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.

Very short story on how I eat LCHF

I thought I would see how succinctly I could describe what this Low Carb, High Fat (LCHF) diet is, (at least the way I do it) to those who may be unfamiliar.  Here goes.

FoodonForks.jpg

I eat virtually no sugar.  (Including sodas, sugar in other drinks, deserts, etc.)

I eat virtually no grains.  (Including breads, pasta, cereal, rice, etc.)

I eat virtually no starchy vegetables. (Potatoes, etc)

I eat little or no sweet fruits. (Citrus, ripe bananas, apples, etc)

I eat a "normal" amount of protein, about 100 gms./day  (Beef, pork, chicken, fish)

I eat fat, about 70-80% of calories. (Mostly saturated and monounsaturated)

I eat eggs. (About 1-1/2 dozen a week.)

I eat full-fat dairy. (Butter, full-fat cream, hard cheeses)

I eat some nuts. (Mainly macadamia, but also some almonds, Brazil nuts, pistachios, cashews)

I eat some less-sweet fruits. (Blueberries, strawberries)

I eat very dark chocolate (usually greater than 85% cocoa)

I strive for quality food sources. (Dairy and beef from Grass fed cows, eggs and meat from pastured chickens)

I eat very little packaged or junk food, or food with labels containing more than 2 or 3 recognizable ingredients.

I never count calories.

I don't worry about getting it all perfect.

I welcome your feedback!