Free-range eggs (from pastured hens) can contain up to 20 times more Omega-3 fatty acids than other eggs, which is good news considering that Omega-3 is the type of polyunsaturated fat that most of us don’t get nearly enough of.
Eggs are also vitamin-rich; the only vitamin not in eggs is Vitamin C. That’s because chickens, unlike humans, can produce their own vitamin C and don’t need to get it from their diet.
Eggs are especially high in the following vitamins : A, D, E, B1 (which helps us release energy from carbs), B2 (which helps release energy from protein and fat), B6 (which promotes the metabolism of protein), and B12 (which is an essential vitamin in the formation of nerve fibers and blood cells). In addition, eggs have the following minerals: Iron, Zinc, Calcium, Iodine, and Selenium.
Egg protein is of such high quality that it is highly incomparable to other sources of protein. The only food that ranks higher than eggs in biological value for humans is breast milk!!
So…eat your eggs. Lots of them!
Eggs Benedict is a traditional breakfast/brunch dish comprised of poached eggs that are layered onto a toasted english muffin with ham and smothered in Hollandaise sauce. Here, the eggs are fried (must easier), the bread is replaced with a “hashbrown” of grated vegetables (controls carbs and eliminates grains) and a well-seasoned ground grass-fed meat burger patty beats out the ham.
The method described in this recipe for cooking eggs is one that I devised to ensure that the yolks are always still runny even after the whites are cooked through. Cooking egg yolk oxidizes the cholesterol in it - and since oxidized fats lead to inflammation, this is something I wish to avoid. Hence, the GMBM Complex method for frying eggs was born.
Served with green vegetables, this is quite possibly our favourite post-workout brunch.
Burger Patty Layer
1.5 lbs (600g) ground grass-fed beef or pastured pork
2 tsp fine Himalayan sea salt
1 tsp crushed fennel seed
1 tsp smoked paprika
1/2 tsp ground black pepper
1 Tbsp ghee or coconut oil, for frying
Method: Place ground meat into a medium bowl. Add salt, fennel seed, paprika and pepper. Using your hands, gently mix all together. Divide into 6 even portions, forming each portion into a ball, pressing together with your hands.
Set a large skillet over medium heat. Add the ghee.
Place each ball into the hot pan and press it down into a patty. Fry until browned on each side and cooked through. Keep warm in hot oven with the hashbrowns until serving time.
Orange-Scented Hollandaise Sauce
3 large egg yolks (reserve whites)
1/4 cup water
2 Tbsp orange juice
1/2 cup grass-fed butter, cut into 8 evenly-sized portions
pinch of fine Himalayan sea salt
Method: Whisk egg yolks, water and orange juice together in a small PYREX bowl.
Place 2” water in the bottom of a medium saucepan. Place Pyrex bowl containing egg yolks over the saucepan (FYI - this set-up is called a “bain marie”).
Bring the water to a simmer over medium heat, and stir egg mixture CONTINUOUSLY until it reduces by almost half and begins to thicken.
Reduce heat to low. Using a whisk, whisk in the butter, one portion at a time, never stopping the whisk. When all butter has been whisked in, mixture should be thick and glossy.
Remove from heat, stir in salt, and set aside while you cook the eggs.
GMBM Complex Fried Eggs
9 large eggs + reserved 3 whites from Hollandaise sauce
1 Tbsp ghee or coconut oil
1/4 tsp fine Himalayan sea salt
freshly cracked black pepper, if desired
Method: Separate the eggs - yolks in one bowl, whites in another. Scramble the whites. Scramble the yolks.
Set large frypan over medium heat and melt the ghee/oil. Add the egg whites ONLY and swirl pan to make an even layer. Cover with a lid or sheet pan. Let cook until white is almost set. Pour yolks over whites and spread evenly. Salt and pepper, to taste. Re-cover and turn off the heat. The whites will finish cooking and the yolks will warm, and cook slightly. To serve, simply use knife or spatula to cut into 6 equal-sized portions.
Root Vegetable Hashbrowns - INSERT LINK HERE
Assembly: On each of 3 plates, place 2 hashbrowns. On top of each hashbrown, place a burger patty, followed by 1/6 of the cooked egg. Top with a generous spoonful of the Hollandaise sauce. Sprinkle with paprika to serve.
N.B. In the photo, the eggs are ROUND and the same size as the hashbrown and meat patties. Fannncccccyyyy. LOL. How? Use the rings of wide-mouthed mason jars. Grease the rings generously with ghee or coconut oil and set them into the hot, greased frying pan. Proceed with cooking as described above, dividing everything evenly amongst the 6 rings. When eggs are cooked, run a knife around the edges to loosen and carefully turn them directly onto the prepared hashbrown/burger stack.
- makes 6 “stacks” - 3 servings