Bacon, Eggs & Burgers ~ Two Recipes ~ Good For You, Easy On Your Wallet & Oh So Satisfying

Bacon, Eggs & Burgers ~ Easy on Budget, Big on Nutrition


Just in case you are still on the fence about the health benefits of eggs, or meat in general, I am re-posting this article I originally published on the Living Your True Nature blog, along with two delicious recipes featuring bacon, eggs, and/or beef.  What more satisfying foods are there?  

You can also read more about the importance of choline[1], an important nutrient for which egg yolks are an excellent source.  Two of the most recent, longest-lived centenarians both claimed they ate eggs (and even bacon) nearly every day for decades.

Emma Morano from Italy[2], the last remaining person on record born in the 1800's (1899)  passed away fairly recently at the age of 117.  She ate three eggs per day for most of her life, two of them raw!

In a recent randomized cross over clinical intervention study, 50 participants were randomly assigned a breakfast of either two eggs or a packet of oatmeal.  After a three week washout, they switched their breakfast.  The purpose of the study was to compare the effects on biomarkers for cardiovascular disease, and satiety of the egg breakfast, versus the bowl of oatmeal on healthy individuals.   According to the authors of the study, Amanda Missimer, et al,

 Along with an increase in cholesterol intake, there were significant increases in both
low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol following the egg consumption period (p  < 0.01). However, there was no difference in the LDL/ HDL ratio, a recognized biomarker of CVD risk, nor in the plasma glucose, triglycerides or liver enzymes, between diet periods. Several self-reported satiety measures were increased following the consumption of eggs, which were associated with lower plasma ghrelin concentrations (p  < 0.05). These results demonstrate that compared to an oatmeal breakfast, two eggs per day do not adversely affect the biomarkers associated with CVD risk, but increase satiety throughout the day in a young healthy population.[3]


Another study examined whether an egg breakfast would enhance satiety when compared to a bagel breakfast, matched for energy density and total energy, on over weight and obese subjects following a restricted calorie diet for weight loss.  According to the findings of the study, the participants following the egg diet (ED)


showed a 61% greater reduction in BMI (−0.95±0.82 vs −0.59±0.85, P<0.05), a 65% greater weight loss (−2.63±2.33 vs −1.59±2.38 kg, P<0.05), a 34% greater reduction in waist circumference (P<0.06) and a 16% greater reduction in percent body fat (P=not significant).[4]

If this isn't enough to convince you of the virtues of eggs, how about the fact that egg yolks are very antioxidant-rich?

According to the Science Daily,


One of nature's most perfect foods may be even better for us than previously thought. While eggs are well known to be an excellent source of proteins, lipids, vitamins and minerals, researchers recently discovered they also contain antioxidant properties, which helps in the prevention of cardiovascular disease and cancer.[5]

Susannah Muscat Jones, the other remaining oldest person alive born in the 1800s, believes she owes her longevity to her century long habit of eating bacon and eggs for breakfast.  According to an article in the Telegraph News, "Every morning she begins she begins her day every day with several strips of bacon, scrambled eggs, and ground corn."[6] 

I'm down with the breakfast of longevity champions, Emma and Susannah.

Now that I've made my case for eggs, how about you?  

Just in case, here is a delicious Fried Eggs & Diced Tomato Recipe




Bacon and eggs is as simple a meal as it gets.  And so rewarding.  Just smelling bacon cooking tantalizes the sensory organs, and begins the salivation process!

Frying the eggs sunny side up will retain more of the antioxidants found in the egg yolks, which are most potent in raw egg yolks.  I like basting the eggs in the bacon grease.  My mom used to make eggs this way when I was young.

Basic Seasoned Bacon & Eggs ~ Basted/Sunny Side Up/Easy Over


  • 2+ strips of bacon per person
  • 2+ eggs per serving
  • Sprinkle of dried oregano
  • Sprinkle of paprika
  • Dash of sea salt & cracked pepper
  • Optional diced tomato (plain or with green chiles) & fresh basil
Cook the bacon, then remove from the pan.  While the bacon cooks, crack eggs into a small bowl, up to two at a time.

After removing bacon, while the pan is hot, add the eggs.  Use a spatula to collect the egg white, pushing it towards the main body of the egg if needed.  

Season as desired.  

To baste:  Lift the pan up a bit, and use a big spoon to spoon the bacon fat on the egg yolks, until it turns white on top, like above.  

For Sunny Side Up:  Let cook, turning the heat to medium-low, and covering with a lid or foil for a minute to cook the top of the egg.  Cook until desired consistency.

Over Easy:  When the tops of the whites look more opaque, and nearly finished cooking, use a spatula to flip the eggs.  If you have two eggs together, use a butter knife or spoon to help you maneuver the eggs onto the spatula.  Flip, then quickly remove, flipping back right side up onto the plate.

If using tomatoes, you can add some fresh diced Roma tomato, or a tablespoon or two of petite diced canned tomato.  Either toss on top while the egg cooks, then baste it all together, or put the lid on top.  Or, remove eggs, then toss the tomatoes in the hot bacon fat for a minute, and serve on top of the eggs.  

