Scrambled Eggs Get A Calcium Boost When You Mix In These 2 Tasty Additions
For a quick, filling, functional breakfast that's ready in under 10 minutes, foodies have to look no further than scrambled eggs, and they can add calcium easily to this dish by including some extra ingredients.
One large egg contains roughly 25 mg of calcium, the bulk of which (about 22 mg) is found in the yolk. Working in tandem, the addition of superfood kale and calcium-rich cheese join forces to create a nutritional powerhouse. 1 cup of cooked kale packs an impressive 177 mg of calcium, as well as a vegetal, savory taste — after all, a healthy brekky should taste good, too!. The rich, gooey body of the cheese creates a craveable textural interplay alongside those fluffy eggs and tender-yet-toothy kale.
Foodies can also customize the flavor of their scramble by experimenting with different types of cheese — each of which offers a unique calcium benefit. Umami-bomb Parmesan (335 mg of calcium per ounce), tangy goat cheese (254 mg), funky Swiss (252 mg), creamy mozzarella (222 mg), sharp cheddar (199 mg), nutty gouda (198 mg), and salty feta (140 mg) are top calcium-rich candidates.
Kale and cheese give nutrient-dense eggs a major calcium upgrade
To seamlessly incorporate leafy kale and melty cheese into your next pan of soft and fluffy scrambled eggs, start by wilting washed, shredded kale in a pan with a bit of olive oil. Be sure to remove the tough ribs, which will interrupt the mouthfeel of your fluffy scramble. The greens will take longer to wilt and soften than the eggs will take to cook (and bonus points for the omega-3 fatty acids and vitamin E in the olive oil). At this point, you could also add aromatics like garlic or shallots for even more flavor, if desired. Then, once the kale has wilted, add your whisked eggs to the pan alongside a generous handful of grated cheese and scramble as you normally would. You could even whisk a dollop of cottage cheese directly into your eggs before adding them to the hot pan for even more moisture in each bite — and an extra 111 mg of calcium per 3.5-ounce serving.
All it takes is just a few budget-friendly ingredients to whip up a kale-cheese scramble and get even closer to your calcium goals. Need a heartier breakfast to fuel extra busy days? Try serving those cheesy, kale-dotted scrambled eggs atop a slice of crusty whole wheat bread smeared with ripe, mashed avocado. It's a handheld, nutrient-dense slice of plant-based power — and, to complete the meal, it can be served with a dish of calcium-rich fruits you may be overlooking or a glass of crisp and gingery green juice.
