Category Archives: eggs
Many people have a sensitivity to eggs and some people are just sick of them. I hear from clients all the time, “I am so sick of eggs”. Many people are actually are allergic to eggs but they do not know it. I think everyone should try an egg free Paleo plan for about 30 days. I tried an egg free diet recently for 30 days and I had some promising results.
Eggs are a pain in the neck?
One reason I was motivated to try it was because I had two friends/nutritionists encourage me to do an egg elimination. Mary Vance and Beverly Meyer. Mary did a food allergy test a while back and it told her she had a sensitivity to eggs. I recently heard Beverley Meyer’s podcast on SCD lifestyle. Beverly said if you have a lot of tension in your neck and shoulders it can indicate an egg sensitivity. I definitely have the pain in my shoulders and neck (all the time).
Are eggs like grains, beans, nuts and seeds?
Many people with an autoimmune disease (like me) react to eggs because the white has anti-nutrients that are hard to digest. The yolk is the seed of an egg and it has enzyme inhibitors to protect it. Raw egg whites can inhibit synthesis of the important B- vitamin biotin, and can lower protein absorption. Some people react more than others to eggs especially if they have a leaky gut or lots of inflammation. If you are having problems on Paleo it is a good idea to take out eggs for 30 days and see if it helps.
What were my results ?
I recently eliminated eggs for 30 days and I think it had a real impact. The pain in my neck and shoulders went away almost immediately. That feeling like I needed a constant back rub dissipated and I forgot about how bad I always wanted a massage. I lost a few pounds and I felt a pep in my step that has been missing for a long time.
What happened next?
After my one month of no eggs it was Christmas and I went home to see my family in Nashville, TN and I started eating eggs again. I definitely want to try it again. I am planning to do an MRT allergy test soon so I can have a clearer picture of what foods are causing me issues. I used to think these tests were bunk but I have had several friends who have had good luck with this one. So I will let you know what happens.
No eggs then what?
If you didn’t eat eggs for breakfast what would you eat? The timeless age old Paleo problem…Well my friend Karen came up with a solution!
Introducing Awaken: 30 egg free breakfast ideas for paleo and low carb peeps!
Karen is a engineer by day and an awesome cook and photographer by night. She has lost nearly 100 lbs by following a Paleo diet! Way to go!
She told me she feels better without eggs too. She wrote this great book to help others who may want to try an egg elimination or just have more variety in their breakfast routine.
- Skillet scrambles with meats and veggies
- Easy no cook strawberry pudding
- Blueberry cobbler
- Bacon twists
- Breakfast pizza
- Pumpkin faux-meal
- Grain free granola
- Breakfast cookies
- Fruity smoothies
- Savory sausages
- Spaghetti squash hash browns
- Strawberry and blueberry crumble
- Apple sauce
- Stuffed mushrooms
- Zucchini soup
- Zucchini stuffed meat boats
- Chocolate smoothies
- Grits (my favorite!)
Get all these recipes and more in this great book!
More reasons I love this book!
She also gives a great chart about how to interchange sweeteners for gaps/paleo and low carb diets. This makes it easy use your choice of sweetener based on your diet. She also has a great chart on measurements for successful egg substitution.
Karen shows us where to source these great ingredients so we can order them from our couch.
She seems to have thought of everything: did I mention the awesome full page photos?
She also includes the nutrition info about each recipe.
Karen offers us ways to easily change up the recipe for more varied options.
She also has great step-by step tutorials for how to make chia eggs, cauliflower rice and more.
If you ask me this book is worth 3 times the price and it is on sale until March 11! Don’t miss it!
This post is linked to the Butter Believer Blog Carnival
One of the most common problems I hear from people is that they do not have time to make a good breakfast. Well the good news is that you can make this on the weekend and then eat it all week. Just cut off a slice and heat it in your toaster. You don’t need the toaster for bread anymore, right?
I like this dish room temperature and even cold isn’t too bad if you are really on the run. This is a full meal with veggies, meat, eggs and plenty of healthy fat. I love the zucchini because it keeps the eggs moist during baking. What else do you need? Maybe some raw kraut (for good probiotics) to go with it?
Many studies show that people who skip breakfast are more likely to be obese and and have blood sugar imbalances. From my years of experience working with clients, most who skipped breakfast binge eat at night. Don’t be a statistic on a SAD (standard American Diet), eat a healthy breakfast full of fat and protein today (and everyday)!
1 tbsp of butter/ghee/ palm oil
8 oz grass fed ground beef, crumbled
1 clove of minced garlic
1/2 minced onion
4 thinly sliced zucchini’s (get organic because Zucchini’s are GMO now)
Real Salt and pepper to taste
Turn the oven on to 350. Saute the onions in the butter over medium heat for 3 minutes in a Cast Iron 12-Inch Pre-Seasoned Skillet. Add the sliced zucchini, beef and garlic saute for 5-7 more minutes until the beef is done and the zucchini is tender. Add Real Salt and pepper. Remove from heat and add the beaten egg, making sure it covers meat and veggies evenly. Heat in the oven for 8-10 minutes or until the egg is firm. Let it cool for 5 minutes then serve.
Are you looking for more resources to get healthy?
Get this great e-book for getting started on a grain free lifestyle!
