Eggs are one of the most complete foods out there — all the nourishment for the baby chick to be in one nice package. And most of this is in the yolk, although some good protein is obtained from egg whites. Every fox in every hen-house agrees…
I eat eggs regularly, and ever since I’ve done grain reduction my blood-work has simply just improved. Triglycerides are low as is LDL, with the HDL nicely up there, making for a nice ratio. (Cholesterol itself is about normal, or the high-end of what is listed as being normal, but there seems to be some growing awareness that cholesterol is not the problem.)
I would suggest buying pastured eggs as much as possible, locally. I’ve seen prices per dozen range from $2.50 to $5.50, which can seem a lot, but for those who do the fast food drive-by for their eggs, or rely on short order cooks at diners and the like — you still save. And if you look into the practices of your individual local farmers, you can choose from really healthy, nutritionally sound eggs. Do they get to go outside and perhaps eat some worms or bugs, along with some grass or weeds? (“Always vegetarian fed” is okay if you can’t find ones that get a little protein on their own, but the latter is preferable. I do look for “certified humanely raised” if in a pinch in the supermarket.)
Anyhow, I decided to increase my breakfast egg repetoire.
2 large chicken eggs per person
Broccolini tips, chopped
Baby kale, or other cookable leafy green, chopped
A little oil (for greasing muffin tins)
A dash of hot sauce (optional)
For the above veggies, I did not need to pre-cook them. If you are using the whole stalk of broccolini, or older kale leaves, you may want to blanch to soften them further than they will soften while cooking.
Pre-heat oven to 325 F
Lightly oil the spaces on the muffin pan you plan to use.
Mix the veggies together. Press into each muffin hole you plan to use, compressing them so that they fill just about over half the size of a hole. Indent in the middle.
Break an egg into a small bowl, one by one. Once you have an egg in a bowl (and its yolk did not break) slide it on top of each pile of veggies, centering the egg yolk as much as possible. Repeat process until done, reserving broken-yolked eggs for something else.
Add goat cheese, perhaps a tablespoon for each baked egg, around the outside of the yolk. (Here you can use the cheese to rectify any stubborn yolks that have rolled over to touch the edges of the muffin hole.)
Top with a dash of hot sauce if you wish, or a little cracked pepper.
Bake for 15-20 minutes in the pre-heated oven. Eggs will come out soft-ish, but not runny.