BRUSSEL SPROUTS, BACON & FRIED EGGS

Brussel Sprouts Turkey Bacon Egg Text

The best part of waking up is savory in my … well, not my cup, but my bowl. Roasted brussel sprouts and smokey bacon are easy to roast, store well for days and form a hearty base for a luscious fried egg. This filling and healing breakfast will keep you satisfied until lunch rolls around.

Allergens and substitutions: To avoid eggs use a different recipe.

 

HEALING BENEFITS

Eggs are great for diabetics since they are affordable, easy to find and full of healthy nutrients. It is one of the few foods that contain vitamin D, which helps with our gene expression, metabolism, immunity and moods. The incredible, edible egg contains antioxidants for maintaining good eye health, something most diabetics need. Avoid Egg Beaters® at all costs, it is a heavily processed food-like item with low-quality ingredients by the mega food producer ConAgra. Take the extra 10 seconds to crack your own eggs, your body will thank you. Buy local, organic, pasture-raised eggs if you can afford it. These also taste better.

 

Turkey is an excellent source of lean meat. A 4 oz (1/4 lb) piece of turkey meat can provide 65% of your daily protein needs. Turkey has vitamin B6 and B12, selenium and tryptophan. Since tryptophan is one of the building blocks for serotonin, it can cause sleepiness after eating. Serotonin is a neurotransmitter and believed to be a contributor to our well-being and happiness. Only buy turkey (and poultry) that is raised without antibiotics to get truly healthy meat.

 

Brussel sprouts are miniature cabbages with maximum health benefits. These are the highest in anticancer glucosinolates than all other vegetables in the cabbage family. Brussels also support liver function by stimulating glutathione secretion in the body. This antioxidant helps liver detoxification, which is greatly needed by most diabetics.

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this savory breakfast. Roasting the brussels and bacon on a Sunday night will allow you to simply reheat them while making your eggs in the morning. This will save time and reduce your morning rush.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

Brussel Sprouts Turkey Bacon Egg Ingredients

 

Preheat your oven to 400F. To make the brussels and bacon, chop the sprouts in half and add to an oven-proof baking dish. Slice the bacon into small strips and add to the baking dish with the salt, pepper, garlic and optional red chili flakes. Drizzle with the olive oil, stir and bake in the oven. Depending on your oven temperature, these will cook in 30-40 minutes. I like to stir them half-way through cooking. Optional step: set your oven to broil for the last 3-5 minutes of cooking. This will brown everything, but take caution with the broiler. It can quickly go from a crispy brown to black and burnt to a crisp.

A trick to getting the freshest eggs is to look for the “egg birthday” in the grocery store. There’s a number on the side of the egg carton that ranges from 001 to 365. These numbers match to the calendar day when the egg was packaged and is called the “Julian date”. The number 001 means it was packed on January 1st, while 365 means the last day of the year. In some stores, the eggs can range up to 45 days since they were packed – and that’s an old egg by our standards. Try to pick eggs with the smallest difference between the packaged and current dates. And keep in mind that the numbers reset toward the end of the year.

If you’re unsure of your egg freshness, place it in some room temperature water. An older egg develops an air pocket inside it and will float as pictured. It can still be safe to use, but just might not be the freshest.

Eggs Fresh and Old Water Test Check

Eggs cook in just a few minutes, so I like to make mine fresh in the morning. A cast-iron skillet or non-stick pan is key for frying an egg with minimal oil or butter. While oil or butter is healthy to eat in small quantities, these are both high sources of calories and fat. Always measure your cooking oil to prevent adding unnecessary calories to your diet. The ScanPan is one of the finest non-stick pans on the market. The titanium non-stick coating is so well designed you can fry an egg without no oil or butter. These pans also work great for cooking fish.
Perfect Pan Fried Egg in Cast Iron Skillet

 

BRUSSEL SPROUTS, BACON & FRIED EGGS
 
Prep time
Cook time
Total time
 
The best part of waking up is savory in my … well, not my cup, but my bowl. Roasted brussel sprouts and smokey bacon are easy to roast, store well for days and form a hearty base for a luscious fried egg. This filling and healing breakfast will keep you satisfied until lunch rolls around.
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 21.3 oz
Ingredients
  • Whole Eggs, Cage-Free 8X
  • Turkey Bacon, NO ANTIBIOTICS, 6 slices
  • Brussel Sprouts, Halved, 5 cups
  • Sea Salt, ¼ tsp
  • Black Pepper, ½ tsp
  • Optional: Red Chili Flakes, ½ tsp
  • Garlic, Minced or Smashed, 1 clove
  • Butter or Ghee, 3 tbsp
  • Olive Oil 2 tbsp
Instructions
  1. BRUSSEL SPROUTS: Preheat oven to 400F.
  2. Chop brussel sprouts in half and add to an oven-proof baking pan or cookie pan.
  3. Slice the bacon into strips and add to the baking pan along with the salt, pepper, red chili flakes and garlic.
  4. Drizzle with olive oil and stir to mix all the ingredients. Place uncovered into the oven.
  5. Stir half way through.
  6. Optional: Set the oven to broil for the last 3-5 minutes to get a nice even crisp.
  7. ++++++++++++++++++++++++++++++++++++++++++++++++++++
  8. EGGS: Bring a non-stick pan or medium-sized cast-iron skillet up to temperature over medium heat.
  9. Once the pan is hot (2-3 minutes), add the ghee or butter. Allow to melt for 15-30 seconds.
  10. Break the egg(s) on a flat counter and add to the pan.
  11. Allow to fry until the egg has firmed (~3 minutes) to your liking.
  12. Optional: flip to finish cooking the yolk for another ~2 minutes.
  13. Serve over the reheated brussel sprout/bacon mix.

 

SHARING IS CARING

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Has this recipe helped you learn more about a savory healing breakfast? If you enjoyed this recipe, others may also find it useful. If we’ve earned it, can we kindly ask that you share this article online or through email? A referral is the greatest compliment a customer can give a business and we thank you for helping us spread the good word to the millions who suffer from this troubling disease.

 

Photo by Whitney and Jeff Turner

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