I had a pound of chicken livers that I got from my Backyard CSA Delivery (only for locals!) and I was excited to use them. I didn’t really grow up eating liver, (mostly white chicken breast) but since going Paleo in 2010, I have grown fond of them. I usually just make pate or saute them with onions but I was in the mood for something new. I went on the interwebs to find a recipe. I found one from Ina Garten on the Food Network but I wanted to add a little more depth to it. It turned out great so I hope you will incorporate more of this real super food into your diet. Liver has great nutrients needed to support conception/pregnancy, healthy thyroid and adrenal function and youthful skin.
1 pound of pastured chicken livers
1/4 cup of Organic Grass Fed Butter
1 cup medium-diced red onion, sliced
1/4 cup Apple Cider Vinegar
3 Organic Soy-free eggs hard-cooked, peeled, and chunked
1/4 cup minced fresh parsley leaves
2 teaspoons fresh thyme leaves
1 teaspoons Sea Salt
2 teaspoons gluten free Stone Ground Dijon Organic
1 teaspoon freshly ground black pepper
Pinch cayenne pepper
1 tsp paprika
Drain the livers and saute them in 2 tablespoons of butter over medium-high heat, turning once, for about 5 minutes, or until just barely pink inside. Don’t overcook the livers or they will be dry. Transfer them to a large bowl. In the same pan, saute the onions in 2 tablespoons of butter over medium-high heat for about 10 minutes, or until browned. Add the apple cider vinegar and deglaze the pan, scraping the sides, for about 15 seconds. Pour the vinegar and cooked onions into the bowl with the livers.
Add the eggs, parsley, thyme, salt, black pepper, cayenne, paprika, and mustard to the bowl. Toss quickly to combine. Transfer the mixture to the bowl of a food processor fitted with a steel blade. Pulse 6 to 8 times, until coarsely chopped. Season, to taste, and chill or eat it warm. Serves 2-3
1/2 diced onion
2 cups broccoli, chopped (or green peppers, mushrooms, ect.)
2 Tbsp Virgin Coconut Oil
2 Tbsp chopped fresh parsley
2 garlic cloves, chopped
1/2 tsp Real Salt
Pepper to taste
Place a small casserole dish in a 350 degree oven with one tablespoon of coconut oil. Heat a skillet to medium high. Melt the Virgin Coconut Oil and add onion, broccoli, garlic, Real Salt and pepper. Saute the onion and broccoli for 5 to 10 minutes until it is a little bit soft and the onions are browned. Beat the eggs in a separate bowl and add chopped parsley. Pull out the casserole dish from the oven and make sure the fat is spread evenly to keep the eggs from sticking. Add the veggie mixture and top with beaten eggs. Make sure the egg is evenly distributed and covering the vegetables. Cook on 350 for 10 minutes, or until the middle is firm. Let it sit out for 5 minutes before serving. Cut into two servings and eat at home or wrap to go. This dish goes great with bacon or sausage from US Wellness meats.
If you are looking for more great on the go breakfast ideas get the great new book Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle by Diane Sanfilippo:
|Yolk it up!|
It makes me crazy when people eat egg white omelets in an effort to be healthy. I urge you to eat whole eggs often and cook them with grass fed butter or Virgin Coconut Oil Starting your day with whole eggs will help regulate your blood sugar so you likely eat less throughout the day. Eating eggs anytime of day can assist people in losing weight because eggs are an easy way to get satisfying protein and healthy fats into the diet. Always buy the best eggs you can afford preferably from organic, pastured chickens that do not eat soy. For more info on choosing the best eggs click here.
1. Egg yolks are a good source of the essential mineral chromium which helps to maintain proper blood sugar levels, lower body weight, increase lean body mass, reduce triglycerides and cholesterol. (Murray,2005). Eating just two 2 eggs yolks provides nearly 400 mcg of chromium which is double the suggested amount needed per day. (Murray,1996)
2. Whole eggs are an excellent source of Vitamin K which is vital for strong bones and preventing osteoporosis. (Murray,2005)
3. A whole egg only has 65 calories 5.3 grams of fat, only 1.3 grams is saturated. One egg also has 6 grams of protein.(Murray,2005) Saturated fat is good for you but if you think it isn’t maybe this will convince you.
4. A study from the Journal of the American Medical Association found that people who eat four whole eggs per week had lower cholesterol than people who ate just one egg per week. (Murray,2005). Our hormones are made from cholesterol and it is a healing substance. Read more about the powerful benefits of cholesterol here.
5. Eggs yolks are rich in choline which is vital for healthy brain function. Choline has been shown be to be crucial for helping to prevent depression and Alzheimer’s.(Murray,1996) Whole Eggs are a good source of Vitamin B-12 and Folate which work together to protect the brain from degeneration and produce healthy red blood cells. (Murray,2005)
6. People who ate eggs rich in choline have 20% lower levels of inflammation than those who do not get enough choline. (whfoods.com,2010)
7. In a study of obese people lasting 8 weeks whole egg eaters lost double the weight of people who ate bagels for breakfast. They also lost 80% more inches and had more reported having more energy. (whfoods.com,2010)
8. Eggs rich in choline are important for heart health because choline regulates homocysteine which in excess can damage blood vessels. (whfoods.com,2010)
9. In another study children who ate eggs everyday for two months improved their LDL particle size which reduces their risk of heart disease. (whfoods.com,2010)
10. Egg yolks are a good source of Vitamin D and selenium both of which can help prevent breast and colon cancer. (Murray,1996)
Murray, Michael, N.D. The Encyclopedia of Healing Foods. New York: Altria Books, 2005.
Murray, Michael, N.D. Encyclopedia of Nutritional Supplements. Prima Publishing, 1996.