High-quality healthy fats, like pasture-raised eggs and grass-fed butter (or grass-fed ghee, coconut oil, olive oil), are the star of this simple dish. If you can tolerate healthy fats, like pasture-raised eggs and grass-fed butter, these budget-friendly foods can help stabilize your blood sugar by keep you feeling full and satisfied for several hours.
The benefits of eating healthy whole food-based fats—on a regular basis—include:
- Stabilizes blood sugar
- Reduces sugar cravings
- Promotes hormone balance (yes, you need healthy fats to make hormones!)
- Feeds your brain: your brain is comprised of 60% fat
- Promotes balanced mood, including less anxiety and depression
Tomato Scrambled Egg
Serves 2 to 4
3 yellow onions, minced
*You can mince onions in a food processor if you have one
6 pasture-raised, organic, or free-range eggs
1 tablespoon Herbes de Provence or dried oregano, crumbled into eggs
Optional: 1/2 teaspoon smoked paprika
Optional: 1/4 to 1/2 teaspoon chipotle powder
1/2 to 3/4 cup organic strained tomatoes
Freshly ground black pepper, to taste
Celtic sea salt, to taste
1 to 2 tablespoons grass-fed butter (unsalted) or grass-fed ghee; 1 tablespoon coconut oil; or, 2 tablespoons olive oil
Warm grass-fed butter (coconut oil or olive oil)) in a large 10-inch or 12-inch wide stainless steel skillet with stainless steel handles (please DO NOT use a non-stick skillet) over medium-high heat. When the butter is hot (it will sizzle when you flick a drop of water into the pan) but not smoking, add the onions. Stir onions until well-coated with butter, then lower heat to medium-low and cook apx. 5 to 8 minutes, or until softened and begins to brown. If the onion mixture begins to stick to the pan, add 1/4 cup to 1/3 cup filtered water or chicken stock to deglaze.
While the onions are cooking, use a whisk or fork to mix eggs with herbs, spices, Celtic sea salt and freshly ground pepper, combining well.
Once the onions have softened, pour egg mixture into pan. Raise heat to medium and stir frequently, lifting and turning egg as it cooks to make sure it doesn’t stick to the pan. Lower heat as necessary. Once the eggs are cooked through, stir in the strained tomatoes and cook until warmed through.
Keep warm in oven until ready to serve.
You can serve with cooked greens, a green salad and/or 100% buckwheat noodles, which are gluten-free.