At a recent morning presentation on the Primal Blueprint, where I decided to bring some primal-acceptable foods for a snack, I decided to whip up a breakfast casserole with what I had on hand.
I did some online searching and found some basic recipes so I had a target for time, temperature, etc. I also had this list of ingredients available to work with;
- 1-1/2 dozen eggs
- Cheddar cheese
- Swiss cheese
- Baked ham (~1 pound)
- Fresh broccoli
- Chopped bacon
- Chopped onion
- Grass fed butter
I don't actually remember the time and temperature but it took quite a bit longer than I thought but turned out quite good, and it's a good, balance dish from a nutrition standpoint.
A good balance of fat, protein, and some carbohydrate.
Quality, as usual, is a little more difficult to estimate since the sources aren't always known. I did know I had good quality eggs from pastured chickens at a local farm. The broccoli was organic so the quality there is good. The ham, cheese and bacon are just what I could pick up at the store so I suspect the quality there is not quite as good.
Finally, the micro-nutrition in this dish is probably pretty good as well. With eggs from pastured chickens and the organic broccoli, there are some good micronutrients. I think a dish with more vegetables might be a bit better from a micronutrient standpoint but I think this dish isn't bad.