Tag Archives: egg

bacon, eggs, avocado and spinach

This is a pretty incredible combination of superfoods and a taste sensation in your mouth.

As you can see from the NutrientData plot below the nutrients are spectacular with every nutrient and mineral covered and the amino acid score is also very high.

Even though there are 13% carbs most of them (12g out of 17g total carbs) are fibre from the spinach and avocado.

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The table below shows the stats for a 500 calorie serving size.

net carbs

insulin load carb insulin fat protein

fibre

4g 18g 35% 83% 66%

12g

 

 

egg, spinach, cheese and cream

My nine year old son was asking what he could have for breakfast that would be healthy.

This is pretty much the simplest and healthiest recipe that I could design that a nine year old can put together unsupervised.

I’m teaching him to just put some frozen spinach, eggs, cream and cheese into a microwave bowl.

Eggs are a wonderfully complete protein.  Cheese and cream add to the taste as well as adding in other proteins and fat not in the eggs.

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Spinach is such a great superfood with so many micronutrients while being low in net carbs due to the high fibre content.

You can add coconut oil or butter to get extra good fats into your meal to create something wonderfully indulgent, nutritious and that will be gentle on your blood sugars.

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If you’re short on time frozen spinach is quicker than using fresh spinach.  I figure if you’re going to skip the spinach because it takes too long to fry up, then it’s better to go with the frozen option.   I will use frozen kale sometimes too which gives a slightly different taste and texture.

If I’m cooking for the family and have bit more time I’ll do the fresh spinach in the fry pan.   If I’m putting this together for the family before we run out the door in the morning I will use some frozen spinach or kale.

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With only 7g net carbs and heaps of well rounded nutrition (in terms of both vitamins and minerals and amino acids) it’s pretty hard to go wrong with this for any meal.

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The stats for a 500 calorie serving are shown below.  The net carbs are low, the fibre is fairly high with the spinach and most of the insulin requirement is for the slower digesting protein rather than the carbohydrates.

net carbs insulin load carb insulin fat protein fibre
7g 25g 19% 66% 27% 7g

The more spinach the better if you want to maximise the nutrition.   The highest overall score occurs when we we use 700g of spinach.   Though this may be pushing the limits of optimising nutrition, not necessarily palatability or eating pleasure.

If you found 7g of net carbs raised your blood sugar you could certainly reduce some of the spinach, although most people find that counting net carbs in real food (rather than processed / manufactured foods) are OK (see the article fibre… net carbs or total carbs for more info)

Since working through the nutrition analysis comparing different meals, this meal has basically become our preferred go to meal, which you can make as simple or as complex as you want.  If you’re an insulin dependent diabetic you could use this as a regular meal and refine your insulin dosing based what you see on your BG metre after the meals.

I’ve run the analysis below with the kale rather than the spinach.  As much as people rave about kale, it actually does not do as well on the nutrient balance score as spinach!  Spinach scores better in both the nutrient completeness and the amino acids.  Kale also has more total carbohydrates and less fibre which makes less diabetic friendly.

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carbs insulin load carb insulin fat protein fibre
11g 28g 39% 62% 25% 5g

spinach and cheddar scrambled eggs

This breakfast idea is spinach and cheddar scrambled eggs from the ketogenic recipe site Ruled Me.

Incredibly simple, nutritious and yummy all at the same time!

The ingredients are simply spinach, cheddar, eggs, olive oil and cream.

I highly recommend this style of meal as a quick and simple, no fuss meal option regardless of whether your goal is weight loss, normalising blood sugar, or nutritional density.

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The nutritional analysis below shows that this recipe scores very well in both the nutritional balance and protein quality while still only having 6g net carbohydrate for a 500 calorie serving.

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net carbs

insulin load carb insulin fat protein

fibre

6g 23g 6% 62% 28%

9g

low carb breakfast stax

I’ve run the nutritional analysis for nearly two hundred meals and starting to notice a cluster of meals at the top of the list that consist of spinach + egg + something else yummy.

This indulgent one is the low carb breakfast stax from the ketogenic recipe site Ruled.Me.

As shown below, this combination provides a great range of micronutrients and protein while staying quite low in net carbohydrates.

[The nutritional analysis below is for the whole recipe which would serve two or three.  The table at the bottom shows net carbs, insulin load and fibre for a 500 calorie serving.]

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Spinach really is a “super food” with a very rich nutrient profile and a solid array of proteins in its own right.

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Eggs have a fab protein score, and the egg yolks are even higher in fat and more complete in proteins than the whole egg. It’s so sad that these little gems have been demonised because of their wrongfully alleged “artery clogging saturated fat” content for so long.

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Egg yolks have the same nutritional balance score but an even better amino acid score than the whole egg in spite of having a lower percentage of calories from protein.   They are also higher in fat which is great from a diabetes perspective.  10174897_10152609933055544_7796019584918491048_n

net carbs

insulin load carb insulin fat protein

fibre

5g

22g 23% 66% 25% 6g