Eggs are good for you!
No, they're bad for you!
Wait, wait, they're good for you again!
I know it gets confusing out there.
Eggs have lots of protein, are satiating, and are a good source of B-12 and vitamin D.
Yes, they have cholesterol. However, recent studies suggest that human cholesterol is not necessarily linked to dietary cholesterol intake.
That being said, eat eggs in moderation if you have a cholesterol problem until the science catches up.
Veggies and Eggs
Sooo, here's some of the not so fun news if you love bacon.
Yeah, it's not going in here 🙁
Neither is toast 🙁
I promise, though, that you will be full and not hungry 2 minutes later.
1 - 2 eggs
1/4 cup zucchini
1/4 cup onions
1/4 cup red and or green peppers
1/4 cup carrots
1/2 cup COOKED and diced sweet potatoes (optional)
1 tsp coconut oil or butter or ghee
Salt and pepper to taste
Just look at that rainbow of veggies!!!
Step 1: Dice the veggies into equal sized cubes (approximate is okay, you just don't want a 1" cube with 1/4" cubes as things will burn and others will remain raw).
Another option is to use a chopper or food processor to make the job quicker. I try to dice a bunch of veggies when I get home from the grocery store so I can just cook quickly all week).
Step 2: Heat skillet over medium heat and melt butter.
I like to use a steel skillet to get more iron but you can use any fry pan you have.
Step 3: Put a piece or two of veggies in to see if pan is hot enough. It should sizzle. Wait until pan is hot enough to sizzle! Then, place all veggies in pan and saute for 3-5 minutes or until soft but still firm.
Step 4: Either remove veggies to a bowl or slide to edge of pan.
Step 5: Turn heat down to medium-low and if necessary spray pan with oil or spread a bit of coconut oil to prevent egg from sticking.
Step 6: Crack egg(s) into a small cup so you can remove shells that inevitably end up in the egg, and so you can pour egg(s) gently into pan. Then pour eggs into pan.
Step 7: Cook egg(s) for about 2 minutes. As the egg whites firm, slice a line in them to help cook the upper layer, and use a flipper to ease up edges of egg whites.
Step 8: Carefully flip egg over and cook for another minute.
Step 9: Dish veggies on to plate and then place cooked egg(s) on top. Add salt and pepper to taste.
Step 10: ENJOY with a small serving of fruit.
OTHER VEGGIES YOU CAN USE: spinach, kale, broccoli, cauliflower, green beans, whatever leftover veggies you have from dinner, mushrooms, etc. Use what you love so that you love what you're eating!
Scrambled Eggs and Salsa
Scrambled eggs are quick to make and you don't need milk or water to make fluffy eggs. The key is to scramble or blend the eggs to whip some air into them and they become light and fluffy!
1/4 cup of Salsa of your choice - I love Frontera Grill's Chipotle Salsa and their Habanero with Corn.
1/8 cup of shredded cheese of your choice - I like colby but I'm boring
1/8 avocado (optional)
1 tsp cilantro (optional)
1/2 cup fruit of your choice
Step 1: Get out all of your ingredients and have them measured and ready to go.
Step 1.2: Heat your pan over medium-low flame
Step 2: Place eggs in a bowl and whip the heck out of them for a minute
Step 3: Pour eggs into pan and let them set for about 30 seconds. Then begin folding them over until they are cooked as much as you like them. (I like runny eggs 😉
note: eggs continue to cook for another minute or so when the leave the pan so don't overcook them!
Step 4: Place cooked eggs on plate, top with salsa, cheese, avocado, and cilantro. Salt and pepper to taste.
Serve with fresh fruit.
Hard Boiled Eggs on Sprouted Toast
It's hard to believe how easy it is to mess up hard-boiled eggs.
Yet, I've done it several ways many times.
Are your yolks green? Um, they're overcooked!
I read how to boil an egg by Julia Child a long time ago, and the recipe worked quite well but was the biggest pain in the ass ever.
She said to use a pin to poke a hole through one end so that the eggs would be easier to peel. I didn't see a difference and I stuck myself more than once when that pin slid off the end of the egg.
Did you know eggs are slippery on the outside too? Me neither.
Anyway, boiled eggs are great on the go and filling. So while you're watching a favorite TV show, you can also be cooking your breakfast.
Place 6-12 eggs in a pot and cover until 1" of water is above the eggs.
Turn heat on to medium high flame.
Bring to a boil.
PAY ATTENTION TO THE POT. More than once I've forgotten I was boiling eggs and well, yuck.
At 8 minutes you have soft boiled eggs. At 10 minutes you have hard boiled eggs. At 12 minutes you have rubber eggs. That's a fact.
Take out a large bowl and fill with water and ice.
At the 10 minute mark remove pan from heat, pour out hot water and cover eggs in cold water.
Then move the eggs carefully into the ice bath to stop the cooking process and leave in the cold water for a minute.
Now Julia says to dunk them back into the boiling water to get the peel to come off easier (NEVER worked for me). So I just leave mine in a bowl to cool down and then I refrigerate them.
Another fact is that if you use older eggs they do tend to peel better. So if you have eggs that have been in the fridge awhile, use them for this recipe.
Not to brag, but since we have our own chickens (I know you're jealous), I never have old eggs, except my own if you know what I mean. hehehe.
After you have hard boiled eggs you can pretty much eat them straight up, slice them on your favorite sprouted bread (look in freezer section at store) for breakfast, mix them in cottage cheese, or serve them in a salad and eat them at lunch.
Hard boiled eggs are a staple for the quick fix.