/2 teaspoon of minced garlic over medium heat. While the garlic is beginning to simmer, chop the leaves of fresh kale and add them to the pan. Sautee’ the garlic and kale together for about 2 minutes while you prepare the scrambled eggs. In a bowl, add two eggs, a splash of 1% milk, sprinkle a little cumin and black pepper into the bowl, and beat the eggs. Once the kale is sautéed in the pan, (not overcooked, the kale should still have a nice green color and a bit of crunch to it) add the eggs mixture to the pan. Let the eggs heat up in the pan for about 30-60 seconds, then add 1 tbsp. of Athenos reduced fat feta cheese. The mixture will look like this:

Begin to scramble the eggs, kale and cheese mixture in the pan, until the eggs are fully cooked (2-3 minutes). In the meantime, pop the slice of whole wheat bread into the toaster.

Once the scramble is done, place the eggs on the plate with the slice of wheat toast (no butter), and a handful of washed green grapes like the picture below.

Now, like I mentioned above, I am no expert on healthy eating. I’m experimenting and learning as I go. What I like about this healthy meal is, I didn’t have to add any salt for flavor (thanks feta cheese), and it included something from each food group.

Meat/protein: Eggs

Vegetables: Kale

Grains: Whole Wheat Bread

Dairy: Athenos Reduced Fat Feta Cheese/ 1%Milk

Fruit: Green Grapes

Fat: Extra Virgin Olive Oil

I’m not sure what the exact numbers are for nutrition facts on this recipe because I’m still learning how to research every ingredient that I cook with. What I do know is this recipe was delish and I felt awesome knowing that I was putting something healthy into my body!

The is the first original healthy recipe that I’ve created and shared with you all on this blog. As I learn more about healthy eating and continue to create healthy recipes, I will post them here!

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