Nutitional Egg Recipe
One of our favorite foods — and one of the best for your health — has a bad rap, based on outdated science.
In fact, you’ve probably been told for years not to eat it: “It’ll make your bad cholesterol go up. It’ll give you a heart attack.”
Well, as a cardiologist myself with 30+ years of experience, let me assure you: It will do no such thing.
In fact, if you get it from the right place, it’ll do exactly the opposite: Support better cholesterol levels, a healthier heart, give you tons of nutrients…
Plus, to be quite frank, it’s absolutely delicious.
And what food am I talking about? EGGS, of course!
Let me show you right now why eggs are actually good for you, and which eggs you should get [IMPORTANT].
After that, you’ll get to enjoy a delicious (and easy) egg recipe I put together just for you.
Now, most of the bad info surrounding eggs casts a very harsh light on the fatty yolks.
It comes from that old idea that all fats and cholesterol are bad… but we’ve known that’s not the case since the end of the 1970s!
There are good fats, and there are bad fats. There’s good cholesterol, and there’s bad cholesterol.
And egg yolks contain good fats and boost your good cholesterol levels… IF you get the right kind of eggs.
The best kind of egg you can get comes from a pasture-raised hen that grazes outside on the grass all day long.
This hen gets to forage on its natural diet of small plants, seeds, and insects. And as a result, the egg has a strong shell, and inside you’ll find a gloriously rich yolk.
The color of this yolk will be almost orange… full of carotids, minerals, anti-inflammatory omega-3s, and all sorts of other wonderful stuff.
NOTE: Don’t be fooled into thinking “free-range” eggs are pasture-raised. “Free-range,” at this point, is a meaningless marketing term.
The “free-range” chickens are usually locked in warehouses and fed an unhealthy diet of soy and grains. This makes for a nasty, inflammatory, omega-6-rich pale yellow yolk — NOT what you want.
See the difference for yourself:
The orange pasture-raised yolks (on the right) have a buttery-rich texture and a perfect flavor balance for fried eggs, scrambles, omelettes, frittatas, or whatever else tickles your taste buds in the morning!
You can find these pasture-raised eggs at certain Whole Foods markets and farmer co-ops. However, the real deal is often hard to find in many locales, even if you have one of these markets.
So, if pasture-raised eggs aren’t available or are too pricey, the next best option is omega-3 eggs — which are available at most stores.
If pasture-raised eggs are the Rolls-Royce of eggs, omega-3 eggs are the high-end Cadillac.
The hens that lay omega-3 eggs are fed with flax seeds to boost the heart-healthy omega-3s in the yolks.
And, even though they’re not pasture-raised, omega-3 eggs are still mighty delicious!
Either option — pasture-raised eggs or omega-3 eggs — will fuel your body with good fats, protein, omega-3 fatty acids, and other vital nutrients.
In other words, these eggs will make for a tasty, satisfying breakfast that fuels your heart, muscles, and brain. And you deserve nothing less!
And so you can taste the difference for yourself, here’s my recipe for one of the best omelettes you’ll ever taste:
Dr. G’s California Classic Omelette
As promised, this gem of an omelette is packed with heart-healthy omega-3s and protein to keep you fueled… not to mention tons of poly-phenol-rich kale.
Note: If kale isn’t exactly your favorite, give this recipe a try before writing it off –– it’s my favorite way to turn kale skeptics into believers!
By the way, this omelette is good for more than just breakfast –– I love it with a big green salad for lunch or dinner, too!
2 pasture-raised or omega-3 eggs
1 Tablespoon extra virgin olive oil
2 cups sliced kale
1 Tablespoon grated Parmesan
¼ diced avocado
2 Tablespoons chopped prosciutto (optional)
Salt and pepper to taste
Whisk the eggs with a pinch of salt and set them aside.
Heat an 8” nonstick skillet over medium heat, and add half the olive oil.
Add prosciutto, if desired, and kale. Saute until the kale is wilted, then remove the kale mixture and place in a bowl. Mix in avocado and a squeeze of lemon juice, and set aside.
Wipe pan clean and put back on the stove over medium heat. Add the rest of the olive oil and the eggs.
Cook over medium heat until eggs are cooked through on the bottom and beginning to set on top.
Sprinkle with cheese, and let cook a minute more, allowing cheese to melt, then carefully remove omelette to a plate. Place kale mixture on half of the omelette and fold to make that classic half-moon shape.
Keep in mind: If the omelette breaks, no big deal. Just add the kale to the pan and mix everything up for a California Scramble!
Just remember, when you make this omelette, use Pasture-Raised or Omega-3 eggs.
They’re some of the most perfect sources of balanced fat and protein. And aside from that, they’re delicious, easy to prepare, and AFFORDABLE.
Enjoy for breakfast, lunch, or dinner… whatever puts a smile on your face. 🙂
Looking out for you,
Steven Gundry, MD