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Posts Tagged eggs

Easy Huevo Rancheros

Huevos rancheros is a traditional Mexican dish prepared with a corn tortilla, eggs and fresh salsa. This quick and easy version is an excellent source of protein, good fat, and slow digesting carbohydrates that will get you through your day.

 

Prep and Cook Time: 15 minutes
Makes 1 serving
Adapted from whfoods.com

Ingredients:

  • 1-2 eggs
  • 1 can black beans
  • 1 Tbsp extra virgin olive oil
  • 1 tsp roasted red pepper flakes
  • ¼ avocado, sliced
  • Pico de gallo, to taste
  • 3 Tbsp grated organic cheddar cheese
  • 1 organic corn tortilla
  • Chopped cilantro, to taste
  • Cayenne pepper, optional

 

Directions:

  1. Heat oven to 350°
  2. Poach eggs
  3. While eggs are cooking heat olive oil in a saucepan over medium heat. Add red pepper flakes as they become fragrant, add beans. Cook for 5 minutes or until hot.
  4. Meanwhile, place tortilla in warm oven until crispy.
  5. Remove crispy tortilla and place on a plate. Top with ¼ cup beans, cheese, poached eggs, avocado, salsa, cilantro and a pinch of cayenne pepper if you want an extra kick.
  6. Buen provecho!

Lorin’s Egg Stack

I love this recipe. It’s my twist on the traditional Eggs Benedict sans the calorie-laden hollandaise sauce.

Great for Sunday brunch or as a special treat. For a complete meal, add fresh fruit on the side, a cup of green tea and your ready to start your day!

Makes 2 servings
Ingredients:

  • 2 Fresh eggs, pasture raised is preferred
  • Block of cheese of your choosing, you will use about 1/2 oz. per serving. I like to use Organic Valley Raw Milk Sharp Cheddar.
  • 1/2 ripe avocado
  • Pastured butter or ghee
  • 2 slices of gluten free brown rice toast, or whole wheat if preferred
  • 1 package of bacon, 2 cooked slices per serving
  • Fresh cracked pepper

Tools:

  • Silicone egg poachers
  • Large saucepan
  • Potato peeler
  • Large skillet
  • Screen splatter guard for skillet, optional

Directions:

  1. Start by putting bacon in a cold pan, put it over medium heat and turn every couple of minutes. Place on a plate topped with paper towels to drain excess fat. Set aside.
  2. As bacon is cooling, bring 1 1/2″ of water to a boil in a large saucepan. Prep the silicone poachers with extra virgin olive oil spray, coat evenly. Once the water is boiling, reduce to a simmer, add the poaching pods and crack an egg in each. Cook for 4-6 minutes depending on desired firmness. Use a slotted spoon to remove pod from water. To remove the egg, run a knife around the egg edge, turn over and gently push the eggs with both thumbs- wait until toast is assembled to remove egg.
  3. Toast the bread. Meanwhile, slice cheese with a potato peeler, set aside. After bread is done toasting, butter then add 3 slices of cheese per toast.
  4. Next add 3 slices of avocado, about 2 slices of bacon, and carefully place an egg on top of stacked ingredients and add cracked pepper to taste.
  5. Enjoy!

 

 

Nutrition Facts:
Serving size: 1 stack
Calories: 358
Total fat: 21 g
Cholesterol: 240 g
Sodium: 690 mg
Fiber: 4 g
Sugar: 4 g
Protein: 17 g

Eggs

 

Eggs have had a bad rap but lately they’ve been making a comeback. Not only are they a low cost, convenient food but they provide nearly every nutrient humans need to thrive. Think about it, an egg is a little container full of nourishment for developing chickens. To that end, they must be nutritious!

For nice breakfast ideas try Lorin’s Egg Stack or Easy Huevo Rancheros.

