Kim is a holistic health coach and a toxic-free lifestyle consultant. She obtained her studies from the Institute for Integrative Nutrition.
If you're looking for a healthier alternative to your usual eggs and bacon breakfast or oatmeal routine, then stay awhile. I'm about to whip up a highly nutrient-dense casserole, full of vitamins, antioxidants, and protein.
It's comforting, easy, convenient, and tastes even better the next morning. So grab a cup of rooibos tea, and try a piece of this Paleo breakfast casserole.
Recipe for Paleo Breakfast Casserole
- 1 tablespoon olive oil or coconut oil
- 8 to 10 organic eggs
- 1 pound asparagus, chopped (about 3 to 4 cups)
- 1 to 2 sweet potatoes, diced into small cubes (the smaller, the faster it will cook)
- 2 tomatoes
- 1 red onion, sliced
- 2 tablespoon almond milk (optional)
- 1/2 teaspoon of sea salt and pinch of pepper
- optional spices: either dill, parsley, oregano, basil
- Preheat oven to 375°F.
- Cut and dice your onions, asparagus and sweet potato.
- Cook onions and sweet potato in oil until soft. Add in asparagus and cook. Add in herbs such as dill or parsley, sea salt, and pepper.
- Transfer to skillet or baking pan. Crack eggs into a separate bowl, add almond milk and whisk until eggs are mixed.
- Pour eggs in the vegetables. Lay tomatoes slices on top for presentation. (You can also dice them up and add them in if you don't care about presentation.)
- Bake at 375°F for about 30 minutes, or until the eggs are set.
What Is Paleo?
Paleo is just a fancy and popular terminology for real foods that our ancestors used to eat: lots of fruits, vegetables, humanely raised meats that are free from antibiotics and hormones, nuts, and seeds.
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Casseroles are egg-inspired dishes that are baked in the oven. Most of the casseroles that I see on the internet are filled with cheese, cream, noodles, and other ingredients that doesn't contribute to his fitness goal.
I "healthifed" this casserole with some of my husband's favorite vegetables: asparagus and tomatoes. Then I snuck in my favorite winter vegetables—sweet potatoes—for some creamy texture. For the vegetable option, you can use leafy greens like kale, spinach, or Swiss chard.
Advice on Eggs
To make this a truly healthy and Paleo-ish meal, make sure that you use pastured eggs. We have a trusted neighbor who grows his own backyard chickens. So when the schedule lines up, I usually trade him for some of my homegrown kale and lemons. When our neighbor's eggs are not available, we buy them from Whole Foods when they're on sale.
If you ever try a pastured egg, you'll never go back to the conventional ones. There's a true difference in the taste, texture, color, and—more importantly—nutritional profile.
Comparing Egg Nutrition
According to a study from 2007 Mother Earth News egg testing project, conventional store-bought eggs are nutritionally inferior to pastured eggs. Compared to official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs, eggs from hens raised on pasture may contain:
- 2/3 more vitamin A
- 2 times more omega-3 fatty acids
- 3 times more vitamin E
- 7 times more beta carotene
- 4 to 6 times more vitamin D
The Inspiration for This Recipe
My husband recently announced that he's going to be participating in a friendly competition of smack-talkin' and total body transformation with his buddies. What that really means is I've been asked to help him with meal planning. In other words, cook for the guy!
So we're cleaning up his diet, and the strategy is to eliminate the junk and focus more on lean protein, clean carbohydrates, and nutrient-dense foods that are easy to digest. Along with a gentle wholes foods detox to clear out toxins, he's also adding in some intense workouts in the good 'ol gym.
This Paleo breakfast casserole will help fuel him through the workouts and is perfect as a grab-and-go breakfast.