Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"I myself prefer my New Zealand eggs for breakfast."
-Elizabeth II, Queen of England 1952 - Present

The refrigerator light goes on...

Eggs are good for you. Period. Quit worrying and enjoy them.

You can substitute almost any veggie for the mushrooms but I like the meaty flavor that they bring. Scrambled eggs are especially good with red or green bell peppers or even spinach.

Eating Eggs

It appears that people with elevated cholesterol levels are able to have their eggs and eat them, too!

Dr. Frank Hu from the Harvard School of Public Health published a study of over 100,000 people who reported their egg consumption (April 1999 issue of the Journal of the American Medical Association).  Because the study's participants were also a part of the Nurse’s Health Study and the Health Professional's Follow-up Study, he was able to compare their egg consumption with their health data.

He found that intakes of up to 1 egg daily did not cause an increase in the risk of heart disease or stroke.  This doesn't mean that control of total dietary cholesterol should be abandoned altogether. It just means that this one study found that eggs alone did not have an impact on this group's risk.  

This raises the question of whether other components in eggs render its cholesterol less harmful than the cholesterol found in other foods.  As usual, more research needs to be conducted on this subject.  


Healthy Scrambled Eggs

Servings = 2 | Serving size =2 eggs

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3,4,5.

Scrambled Eggs keep O.K. for about 24 hours and make great sandwiches with a bit of mayo, lettuce and tomato.

Serve with a slice of whole wheat or gluten-free toast.

3 large egg whites
1 large egg yolk
2 Tbsp water
1/8 tsp salt
1 tsp unsalted butter
8 ounces fresh crimini mushrooms
fresh ground black pepper

Place the egg whites, egg yolk, water and salt in a small mixing bowl and whisk until frothy.

Melt the butter in a small non-stick skillet pan over medium-high heat. Gently sauté the mushrooms until browned. Toss frequently. Cook the mushrooms until they are a dark caramel brown.

Add egg mixture and stir the eggs cooking until firm.

Add fresh ground black pepper to taste and serve.

Nutrition Facts

Serving size = about 1 cup

Servings = 2


Amount Per Serving

Calories 96 Calories from Fat 45
% Daily Value
Total Fat 5g 7%
    Saturated Fat 2g 11%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 110mg 37%
Sodium 383mg 16%
Total Carbohydrates 4g 1%
    Dietary Fiber 1g 4%
    Sugars 2g
Protein 10g
Vitamin A 4% Vitamin C 4%
Calcium 2% Iron 5%
Vitamin K 0 mcg Potassium 447 mg
Magnesium 16 mg