Keto California Eggs Benedict

If you are like me, you will always have some keto buns in the freezer, and a few poached eggs in the fridge. It only takes a few minutes to whip up some Hollandaise sauce and make this simple keto dish. You can either try my classic keto Hollandaise Sauce, or follow this recipe to make a heart-healthy version with extra virgin olive oil and homemade fermented Sriracha sauce.

This breakfast meal simply ticks all the boxes. It’s tasty, can be made ahead of time, and best of all, it’s ketogenic friendly!




Hands-on20 minutes        Overall20 minutes

Nutritional values (per serving)

Total Carbs 13.5 grams
Fiber 7.3 grams
Net Carbs 6.2 grams
Protein 15.6 grams
Fat 50.5 grams
of which Saturated 9 grams
Calories 550 kcal
Magnesium 78 mg (20% RDA)
Potassium 621 mg (31% EMR)
Macronutrient ratio: Calories from carbs (5%), protein (11%), fat (84%)

                            Ingredients (makes 2 servings)

Eggs Benedict:
. 1 keto bun, halved (you can use Ultimate Keto Bun or Nut-Free Keto Bun) – will take an extra hour to prepare
. handful of fresh greens such as arugula (rocket) (20 g/ 0.7 oz)
. 2 large slices of tomato (60 g/ 2.1 oz)
. ½ medium avocado, sliced (75 g/ 2.7 oz)
. 2 large eggs, poached
. pinch of paprika or cayenne pepper
Spicy Hollandaise Sauce:
. 2 large egg yolks
. ½ tsp Dijon mustard (you can make your own)
. 2 tbsp fresh lemon juice or lime juice (30 ml)
. ¼ cup extra virgin olive oil (60 ml/ 2 fl oz)
. 1-2 tbsp water if too thick
. 1 tbsp Sriracha sauce (you can make your own)
. salt and pepper to taste




                            Instructions

1.  Cut the keto bun in half. Optionally, place under a broiler for a few minutes to crisp up.

Keto California Eggs Benedict

2.  Poach the eggs. Fill a saucepan with water and add a dash of white vinegar and a pinch of salt. Crack the egg into a cup. Once the water is boiling, reduce the heat to low. Create a gentle whirlpool in the water to help the egg white wrap around the yolk. Slowly tip the egg in the centre of the whirlpool, lowering the cup an inch into the water. Cook undisturbed for 3 minutes. Remove the egg from the hot water and place in a bowl with cold water for a few seconds. This will prevent the egg from overcooking. Then transfer the egg to a plate and keep warm.

Keto California Eggs Benedict

3.  Prepare the Hollandaise sauce. In a bowl, mix the egg yolks, Dijon mustard and lemon juice. Fill a medium sauce pan with about a cup of water and bring to a boil over a medium heat.

4.  Place the bowl with the egg yolk mixture over the sauce pan and make sure the water doesn’t touch the bottom of the bowl. Keep mixing until the egg yolk mixture starts to thicken.




5.  Slowly pour the olive oil into the mixture until thick and creamy. Keep stirring at all times to avoid clumping. If the Hollandaise is too thick, add a splash of water. If it clumps, place in a blender and pulse until smooth

6.  Finally, take off the heat and add the Sriracha sauce, salt and pepper. Set aside and keep warm.

Keto California Eggs Benedict

7.  To assemble the Eggs Benedict, place a slice of keto bun on 2 plates. Top each one with leafy greens, a slice of tomato and sliced avocado.

Keto California Eggs Benedict

8.  Top each one with poached egg and pour over the Hollandaise sauce. Garnish with a pinch of paprika or cayenne pepper. Serve immediately.

Keto California Eggs Benedict

Tip: You can prepare the keto buns and poached eggs in advance. The keto buns can be kept covered with a kitchen towel at room temperature for up to 3 days. The poached eggs can be stored in a bowl filled with water and refrigerated for up to 3 days. Hollandaise sauce is best prepared fresh and should not be reheated.




Keto California Eggs Benedict

Source:Martina Slajerova




 

 

Eggs: Are They Good Or Bad For My Cholesterol?

Eggs are among the most nutritious foods on the planet. Just imagine… a whole egg contains all the nutrients needed to turn a single cell into an entire baby chicken. However, eggs have gotten a bad reputation because the yolks are high in cholesterol. In fact, a single medium sized egg contains 186 mg of cholesterol, which is 62% of the recommended daily intake.

People believed that if you ate cholesterol, that it would raise cholesterol in the blood and contribute to heart disease.

But it turns out that it isn’t that simple. The more you eat of cholesterol, the less your body produces instead.

Eggs – once superfood, and today is considered as a danger to your health. Is this true?




The eggs are safe for your heart

According to the analysis of the study in 2013, there was insufficient evidence that eggs are associated with heart disease. Were once considered unhealthy due to high content of cholesterol (212 mg);

However, the eggs only increase good cholesterol HDL and not LDL, the bad. This is enough to convince the unjust accusation of eggs.

Eggs are rich in antioxidants

Eggs contain a high content of antioxidants, particularly lutein and zeaxanthin, which protect the retina and other diseases.

The study found that if you eat one egg a day for a month, you can increase the levels of lutein in the blood of 28-50% and the level of zeaxanthin to 114-142%.

To conclude, these two antioxidants are responsible for the health of your eyes.

Eggs are one of the most important foods

They are rich in protein, vitamins, minerals and good fats, eggs contain the basic development needs of new life – chicken. Specifically, each egg has about 70-80 calories, 5 g fat, 6 g protein with 9 amino acids.

In addition, it is rich in iron and various vitamins, selenium and phosphorus. It also contains about 113 mg of choline, a vital nutrient for the brain, according to research seriously lacking in the standard Western diet.

Eggs are especially rich in omega-3 fatty acids that are essential for overall health.

Eggs can help you in your efforts to lose weight

Provide satiety and do not represent a threat to blood sugar because they contain very little carbohydrates.

The results of the study conducted on 30 overweight women found that those who ate breakfast pastry, later consumed larger quantities of food for lunch than those who ate eggs. The same effect lasted for the next 36 hours.

Another study involving obese men and women, examined the effect of controlled calorie intake: respondents could choose – two eggs (340 calories) or a pastry for breakfast. These are the results of the group of people who ate eggs, 8 weeks later:

– 61% of them were with reduced Body Mass Index BMI;

– 65% greater weight loss;

– 34% with reduced waist;

– 16% less body fat.

What is surprising is the fact that both groups received the same number of calories.

From this we can conclude that the eggs are actually great for breakfast as they may encourage weight loss.