When I was a kid my favorite thing to eat was what I called a “juice egg.” Really this is just a sunny side up fried egg with the yolk all runny so my piece of toast could be broken apart and dipped into it bit by bit. Somewhere along the way I was not allowed to eat eggs for fear of cholesterol and heart health risks, at least that is what my concerned mother said. So the years rolled by and the healthy low cholesterol egg white omelets slid down my throat, and coincidentally I stopped eating eggs during that time of my life. Then one day on the local news was a segment on why egg cholesterol was not bad for you and how it may actually help lower your blood cholesterol! As it turns out blood cholesterol is not dictated exclusively by what you eat but more about what you don’t eat enough of, and in this instance healthy (HDL) fats or Omega 3 fatty acids. These fats go through the blood stream like a vacuum cleaner and suck up all the excess bad (LDL) fats. It is only when there is too much of an imbalance that the good fats cannot take care of business and get rid of the excess bad fats. But eggs are so high in “bad” cholesterol how can they possibly be good for you?! Well as it turns out in one large egg there are 5 grams of fat, 2 grams are saturated (bad fat) the other 3 grams are unsaturated (good fat). So there are more “good” cholesterol lowering fats in an egg than there are bad.
There are many things you can do to naturally lower your cholesterol, but the most effective way to do this is through diet. There are many ways that I structure my diet to keep my cholesterol low and waistline trim, and one of these ways is with eggs.
My go to egg dish is an omelet with plenty of nutritious veggies, prepared in a delicious healthy way. First I start off with two eggs (if you are a diabetic you may substitute one or both eggs with egg beaters). In a dish with the two eggs I mix in some salt, pepper, and cayenne pepper and a little bit of milk to give the eggs a nice fluffy texture. In a pan I heat up some olive oil with a dash of salt and pepper on the pan and add in some chopped asparagus and sliced mushrooms. Let them sauté for a couple minutes and add in a very small amount of butter letting the vegetables continue to cook for a couple more minutes. Then add in diced tomato and let it cook for a minute but not too much longer than that because tomatoes turn to mush very quickly. Add in the whipped eggs and cook until desired. When done add some sliced avocado on top and enjoy!
Other than these ingredients being delicious I do eat them because of their high nutritional content. Eggs are the most efficient source of protein we can eat other than insects, and I am sure you are about as excited to make a meal of the creepy crawlers as you are to drink expired milk. So let’s stick with eggs. Asparagus is one of the super foods being extremely high in Plant Sterols, vitamin A, C and Folate. Crimini Mushrooms are good sources of Potassium, Selenium and Choline. Tomatos are high in Potassium, Lycopene, and vitamin C, and Olive oil, butter and Avocado are all excellent sources of healthy Omega 3 fatty acids. The amount of salt that is included in this dish is considered negligible and will actually aid in nutrient retention when cooking Asparagus. Cayenne pepper is helpful in digestion as well is black pepper. With all of this nutrition packed into a meal that is less than 400 calories that has almost a ZERO glycemic load, is guaranteed to fill you up, make you feel amazing, drop some pounds, and most importantly taste delicious. Eggsactly!
Salt – to taste
Pepper – to taste
Cayenne Pepper – to taste
1 Tbsp. Olive oil
½ Tbsp. Butter
3-4 spears Asparagus (chopped)
Sliced Mushrooms (I prefer Cremini)
1 Roma tomato (lower water content makes for easier cooking)
Glycemic load: 10<