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Thursday 4 January 2018

Breakfast Casserole : Vegetarian low carb / keto

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

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


Prunella Pepperpot said...

I love eggs and it's great to read all of the reasond they are so good for us.
Your recipe looks delicious!! Have a wonderful day.

Tom said...

...I'm not sure if I'm into tomato stems.

~Lavender Dreamer~ said...

I would love that for brunch or lunch! Tom can have my stems! hahaha!

eileeninmd said...

Hello, I have trying to eat more eggs. They are supposed to be good for us.

The casserole looks yummy! Happy Thursday, enjoy your day!

Martha said...

Looks delicious! And it'll keep you full all morning!

NCmountainwoman said...

We love eggs as well. I keep several hard-boiled eggs in the fridge all the time. So easy to grab for a quick nutritious snack.

Elephant's Child said...

It looks good, though more than I could face at breakfast.

Valerie-Jael said...

Sounds great. Thanks for the information about the eggs. Hugs, Valerie

William Kendall said...

It sounds good!

Christine said...

really have to eat more eggs now, I love them!

Catarina said...

It looks good and delicious. And it is easy to prepare.
Good for me!!
: )

This N That said...

Looks and sounds yummy...easy too!! Happy New Year

Debbie said...

wow on the egg info, i had no idea!! the recipe looks and sounds good!!

Bob Bushell said...

Thanks Jan, for info on eggs, about time too. I love your veggie dinner.

Lynn said...

I like how they left the vine stem on the tomatoes when they baked it for the photo. Looks yummy!

sandy said...

Hail hail to the egg!! love this and will also share this with Mike.

Lorrie said...

Looks delicious. I love eggs and vegetables for breakfast.

Carla from The River said...

We are a fan of eggs. Thank you for sharing all the fun facts.

Magic Love Crow said...

I love eggs! I didn't realize all the good points for eggs! Thank you Jan! Big Hugs!

carol l mckenna said...

For little ones ~ they seem to pack a powerful nutritional value

Happy Week to you,
A ShutterBug Explores,
aka (A Creative Harbor)

Sandy said...

I hope you don't mind that I saved this list.

Practical Parsimony said...

I love eggs! Eggs were better when they came from my own hens.

Inger said...

I love this recipe and want to make it, but never saw the oven temp. Maybe I missed it, but I would do it at 400 F, perhaps?

Lowcarb team member said...

Inger said...
I love this recipe and want to make it, but never saw the oven temp. Maybe I missed it, but I would do it at 400 F, perhaps?

Hello Inger
The oven temperature is 400°F (200°C).
Full instructions can be seen here:-

Hope you enjoy this breakfast casserole, it is very tasty :)

All the best Jan