kale with chorizo and eggs

This recipe comes from the Real Meal Revolution which contains a wide range of excellent low carb and nutrient dense meal options as you would expect from a recipe book with Tim Noakes at the helm).

The new Raising Superheroes is a “real food” cookbook with a range of real food recipes to provide parents with scientifically supported advice and delicious recipes to raise the healthiest, brightest kids possible.

The analysis below shows that the combination chorizo, egg, spinach and butter does a really nice job of covering off on a wide range of vitamins, minerals, amino acids and fatty acids.

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Chorizo has an excellent protein score, minimal carbs and a reasonable array of vitamins and minerals.  It’s a processed meat, so get the good stuff if you can.

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Eggs are hard to beat when it comes to a complete protein and also have an excellent array of vitamins and minerals.  Try to get eggs from free range happy hen who get to see the sun and eat some bugs and grub for bonus points.

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And kale does a great job of filling out the vitamins and minerals while still having a reasonable protein score.

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As you can see from the screen grab from Nutrition Self Data, spinach has an even higher nutrient score, higher protein score and more fiber.  A win for both nutrient density and blood glucose management.

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carbs insulin load carb insulin fat protein fibre
2g 14g 12% 79% 18% 2g

 

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