Sunny side up or over easy, scrambled, hard boiled or poached; deviled eggs, omelets, huevos rancheros, frittatas, quiches, tarts, and souffle´s…eggs are versatile, delicious and so very healthy. They deserve a starring role in any diet but can be especially helpful in the quest for weight loss as they provide balanced nutrition and also help to satisfy our hunger.
Eggs from hens living outdoors on pasture are one of the most nutritious, complete and also economical forms of protein available worldwide. Eggs are the gold standard for protein and are frequently used as the reference point for judging the quality of protein in other foods. Buy the best eggs you can find. Even the high-priced eggs are still a bargain when you consider that one egg supplies so much complete nutrition in such a small package. The more consumers ask for truly pastured eggs the more available and less expensive they will become.
The normal, natural diet of a chicken is outdoors on pasture, foraging for insects and tasty greens. Hens living in rotation with pastured cows have the best diet of all as they pick through the bug-filled fermented grassy remains left behind by the grazing cattle. That may not sound like a pleasant diet to you but to a hen it is beyond gourmet!
Eggs provide a wide spectrum of important vitamins and minerals including vitamin A, B5, D, K, sulphur, choline, chromium, and iron as well as the vital fatty acids EPA and DHA. Eggs have plentiful supplies of all the essential amino acids making them a complete protein. They are especially good sources of the amino acids needed for brain and nervous system health.
Eggs from hens who have the opportunity to eat insects and green plants can contain omega-6 and omega-3 fatty acids in the beneficial ration of about 1:1 but commercial supermarket eggs from battery-raised hens (hens living in stacked wire cages inside an industrial henhouse), and even the so-called cage free hens that are raised entirely on grains will lay eggs containing an unhealthy ratio of omega-6 to omega-3 as high as 19:1.
Start your day with a fabulous omelet, or enjoy one as a quick and easy dinner. The classic recipe for an omelet was made famous in America by Julia Child. She said “One of the best reasons for making an omelet is that it is really fun. Don’t worry about having an impeccably symmetrical omelet roll onto your plate. Omelets are, perhaps, the most exciting and satisfying few second of cooking that you will find.”
2 or 3 large eggs
a pinch of sea salt
2 or 3 grinds of pepper
1 Tblsp butter
a handful of shredded cheese or other filling (optional)
Lacto-fermented salsa for garnish (optional)
sour cream for garnish (optional)
Crack the eggs into a bowl, add the salt and pepper, and beat with a fork to blend the yolks and whites. Set a 10″ frying pan over medium high heat and add the butter. As the butter melts and begins to foam, swirl the pan to coat the bottom and sides. Wait until the foaming begins to subside, then pour in the beaten eggs all at once.
Let the eggs settle for about 5 seconds, then start shaking and swirling the pan as the eggs begin to set. Continue to cook for about 10 seconds occasionally loosening the egg from the sides of the pan and swirling the uncooked egg around until everything starts to thicken. Now is the time to quickly spread the filling across the center of the eggs.
Move the pan to the waiting plate, tilt the pan slightly sideways and slip a spatula or fork under one side allowing gravity to help you fold one side over onto the other and then slide the whole omelet onto the waiting plate. You can use your fingers to neaten up the omelet if you wish but it is not necessary. Garnish if desired and serve immediately.
You can find the recipe for the lacto-fermented salsa in the Nourishing Traditions cookbook. Other garnishes could include fresh herbs, more cheese, or smoked salmon.