I was making scrambled eggs for breakfast this morning, a dish I make all the time, and realized I have never shared my recipe with all of you. It is actually very simple, but so delicious. The very first time I made my eggs with shallots, my husband commented on how much more flavor they had. He is my toughest critic, so I knew my method was a keeper!
If you decide to include eggs in your diet, a good choice is to eat Omega-3 enriched or pastured eggs. They are much more nutritious than eggs from factory-raised chickens. Historically, eggs have been considered unhealthy because they contain cholesterol. A large egg contains 212mg of cholesterol, which is a lot compared to most other foods. However, it has been proven, time and time again, that eggs and dietary cholesterol do NOT adversely affect cholesterol levels in the blood. In fact, eggs raise HDL (the good) cholesterol. They also change LDL cholesterol from small, dense LDL (which is bad) to large LDL, which is benign (1, 2, 3). A new meta-analysis published in 2013 looked at 17 prospective studies on egg consumption and health. They discovered that eggs had no association with either heart disease or stroke in otherwise healthy people. This isn’t new data. Multiple older studies have led to the same conclusion (4, 5). Further, eating eggs improves insulin sensitivity and reduces cardiovascular risk parameters (7).
A large egg contains (6): Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids. Eggs are also rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others). One egg contains 113 mg of Choline – a very important nutrient for the brain, among other things. (Source)
Eat the Yolks is a great resource if you are concerned about eggs and cholesterol. Here is a summary of the book:
Worry about cholesterol. Avoid red meat. Eat whole grains. Could it all be a lie? We live in an era of health hype and nutrition propaganda, and we’re suffering for it. Decades of avoiding egg yolks, choosing margarine over butter, and replacing the real foods of our ancestors with low-fat, processed, packaged substitutes have left us with an obesity epidemic, ever-rising rates of chronic disease, and, above all, total confusion about what to eat and why. This is a tragedy of misinformation, food industry shenanigans, and cheap calories disguised as health food. It turns out that everything we’ve been told about how to eat is wrong.
Fat and cholesterol are harmful to your health? Nope—they are crucial to your health. “Whole grains” are health food? Not even close. Counting calories is the way to lose weight? Not gonna work—nutrients are what matter. Nutrition can come from a box, bag, or capsule? Don’t count on it!
In Eat the Yolks, Liz Wolfe debunks all these myths and more, revealing what’s behind the lies and bringing the truth about fat, cholesterol, protein, and carbs to light. You’ll be amazed at the tall tales we’ve been told in the name of “healthy eating.” With wit and grace, Wolfe makes a compelling argument for a diet based on Paleo foods. She takes us back to the foods of our ancestors, combining the lessons of history with those of modern science to uncover why real, whole food—the kind humans ate for thousands of years before modern nutrition dogma led us astray—holds the key to amazing health and happy taste buds.
In Eat the Yolks, Liz Wolfe doesn’t just make a case for eating the whole egg. She uncovers the shocking lies we’ve been told about fat, cholesterol, protein, carbs, and calories and brings us the truth about which foods are healthy—and which foods are really harming us. You’ll learn truths like: – fat and cholesterol are crucial, not harmful . . . and why – “whole grains” are processed foods . . . and what to eat instead – counting calories is a waste of energy . . . and what we actually should be tracking – all animal products are not created equal . . . and which ones we truly need – nutrition doesn’t come in a box, bag, or capsule . . . and why there’s no substitute for real food!
Scrambled Eggs with Shallots
- 4 tbsp ghee or organic butter
- 1/4 cup chopped shallots (2 small shallots)
- 12 large eggs
- 1/2 tsp Himalayan pink salt
- Black pepper to taste
1. Melt ghee/butter in saute pan over medium-low heat.
2. Add the shallots and cook for 3-4 minutes, stirring frequently, until shallots begin to brown.
3. While the shallots are cooking, beat eggs with salt and pepper (I like to use a hand mixer).
4. Add the eggs to the pan and cook for approximately 4 minutes, stirring frequently with a small rubber spatula to scrape the bottom and sides of the pan, lifting and folding the eggs to make large curds.
5. Remove from heat 1 minute before they are done because they will continue cooking in the pan.
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“When you know better, you do better.”