Stack basil leaves, roll up lie a cigar, then cut across into thin strips to make a basil chiffonade.  Garnish the eggs with the fresh basil.  Or, just serve big raw basil leaves on the plate, and scoop everything up as you eat, using your bacon like a mini taco shell.  This is the messy way to eat bacon and eggs, and you can bet that this is my chosen method!


I now enjoy eggs nearly daily, after years of avoiding eggs as I became convinced by plant-based doctors and authors that they were too high in cholesterol, which could increase one's risk of heart disease.  Glad I've seen the proverbial golden egg yolk light!

If you like, enjoy some avocado with your Bacon, Eggs & Tomato.  

Or make it a heartier meal by enjoying it with some leftover diced chicken, turkey, or even a burger (see below) or salmon!









Burgers are an American favorite food.  They can be made super easily by just seasoning with salt, pepper, and whatever else you like.  If you want a really flavorful, savory burger, you can add just a couple more ingredients to up the WOW factor of a good burger.

Delicious Slightly Jazzed Up Basic Burgers Plus Plus





  • 1 slice of bacon per person or per burger
  • Burger meat, 85% fat (+/-) (We had grass-fed ground meat, but use whatever fits your budget)
  • 1+ tbsp. natural, low-sugar barbecue sauce, Amy's brand
  • Sea salt &/or Real Salt, pepper, garlic salt, and any other seasoning as desired, such as ground cumin, fennel, oregano, or paprika
  • 1 large onion, sliced
  • Several mushrooms, chopped or sliced
  • Cooking oil of choice, like olive oil or ghee
  • Fresh tomato, sliced
  • Fresh basil
  • Anything else you may want, like avocado, or a natural or sugar-free ketchup or mustard; pickle
Cook bacon.

In a separate pan, add oil or cooking fat of choice.  Sauté onions for a few minutes, then add mushrooms.  Continue to cook until soft and a bit caramelized.

Meanwhile, place the meat in a bowl.  Season as desired with salt or Real Salt, garlic salt, pepper, cumin, and/or oregano, paprika, or anything else.  Just salt is fine if you prefer it to be more simple, add other seasonings if you like your burgers more flavored.  Add barbecue sauce.

Mix meat mixture up with your hands, just until combined.

Shape your meat into patties, about 150g, or about the size of the palm of your hand.  

Remove bacon.  Fry burgers on pan with the bacon fat on a medium-high heat to sear it.  Flip.  Let it sear, then turn heat a little lower to let it cook to desired temperature.  It should be slightly firm, yet have a give when you press the top with your finger.  You can use a meat thermometer if you like.  I generally just press, and check the color on the inside.

While cooking burgers, let them be.  Don't be pressing on them or you squeeze the juices out.

Serve with fresh basil, sliced tomato.  Top with bacon, and the onions and mushrooms.  Have with a pickle.

Vary it:   

  • Add cheese!  What is better than a Bacon Burger with Grilled Onions & Mushrooms, then a Bacon Cheeseburger Plus Plus!  Add a slice of Monterey Jack cheese, or your favorite ~ goat cheese, blue cheese, cheddar or Swiss ~ after flipping.
  • Add the Fried Egg from above on top of your Bacon Burger.  It's such a great combo!










While many people still believe that meat and fat, and high cholesterol foods like bacon and eggs are bad for your health, enjoying these foods in the context of a low-carb, sugar-free, processed food-free diet can leave you feeling deeply nourished and satisfied. 

When you trust your instincts ~ those subtle sensations that cause you to feel more drawn to one thing over an another, or one type of food, or meat over another, and you eat according to these sensations, you are rewarded with contentment and satisfaction.  

In that zone beyond the mental shenanigans of what we all believe is healthy, based on decades of indoctrination is the place where the body is just drawn to those foods that will provide the greatest nourishment at any give time.

Trust that.  Follow that.  Listen to that.  That is where we connect with our True Nature.  It takes practice, but it builds on itself.


References:

[1] NCBI U.S. National Library of Medicine, U.S. National Institutes of Health/Pub Med "Choline intake in a large cohort of patients with nonalcoholic fatty liver disease"
https://www.ncbi.nlm.nih.gov/pubmed/22338037

[2] BBC News, "World's oldest person, Emma Morano, dies at age 117 http://www.bbc.com/news/world-europe-39610937?SThisFB

[3] PDF study of egg breakfast compared to oatmeal, Amanda Missimer, et. al. www.mdpi.com/2072-6643/9/2/89/pdf

[4] NCBI U.S. National Library of Medicine, U.S. National Institutes of Health/Pub Med "Egg breakfast enhances weight loss"  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/

[5] "Eggs' antioxidant properties may help prevent heart disease and cancer, study suggests" https://www.sciencedaily.com/releases/2011/07/110706093900.htm

[6] http://www.telegraph.co.uk/news/worldnews/northamerica/usa/11721581/Worlds-oldest-person-116-eats-diet-of-bacon-and-eggs.html


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Here is a video we watched during our initial transition to a low-carb/ketogenic diet in 2017.  It's worth a listen.  Interesting facts that run counter to our traditional narrative about meat being bad for health.





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