4.5 grams of fat
6 grams of protein
less than a half gram of carbohydrate
http://www.incredibleegg.org/health-and-nutrition/egg-nutrients/nutrient-chart check this out for a more in depth analysis in the vitamin and mineral content of an egg. Pay special attention to the amounts that are in the yolk compared to the white. Eat the yolks folks, seriously amazing nutrition. How many eggs can you hold in one hand...that is how many you should be eating. Yes I know they are high in fat and cholesterol....two things that we have been told by conventional teachings that are "bad" for us. This is where thinking outside the box comes from, new studies are revealing the amazing truth about these little golden nuggets of awesomeness. This new research has found that in patients with high cholesterol, after 12 weeks of eating 3 whole eggs a day instead of a high carb breakfast of cereal or oatmeal, the patients actually saw an increase of HDL (good cholesterol)and were able to clean the blood of the bad cholesterol. Better yet these patients were also more satisfied throughout the day due to the high protein content of these incredible eggs, and therefore consumed less in the day than the group who either skipped breakfast or had a high carb breakfast.
Eat eggs...enough said. On that note here is a little something I throw together on a weekday morning to get a great mix of macro-nutrients going on...
- 1 tsp coconut oil
- Handful of baby spinach
- about 1/2 of a med-large sweet potato (peeled and chopped into bite sized pieces)
- 3 large organic eggs
- salsa (optional) mine is Trader Joes Salsa Verde
- salt and pepper to taste
Melt the coconut oil in a cast-iron skillet or non-stick skillet whatever you prefer or have. Saute the sweet potato for about 3-5 min until slightly fork tender, move them around on occasion so they don't get too dark on one side. Sprinkle the potatoes with a bit of salt and pepper. Throw in your spinach and let it wilt down for a minute or so. Crack the 3 eggs directly on top of everything let them cook until the whites are no longer runny, then flip over to cook a little longer. I like mine over-easy so I don't cook too long, however this is personal preference. Take out of the pan and drizzle with a bit of salsa or hot sauce if desired. Enjoy with a small piece of fruit of some sort, I just always happen to have clementines in my kitchen. It also tastes great with hot coffee laced with coconut milk served in a super awesome mug from the California Science Center. Just sayin...
So that's it this is a typical breakfast I eat, yeah it takes longer to make than a shake or cereal, but it is most definitely worth it, and honestly becomes second nature to make something like this after you have done it enough times, in less than 10 min you can start the day off in a very healthy direction.