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These tasty breakfast dishes are everything you want at breakfast! Packed with healthy fats, protein, fresh herbs and that creamy, satisfying texture you get from oatmeal, but without the grains. You'll love this twist on your typical morning breakfast! Paleo, Whole30 and Keto approved.
Let's start with the great egg debate. Are eggs good for us? If you've been paying attention to the news lately, you might think that an egg or two a day is the leading cause of heart disease. All due to a new observational study that was sensationalized by the media just a few weeks ago.
Fake news, guys, don't buy it.
The science behind the eggs.
This recent anti-egg article that went viral concluded from an observational study of around 30,000 individuals that consuming approximately 2 eggs per day leads to a 17% increased risk of cardiovascular disease.
I'm going to break this down into a few sentences, and then we'll move on to the REAL benefits of eggs.
First, an observational study is the weakest of all studies; Randomized trials are the gold standard (in other words, we cannot draw conclusions about the cause and effect of this type of study). Second, people reported their diet in this study, and if you've ever kept a food journal, you know that remembering your diet on a daily basis can be wrong. Third, the study also ignored other factors such as consumption of fried foods, trans fat, and refined sugar. Finally (and I could really list a lot more problems here), the study completely ignored the types of eggs people eat, which makes a BIG difference. I also want to mention here, that a 17% increase isn't really significant to offset the many benefits of eggs.
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Nutritional benefits of eggs
There are many things to talk about here: let's start with the basics. An organic egg could be the most perfect food. Packed with protein and healthy fats, but also contains more vitamins and nutrients than any other animal protein. All this at a moderate level of calories and low economic cost. Literally and figuratively, A great nutritional investment for your money!
An egg is a food rich in vitamins that contains EVERY VITAMIN except for vitamin C. In the yolk we obtain vitamins A, D, E, K, B1, B2, B5, B6, B9 and B12, while the egg white It contains high vitamin content. amounts of vitamins B2, B3 and B5 but also significant amounts of vitamins B1, B6, B8, B9 and B12.
Eating two eggs per day covers 10% to 30% of the vitamin requirement for humans.
We also know from various studies (check this one here) that eating eggs daily is really beneficial for your health! Much better than a bowl of oatmeal. It increases our HDL cholesterol (the good cholesterol) and improves our LDL / HDL ratio (which is an important marker for heart health).
So what eggs should I buy?
Does the type of eggs you buy make a difference? Absolutely! In the most ideal situation, we raise our own chickens or obtain our eggs from a local organic farmer. If it's not available, we want to buy eggs with a USDA Organic Seal so we know chickens are eating food without pesticides and GMOs. One more step is to make sure they have an Approved Seal of Animal Welfare or a Certified Human Seal so they know that the chickens have been treated well and are eating more nutritious food. Happy, healthy chickens produce eggs with more Omega 3 and Vitamin E!
My favorite brands are Vital Farms, Pete and Gerry’s and Nellie’s.
N’Oatmeal salty breakfast
Soooooo, what is this tasty N’Oatmeal about? A total game changer !!! If you've ever tried salted oatmeal with an egg on top, you know these breakfasts are fantastically delicious. Top with everything you love: fresh tomatoes, basil, avocado, ham, bacon, or my favorite condiment of everything but the bun, so many possibilities!
How to make oatmeal
This recipe requires a few steps, but it's actually quite simple! You'll start by soaking cashews and walnuts in boiling water (or overnight). Pulse with some chia seeds, garlic, and basil in a food processor or blender. Before reaching the "nut butter" stage, it will stop pulsing.
Now put it in the saucepan with dairy-free milk and heat it up! Cook for about 10 minutes and cover with all things. This recipe makes enough for 4 servings. You can store the oatmeal in the refrigerator and reheat it every morning for a simple breakfast. Just cover with your egg!
N’Oatmeal salty breakfast
Calories 585 kcal
For the oatmeal:
- 1 cup raw walnuts
- 1 cup raw cashews
- 1/2 teaspoon of sea salt
- 1/3 cup loose basil leaves
- 2 garlic cloves, minced
- 1/4 cup chia seeds
- 2 cups milk without milk without sugar
For the bowls:
- 4 large eggs
- 1/2 cup sliced cherry tomatoes
- 1 avocado
- 1/4 cup parmesan cheese (optional)
- sea salt to taste
Soak cashew nuts and walnuts overnight in water or boiling water for at least 45 minutes. Drain and rinse the water. Place in a food processor or blender.
Add basil, garlic, chia seeds, and salt to the nut mixture. Press until smooth, stop the engine occasionally to scrape down the sides with a spatula. Don't overtighten and stop before the mixture reaches the nut butter stage.
Place the walnut mixture in a saucepan. Pour milk over mixture and cook over medium-high heat for a few minutes, stirring continuously. Reduce the heat to medium low and simmer for another 5-6 minutes until the mixture is warm. It should resemble a grain / porridge consistency.
Make the eggs by heating a large skillet over medium heat. Once hot, coat the pan with nonstick spray or avocado oil. Gently break the eggs into the pan and cover with a lid. Cook for about 4-5 minutes, or until the egg white is cooked and the yolk is not yet firm.
Divide the oatmeal into 4 separate bowls. Top with eggs and garnishes. Serve hot and put salt on the plates to taste. You can also cook just one or 2 eggs and use only 1/4 of the serving of oatmeal. Refrigerate the rest for later use. It will last all week in the fridge.
49 g of fat
Saturated Fat 7g
Vitamin A 485%
Vitamin C 10%