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Kale Sundried Tomato Eggy Scramble

If you know me from my days developing and writing recipes for AOL then you know I'm a certified pancake monster from the Institute of Pancake Lovers. But,
Sep 16, 2012 | Joy McCarthy

If you know me from my days developing and writing recipes for AOL then you know I'm a certified pancake monster from the Institute of Pancake Lovers. But, I also LOVE eggs (which I often add to my pancakes) because they are one of mother nature's most perfect foods (if you don't have an allergy or food sensitivity of course).

This low cost, high quality food available year-round contains two very important macronutrients: protein and good fat. These two essential nutrients are important for brain health, in fact, your brain is comprised of mostly fat. Yes, you have a fat head. ;) Protein is essential for the production of neurotransmitters such as serotonin and dopamine. And one egg has about 6-7mg of protein and half of this protein is contained in the yolk!

Eggs also contain choline, approximately 115mg per egg. This vital brain nutrient is a key component of acetylcholine -- a brain chemical essential for sending messages and speaking to the rest of your body (for example, your muscles). It's responsible for keeping you relaxed and is considered an anti-anxiety neurotransmitter. Choline deficiency can also cause deficiency of another B vitamin critically important for health, folic acid. And if that wasn't enough, studies show choline reduces inflammation.

Guess what? More than 90% of Americans are choline-deficient according to an assessment on American's dietary choline intake by Iowa State University researchers (Jensen H, Batres-Marquez S, et al., FASEB Journal).

Eggs are a wonderful source of the all important mineral iron. In fact, this type of iron called heme iron is very absorbable provided you do not have digestive problems or a diet deficient in other nutrients that aid in the absorption of iron.

And that rumour that eggs are as bad as smoking? Not so. Complete and absolute rubbish. Watch or read this if you want to learn more.

Keep in mind a healthy body will produce less cholesterol the more cholesterol containing foods you consume, and will produce more if you don't eat enough (cholesterol is actually extremely important for the health and vitality of your body). If you have a lot of stress in your life and don't take positive steps to deal with it, eat too many processed foods, i.e. sugar and refined carbs, don't get enough exercise or have irregular bowel movements, cholesterol levels (and other issues) can easily creep up and, as a result, your body will become imbalanced.

So there you have it. Eggs are egg-ceptional foods and this recipe is nourishing, delicious and easy peasy. I made it for breakfast for Walker and I. It kept us full for hours!

Kale Sundried Tomato Eggy Scramble

1 tbsp organic coconut oil

4-5 kale leaves, washed and chopped (remove the leaves from the tough stem)

5-6 sundried tomatoes, thinly sliced (make sure you buy "sulfite-free, it's a preservative)

5-6 medium size certified organic eggs (yes, it's worth the extra cost and free range doesn't mean much)

1/2 cup almond milk (or water)

1 tsp hot chili flakes

Sea salt and pepper to taste

Method: Whisk your eggs with almond milk in a medium size bowl and set aside. Heat a large pan to medium temperature and melt your coconut oil. Lightly sautee the kale for about 1-2 minutes. Pour the egg mixture in the pan. And scramble it! Near the end, add your hot chili flakes, sea salt and pepper.

Recipe yields 2-3 servings.

As you can see from this photo, I enjoyed my brainy eggy scramble with a piece of Silver Hills sprouted toast with almond butta!

What's your favourite way to use eggs? Share below.

Have a joyous day!


Sep 16, 2012 BY Joy McCarthy
Erin @ The Grass Skirt   •   September 16, 2012

This looks delicious, Joy! I've been on an egg and kale kick, so I'll have to try it.


Ben Shepard   •   September 17, 2012

6-7mg doesn't sound like much protein, Joy! ;-)

Joy McCarthy   •   September 17, 2012

Mira   •   September 18, 2012

I love the versatility of eggs! This recipe sounds delicious. I had eggs with dill and swiss chard this morning because it's what I had in my fridge. I think goat's cheese would have been a nice addition if I had it.


Wholesome Hedonist   •   September 18, 2012

I am a bona-fide egg lover, and I'm always looking for ways to incorporate more kale - I will try this! My favourite way to eat eggs is 'in a basket' - put a slice of whole wheat bread inside a ramekin so it forms a cup, crack an egg inside, grate some cheese on top, then bake. Yum!


Claire-Marie   •   September 24, 2012

I love this recipe! In Holland where I live, they have something called 'boerenkool' which is part of the cabbage family and I think the closest to US kale. So I used that (although learned it needs to be boiled first!) and even though it took forever as I hadn't boiled it first, it was delicious. Will definetly be making this again!


Helena   •   September 25, 2012

My fav breakfast is close to this recipe but I use fresh ripe tomatoes which are extremely abundant at the moment, onions, and heaps more kale, spinach or any other greens I have available and also onions/garlic.


Danielle   •   September 25, 2012

When do we add in the sun-dried tomatoes? PS. I know what I am having for breakfast tomorrow! ;)


Saturday 1 December | The Mindful Kapha   •   December 2, 2012

[...] doing. It was however so late it was well past breakfast time so I went straight to brunch. The Kale Sundried Tomato Eggy Scramble has really become one of my favorite things to eat for breakfast. It’s quick and easy to [...]


Nichola Reid   •   February 12, 2013

Lately I have been addicted to eggs on gluten free toast with mashed avocado, so good.


Tina Weller   •   February 22, 2014

I have made this three times since my hubby gave me your book a couple of weeks ago, and it's delish! I can't believe how much it fills me up - I am not hungry for hours after I eat this. Lovin' your book too, btw! :-)

Joy McCarthy   •   February 23, 2014

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