Egg Casserole

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.