Vegetable Egg Roll
Ingredients:
3 Eggs
100g fresh Spinach
Selection of Vegetables of your choice. I'm using:
¼ Red pepper, chopped small
5 Baby corn, chopped small
4 Asparagus, chopped small
2 sticks Celery, chopped small
70g Broccoli, chopped small
1 Scallion, chopped small
1 small Carrot, chopped small dice
Salt, pepper to season
A little olive oil for cooking
Instructions:
Blend the Spinach and Eggs together. Season with salt and pepper.
In a pan, add a little oil and cook all the vegetables until tender but not hot.
Heat a shallow non-stick pan with a dollop of oil. Pour in the Spinach and Egg mixture and allow to cook in a crepe. Cook on a moderate heat until set.
Place the Egg on a plate and then add the vegetables. Roll up and serve straight away.
Ingredients Nutritional Breakdown
Eggs (3 large): Eggs are a good source of protein and contain omega-3 fatty acids (especially if they're enriched), selenium, vitamin D, and B vitamins. However, the yolks are high in cholesterol, so some prefer to limit their intake. Approximately 210 calories, 18g protein, 15g fat, 1.5g carbohydrates.
Spinach (100g): High in antioxidants, vitamins A, C, K, iron, and calcium. Spinach is excellent for an anti-inflammatory diet. Roughly 23 calories, 2.9g protein, 0.4g fat, 3.6g carbohydrates, 2.2g fiber.
Vegetable Mix: These vegetables are rich in vitamins, minerals, and antioxidants. They provide dietary fiber, which helps reduce inflammation.
Red Pepper (25g): High in vitamin C and antioxidants. About 8 calories, 0.3g protein, 0.1g fat, 1.9g carbohydrates, 0.6g fiber.
Baby Corn (75g): A good source of fiber, vitamin A. Approximately 54 calories, 1.5g protein, 0.5g fat, 12g carbohydrates, 2g fiber.
Asparagus (60g): Rich in vitamins A, C, E, and K. About 13 calories, 1.4g protein, 0.1g fat, 2.5g carbohydrates, 1.2g fiber.
Celery (80g): High in vitamin K. Roughly 13 calories, 0.6g protein, 0.2g fat, 3g carbohydrates, 1.6g fiber.
Broccoli (70g): Contains vitamins C and K, folate, and fiber. About 24 calories, 2.6g protein, 0.3g fat, 4.7g carbohydrates, 1.8g fiber.
Scallion (15g): A source of vitamins A and C. Approximately 5 calories, 0.3g protein, 0g fat, 1.2g carbohydrates, 0.4g fiber.
Carrot (30g): High in beta-carotene (vitamin A) and fiber. Roughly 12 calories, 0.3g protein, 0.1g fat, 3g carbohydrates, 0.9g fiber.
Olive Oil (for cooking, ~2 tsp): Contains monounsaturated fats and polyphenols, beneficial for heart health and reducing inflammation. About 80 calories, 9g fat.
Total Nutritional Estimate (Approximate)
Calories: 442 calories
Protein: 28g
Fat: 25g (with healthy fats from olive oil and potentially omega-3 in eggs)
Carbohydrates: 31.4g
Fiber: 10.6g
Key Vitamins & Minerals: High in vitamins A, C, E, K, selenium, calcium, iron, and dietary fiber.
Anti-Inflammatory Aspects
This recipe is beneficial for an anti-inflammatory diet, especially for managing arthritis, due to its high content of antioxidants, omega-3 fatty acids (if omega-3 enriched eggs are used), dietary fiber, and a wide range of vitamins and minerals known to reduce inflammation. The variety of vegetables ensures a broad spectrum of nutrients that support overall health and can help in managing inflammation.
It's important to note that individual nutritional needs vary, and it's beneficial to consult with a healthcare provider or a dietitian for personalized dietary advice.your