So we’ve heard that eggs, especially egg yolks are high in cholesterol. But many recent studies and nutritional information by the USDA, one large egg actually has less than 300 mg of cholesterol, the daily recommended limit by the AHA. As well, several scientists claim that saturated and trans fats as well as increased refined carbohydrate consumption are to blame for increases in artery clogging fat (LDL) and not the dietary cholesterol found in eggs.
So, this is not to say that one should consume 9 raw eggs for breakfast like Rocky, but 1-2 eggs for breakfast two to three times a week is certainly a great way to have a balanced breakfast. Try them poached or hard boiled instead of fried in butter or try to make an omelet with just a bit of butter or olive oil in a non-stick pan. People give me a lot of flack about non-stick pans. I firmly believe if one takes care of their cookware using rubber or silicone utensils and not metal – that flakes of nonstick cookware will not flake into the food…but that’s my belief and not science.
So, here is a recipe.
Spinach omelet:
2 large or even medium eggs, cracked and beaten
2 tsp of butter (good quality organic, I like organic valley) or olive oil
1 handful of spinach
1 non stick 8 inch frying pan
Cooking time – about 1 minute
Directions:
1. Beat eggs in a small bowl with a fork – about 15 to 20 seconds
2. melt 1 tsp of fat in pan over medium to high heat
3. Add spinach and saute until wilts, set aside out of pot
4. add second tsp of butter to pan.
5. Add eggs and spread around. Using non-metal utensil like rubber or silicone spatula take sides of omelet and bring toward center as eggs set. This whole process should take about 30 seconds to 45 seconds and there should be no brown on underside.
6. When eggs are set. Add spinach to one side of flat omelet.
7. Turn omelet onto plate and fold one side over the spinach – voila!
8. Top with fine herbs, pepper and a drop of sea salt if you desire.
Enjoy!
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