Nutrient Dense Fisherman’s Eggs And The Keto Fat Myth

A Perfect Breakfast: Nutrient Dense Fisherman’s Eggs

I am a big fan of an easy, delicious breakfast that packs a punch of nutrients!

This recipe is ready in 15 minutes, of which only about 5 are preparation. Then you stick it in the oven and you are done till its ready.

This dish includes 3 nutrient dense foods:

Eggs:

• Omega 3s Essential Fatty Acids
• Vitamins B1, B2, B3, B5, B6, B12
• Selenium (great for thyroid health)
• Iodine (great for thyroid health)
• Fat soluble Vitamins A, D, E, K
• Essential minerals Calcium, Phosphorus, Zinc, Copper, Iron

Sardines:

• Vitamin B12
• Selenium (great for thyroid health)
• Phosphorus
• Omega 3s Essential Fatty Acids
• Vitamin D
• Calcium
• Iodine (great for thyroid health)

Arrugula:

• Rich in indoles, thiocyanates, sulforaphane, and iso­thiocyanates, anti-carcinogenic phitochemicals.
• Folates
• Vitamin A
• B complex Vitamins
• Vitamin C complex (the real deal!) (great for adrenal health!!)
• Vitamin K

The Keto Fat Myth

Many people think that to eat a ketogenic diet you have to eat lots of fat.

let me clarify something very important here: Fat intake has nothing to do with you getting in ketosis!

TO GET IN KETOSIS YOU HAVE TO RESTRICT CARBS, not add fat.

Especially when you have some pounds to shed, it is very important we give our body the chance to burn that energy off.

That will ever happen when you eat too much dietary fat.

Many people told me that some of my recipes do not contain enough fat to be ketogenic. That is a false statement. The reason you eat more fat on a keto diet is in order to supply the needed calories to reach your daily requirement. If you were to eat no fat at all and limit your carbs as well your body would have to burn it’s own fat for fuel, which is exactly what we want in most cases.

So don’t be afraid of trying new recipes, like my nutrient dense Fisherman’s Eggs as long as the carbs are low, and they are clean whole foods, you should be fine! – Oh and of course grain free 😉

Fishermen's eggs

 

Author: Vivica Menegaz

Nutrition Information

• Serves: 1 serving

• Serving size: 1 portion
• Calories: 315

• Fat: 20.63gr
• Carbohydrates: 3.50 gr
• Fiber: 1.3gr
• Protein: 28gr

Recipe type: Breakfast

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Ingredients

• 2 organic, cage free eggs
• 56 gr of sardines in olive oil (I used TJ's)
• ½ cup of organic arrugula
• 2.5 TBS of marinated artichoke hearts (it's one or two wedges - I use the TJ's ones)
• A pinch of Celtic Sea salt
• Fresh black pepper

Instructions

1. Pre-heat the oven to 375 F.
2. Put the sardines in the bottom of a small oven proof stoneware. (like this ones)
3. Break the eggs on top of the sardines.
4. Add the arrugula and the artichokes on top.
5. Sprinkle with salt and pepper.
6. Bake at 375F for 1bout 10 minutes or until eggs reach desired doneness.
7. Serve immediately in it's own dish!

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