Nutrient Profile

One large egg contains:

  • 72 calories
  • 6.3 grams of protein
  • 212 mg of cholesterol
  • 5 grams of fat
  • With only a trace of carbohydrates

Eggs are an excellent source of vitamin K, vitamin B12, thiamine and biotin. The egg yolk is one of the few foods that has natural occurring vitamin D. Depending on what the chickens are fed, some eggs contain omega-3 essential fatty acids. Eggs are also rich in heart healthy nutrients betaine and folic acid. Not to mention mineral rich full of selenium, phosphorus, sulfur and iodine. All exceptional vitamins and minerals required for vitality.

Health Benefits

Eggs and Cholesterol

During the 1950’s egg consumption dropped drastically. Since one egg contains 212 mg of cholesterol, they were thought to be a contributing cause of heart disease. However, while egg consumption was on the downturn, heart disease was on the upswing. Only a small amount of dietary cholesterol actually enters into the bloodstream. In fact, saturated and trans fats have a much greater impact on cholesterol levels than dietary cholesterol.

Several recent studies illustrate the consumption of eggs to actually lower the risk of heart disease instead of contributing. Furthermore, a study published in The Journal of American Medical Association, demonstrated that people who reported eating four eggs per week had lower mean serum cholesterol levels than those who ate one egg per week.

Eggs and the Brain

Eggs are an excellent source of choline, a key component in fat-containing cell membranes and the brain is made up of about 60% fat. There are two primary molecules that make up the majority of the brain’s total mass and choline is a major substrate for both as well as one of the brain’s key neurotransmitters.

Choline is highly productive in the process of methylation. In methylation, methyl groups are transferred to carry out different processes. Examples of methylation are communication in cells or turning on certain genes in our DNA.

Eggs and Weight Loss

Starting your day with ample protein is essential to revving metabolism. In a randomized controlled study, 160 overweight men and women were divided into two groups; one ate a bagel breakfast and the other a breakfast with 2 eggs for 8 weeks along with a low fat diet and 1,000 calorie deficit. As a result of the trail; the egg eaters lost almost twice as much weight, experienced increase energy levels and an 83% decrease in waist circumference than the bagel eaters. As a bonus, there was no sign of an increase in blood levels of total, HDL or LDL cholesterol or triglycerides in either group. Meaning, healthy individuals can enjoy eggs without risking a heart attack.

Eggs and the Eyes

Lutein is one of the carotenoids known to prevent cataracts and macular degeneration. It may be more readily available in eggs than other sources such as leafy greens due to the fat and choline content.

 

Moral of the story: Eat more eggs!

 

References:

Ballesteros MN, Cabrera RM, Saucedo Mdel S, Fernandez ML. Dietary cholesterol does not increase biomarkers for chronic disease in a pediatric population from northern Mexico. Am J Clin Nutr. 2004 Oct; 80(4): 855-61. 2004. PMID: 15447890.

Dhurandhar N. Vander Wal J, Currier N, Khosla P, Gupta A. Egg breakfast enhances weight loss. The FASEB Journal. 2007; 21:538.1. 2007.

Ensen HH, Batres-Marquez SP, Carriquiry A, Schalinske KL. Choline in the diets of the US population. NHANES, 2003-2004. The FASEB Journal 2007; 21:219. 2007.

Howell, W.H., D. J McNamara, M.A. Tosca, et al. Plasma lipid and lipoprotein responses to dietary fat and cholesterol: a meta analysis.  The American Journal of Clinical Nutrition 1997; 65(6): 1747-1764.

Hu, F.U., M. J. Stampfer, E. B Rimm, J.E. Manson, A/ Ascherio, G. A. Colditz, B. S. Rosner, D. Speigelman, F. E. Speizer, F. M. Sacks, C.H. Hennekens, and W. C. Willet. A prospective study of egg consumption and risk of cardiovascular disease in men and women. Journal of the American Medical Association 1999; 281(15)-“ 1387-1394.

Hu F.B., Stampfer MJ, Rimm E.B., et al. A prospective study of egg consumption and risk of cardiovascular disease in men and women. JAMA. 1999; 281:1387-94.