Scrambled Eggs with Spinach

This nutrient-dense breakfast protocol delivers complete protein, bioavailable iron, and fat-soluble vitamins in under 10 minutes. The combination of pastured eggs and dark leafy greens provides sustained energy without blood sugar dysregulation—making it ideal for supporting stable cortisol patterns and metabolic function throughout your morning.

Coconut oil's medium-chain triglycerides (MCTs) offer rapid cellular energy, while spinach contributes folate, magnesium, and vitamin K. This is functional nutrition at its simplest: whole foods working synergistically to support optimal physiology.

Ingredients (2 servings)

• 1 tablespoon coconut oil (prefer organic, virgin)
• 1 cup baby spinach (organic when possible)
• Pinch of oregano (contains antimicrobial compounds)
• Sea salt, to taste (provides trace minerals)
• Black pepper, to taste (enhances nutrient absorption)
• 2 pastured eggs, beaten (higher omega-3 and nutrient density)

Preparation Protocol

Step 1: Heat Preparation Place a skillet over medium heat. Add coconut oil and allow it to melt completely, approximately 2–3 minutes. The oil should shimmer but not smoke.

Step 2: Spinach Wilting Add baby spinach to the skillet. Cook for 1–2 minutes until just wilted—overcooking degrades heat-sensitive nutrients. Season with oregano, sea salt, and black pepper.

Step 3: Egg Addition Pour beaten eggs into the skillet. Tilt the pan to distribute eggs evenly across the spinach base, ensuring uniform cooking.

Step 4: Gentle Scrambling Using a spatula, gently fold and turn the eggs as they cook. Avoid overheating, which can oxidize cholesterol and create a rubbery texture. Continue for 2–3 minutes until eggs reach soft-set consistency.

Step 5: Immediate Serving Remove from heat promptly. Eggs continue cooking from residual heat. Serve immediately for optimal texture and nutrient preservation.

Serving Suggestions

Pair with fermented sourdough toast for additional prebiotic fiber, or serve alongside avocado for healthy monounsaturated fats and enhanced satiety.

Clinical Enhancement: For improved creaminess and additional protein, incorporate a splash of unsweetened almond milk or grass-fed cream with the beaten eggs before cooking.

Nutritional Considerations

Macronutrient Profile (per serving):

• High-quality complete protein (supports neurotransmitter synthesis)
• Healthy fats from coconut oil and egg yolks (hormone production)
• Dark leafy greens (micronutrient density, fiber)

Therapeutic Benefits:

• Supports stable blood glucose response
• Provides choline for liver and brain function
• Delivers bioavailable iron and B vitamins
• Anti-inflammatory omega-3 fatty acids (from pastured eggs)

This recipe exemplifies our food-as-medicine philosophy at Princeton Integrative Health. Simple, evidence-based nutrition that supports your body's natural healing capacity.

Questions about optimizing your nutrition protocol? Contact us for personalized guidance.