Breakfast Casserole : Vegetarian low carb / keto

How about this vegetarian breakfast made easy, and packed with protein! What could be better ...

Ingredients:
Serves Four
5g carbs per serving
½ leek
1⁄3 cup / 75ml green olives
12 eggs
1 cup / 225ml heavy (double) whipping cream
7 oz. / 200g shredded (grated) cheese
1 teaspoon onion powder
3 oz. / 75g cherry tomatoes
1 oz. / 30g parmesan cheese, shredded (grated)
salt and pepper

Of course you may wish to experiment by adding different kinds of vegetables, herbs and seasonings. Note, that you may need to sauté harder veggies like broccoli, cauliflower and cabbage a few minutes before adding them to the dish.

Approx. five minutes to prepare and 45 minutes to cook ... and you can see the cooking instructions at Diet Doctor site here

I must admit we love eating recipes which contain eggs, they are so good for you and here's why:

1. Eggs are Full of Vitamins and Minerals - Including vitamins B, C, D, E, K, and more.

2. Lower High Blood Pressure - The peptides present in eggs were shown to help reduce high blood pressure.

3. Great Source of Protein - Eggs are a great source of protein, one egg contains 6 grams of protein.

4. Omega 3’s - Eggs contain a high level of essential omega-3 fatty acids, an essential nutrient and good for your heart.

5. Nine Essential Amino Acids - Eggs are known as the perfect food as they contain all 9 of the essential amino acids.

6. Can Lower Your Cholesterol - Eggs do contain cholesterol, however as mentioned above, studies have shown that those who consume eggs regularly had a reduced LDL and an increase in HDL (the good cholesterol).

7. Boost Brain and Nerve Health - One egg contains 20% of the daily recommended intake of choline. Approximately 90% of Americans are choline deficient. Choline is essential for phospholipids used in all cell membranes. Adequate levels of choline are essential for brain and nerve health.

8. Contain Lutein and Zeaxanthin - These carotenoids are an essential component for eye health and defend against the damaging effects of free radicals.

9. Contain Tryptophan and Tyrosine - Two amino acids which have great antioxidant properties. Tryptophan is also important as it is converted to serotonin, a mood enhancer and converted into melatonin in the pineal gland, which benefits sleep.

10. Reduced Risk of Macular Degeneration - Eggs protect your eyes from developing age-related macular degeneration due to the lutein and zeaxanthin present.

11. Good Source of Vitamin B12 - Vitamin B12 is an important vitamin for the process of converting homocysteine into safe molecules, such as glutathione, an important antioxidant.

12. Eggs Contain Calcium - One egg contains 50mg (5%) calcium. Although not a large source of calcium, an increased intake can reduce the risk of colon polyps and breast cancer.

13. Eggs Do NOT Cause Heart Disease - The choline in eggs is a crucial nutrient to help reduce the inflammation that leads to heart disease.

14. Reduce Birth Defects - Eggs contain folate, a nutrient which studies have shown to help prevent birth defects when consumed prenatally, one egg contains 44μg (11%) of folate.

15. Good Source of Vitamin  A - One egg contains 19% of the RDA for vitamin A, which plays an important role in improving the immune system.

16. Promote Healthy Hair and Nails - The sulphur contained in eggs and the additional vitamins and minerals help promote hair and nail growth.

17. Reduce Oxidative Stress - Selenium, an essential macronutrient contained in eggs helps reduce oxidative stress.

18. Reduce Risk of Tumours - Eggs are an excellent source of selenium which has been associated with preventing cancer and in particular reducing tumours affecting the prostate.

19. Eggs Protect Your Eyesight - Not only do they prevent macular degeneration, but the antioxidants in eggs also have been reported to protect eyes from damage related to UV exposure.

20. Reduces Risk of Cataracts - The antioxidants have also been linked to reducing the risk of developing cataracts in old age.

21. Improve Immune System Functioning - The iron contained in eggs helps support a healthy immune system and normal red blood cell production.

22. Lose Weight - In a study from Louisiana State University, participants who ate eggs for breakfast instead of bagels, lost more weight and reported having more energy.

23. Reduce Risk of Breast Cancer - A recent study found that women who consumed high amounts of choline, an abundant nutrient in eggs, were 24% less likely to get breast cancer.

24. Source of Vitamin D - The majority of the population is deficient in vitamin D which is essential for boosting the immune system and preventing cancer. One egg contains 41 IU of the 600 IU recommend daily amount of vitamin D.

25. Reduces Inflammation - The choline in eggs aids in reducing inflammation in the body. Chronic inflammation has been linked to increasing the risk of osteoporosis, Alzheimer’s, cognitive decline, and type 2 diabetes.

26. Beneficial for Foetal Development - The choline present in eggs is essential for pregnant women as it is crucial for proper foetal brain development and preventing neural tube defects.

27. Reduce Risk of Heart Attack and Stroke - Several studies have shown that the nutrients in eggs help prevent blood clots which reduces the risk of a heart attack or stroke.

28. Improved Memory Function - The high amount of vitamins and nutrients in eggs, in particular choline, improves memory function and cognition.

29. Eggs Can Be Inexpensive - Many are able to get eggs for a great price when bought from local farmers. Another option is to raise your own chickens! Not only does this help save money and provide you with more nutritional value, but you could sell eggs to those in the area to cover the cost of caring for them.

30. Egg Variety - There are many ways to prepare eggs, whether you eat them raw, scramble them up in coconut oil, or boil them. You can also add great variety by adding in nutritious vegetables and herbs, such as to an omelette.

Information about eggs from here.

A variety of articles and recipe ideas are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan