Eggs have gotten a bad rap over the last few decades. As part of the government’s movement to demonize saturated and animal fats, eggs were mistakenly blamed for raising cholesterol and contributing to heart disease. Consequently, we were encouraged to replace eggs and many other whole, natural foods with processed, “low-fat” and “low cholesterol” food products, such as margarine and processed boxed breakfast cereals (one of the most deceptive “health” food products in existence). It wasn’t long before modern-day illness was on the rise, cases of heart disease began to skyrocket, and we were left to figure out where we went wrong.
In reality, eggs are a superfood. It’s what many nutritionists and doctors have known for quite some time, and even the US government is finally getting on board, as they recently loosened their guideline restrictions on eggs (sadly, they still continue to vilify saturated fat and praise unhealthy grains, but I’m hoping those guidelines may finally be corrected one day too).
For me, eggs have been very instrumental in my healing. When I was at the worst points during my recent 2½-year Crohn’s flare, eggs became the only food I could tolerate on a daily basis. There was a time when I literally survived on a mere two scrambled eggs a day (cooked in unrefined coconut oil, of course). Knowing that they are a nutritionally-dense “safe” food for me, they’ve remained in my daily diet for the last 3½ years, and are now an important part of my current anti-inflammatory Paleo diet. I admit, there were moments when I let the mainstream nutrition myths mess with my head: I questioned whether or not my egg intake was negatively affecting my cholesterol levels, and this was the last thing I needed. It was not too long ago when I battled with extremely high white blood cell and platelet counts, low red blood cell counts (i.e. I was very anemic), abnormally elevated liver counts and borderline high blood sugar. I had to have blood transfusions, iron infusions and was closely monitored for over two years. I’m thrilled to say that just two weeks ago, my most recent blood work came back completely normal, my cholesterol levels were perfect, and my results were the best my doc has ever seen in me. Score one very big point for Paleo! Sure, there are some exceptions (some people have allergies or intolerances to eggs), but for the most part, there’s no reason to fear this nutritionally-dense (and relatively inexpensive) superfood.
Of course, where our eggs come from has become source of concern lately (but I suppose that’s true for all food these days). Seeking out organic eggs is one matter, but then there is the matter of how those chickens are raised. Not all farms whose cartons boast “free-range” or “cage-free” are necessarily raising their chickens in the open space we’d expect. Unfortunately, much like it is with the rest of our food supply, it’s best to seek out farms that raise their produce and livestock with ethical standards and practices. For a list of trust-worthy, transparent organic egg brands, check out this handy guide (I keep a direct link on my phone). Have access to a local farm that sells fresh eggs? Even better! If you have any questions or concerns, you should be able to visit the farm to witness the living conditions of their chickens firsthand. (I’ve been fortunate to be able to do so at a great local farm here in southern California, Farm Lot 59). Now, if you can raise your own chickens, that’s the best choice of all (someday I hope to be one of those people!).
So that (finally) brings us to this recipe for a veggie omelette, a quick, easy and healthy meal to make. As a fancier, more interesting version of scrambled eggs, it’s a great way to get in some veggie servings first thing in the morning. This is my go-to dish, not only in the mornings, but also on those nights when we have pretty much nothing left in the fridge except for a carton of eggs and that last lonely zucchini (or whatever green veggie is still sitting in our produce drawer). Don’t feel like fussing to create a perfect-looking omelette? A veggie scramble (using the same ingredients) is just as delicious (and you can’t mess it up)! I used spinach and zucchini for this omelette, but feel free to use whatever yummy greens and other veggies you have available. I also used raw goat cheese in this version, which is accepted in some Paleo circles and not in others…so use or omit it as you prefer. (Be sure to omit the cheese to make this omelette Whole30 friendly!)
(gluten-free, grain-free, vegetarian, dairy-free option*)
- 5 pastured eggs
- 2 Tbsp organic/unrefined virgin coconut oil
- ¼ cup onion, diced
- 1-2 cups sliced/chopped veggie of your choice: zucchini, spinach, asparagus, broccoli, mushrooms or combination of, to your liking
- Raw goat cheese, sliced (optional; *omit for dairy-free or Whole30 option)
- Sea salt and ground black pepper to taste
In a 10-inch frying pan, sautée onions in coconut oil on medium heat for 1-2 minutes.
Add veggie(s) of your choice. Cover and cook for about 5 minutes on low-medium heat, until veggies are softened, tossing intermittently. Season with salt and pepper and toss again.
While veggies are cooking, whisk eggs thoroughly. Whisk in a couple dashes of salt.
Slice goat cheese and set aside (optional).
Pour beaten eggs over veggies and allow to seep all the way around the pan. Cover and let sit on low-medium heat until all the eggs are solid (do not toss or stir).
Once top of omelette is firm, lay out slices of goat cheese on one half of omelette (optional). With a spatula, flip opposite side of omelette onto the cheese side, creating a half circle. Remove pan from burner (cheese will melt by heat from the omelette).
Slice and serve with fresh avocado, salsa and/or some
nitrate-free, sugar-free bacon. Enjoy!
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