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Are any of you guys out there happens to be a breakfast foodie? Well I am. I love breakfast food. Go check out my pinterest and you’ll see a whole board dedicated to all things breakfast, (while lunch or dinner food are clumped into one single board). When I think of breakfast, it’s a two way street: sweet or savoury. For a sweet breakfast I usually think of buckwheat pancakes, overnight oats, peanut butter and honey on toast. However, if someday I’m craving something savoury, I usually think of eggs. Whether it’s scrambled eggs, omelette, eggs benedict or a simple eggs on toast.

This Sunday morning I’m feeling the latter, especially when I came across this healthy and delicious looking fritata recipe by Linda Wagner .

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There has been a lot of bickering on whether egg is actually good for you. And like all nutritional research, there are always two sides to every story.

Some research claim that egg is bad because of its high fat and chloresterol content, which may lead to heart disease while others disagree and say egg is good and is actually a superfood. Some people took a middle stance and say that egg white is good but the culprit is actually the yolk.

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With all these contradicting claims, what is my personal verdict?

I think egg is good for you ( try googling why egg is good for you, and a pack load of information on that topic will pop up). But I also believe that not all egg is created equal. The nutrition content of an egg also depends on how the chicken is raised and fed (more on that later). What I want to do here is to counter the argument that egg is bad because of its high fat and cholesterol content.

So why eating eggs, which has a high cholesterol content, does not raise your blood cholesterol?

I was reading an articles by Dr. Mark Hyman on this topic and in response to the claim that egg is bad because of its high chloresterol content. First you need to know that cholesterol is a type of fat found in your blood.

Our body has its own internal cholesterol-pumping organ, the liver. Our liver produces cholesterol in order to be released into bloodstream to nourish the different organs in our bodies including the brain and skin. As it turns out, dietary cholesterol (cholesterol gained through food) has little effect on the level of cholesterol in our blood. In fact, when we eat more cholesterol, our liver compensates by producing less cholesterol. Imagine that.

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Cholesterol is fat and fat makes you fat … or does it?

Firstly, I think language is such a powerful thing. The word fat has different meanings, it can be used to describe a physical form but it can also refer to one of the vital macronutrients in our diet. Somehow us humans tend to have the tendency to strongly associate the two definitions with one another.

From what I read in “Grain Brain” (wonderful book btw!) and other studies, fats is an essential macronutrient that makes up a huge portion of our brain and different organs. We humans thrive on fat for vitality and survival (with the exclusion of trans fats, which is highly processed and unnatural.) And in fact, fats does not make you fat. Carbohydrates makes you fat because its effect on the hormone, insulin (see this study here).

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So eggs are good yeah?

Not so fast. Again, I think in the end it all comes down to knowing where your food comes from.

Egg is high in fats and sure, fats is good for you. But then it also depends on what your source of fat is. If your source of fat comes from organic, free-range eggs then sure you are probably getting a high dose of omega 3’s, which is great.

But most caged eggs come from chickens that are raised in confined space with probably no exposure to their natural environment (no sunlight, or ever stepping on grass), imagine the level of stress they must be in. Imagine those stress hormones circulating their blood. Plus, these chickens are prone to diseases and contamination due to the confined space, which are regulated by giving them hormone and antibiotics. So yeah again, decide for yourself, do you want scrambled eggs with a pinch of hormones and antibiotic for breakfast? Me don’t think so.

But enough with the negativity, let’s talk about how egg can be good and delicious for you just like this (organic & free-range) spinach, broccoli, chives and pumpkin frittata is!


This frittata makes a super easy and healthy breakfast, perfect for a Sunday morning when there is no need to rush. I slightly altered the original recipe by adding pumpkin and omitting the artichokes (adding artichokes sound very tasty but sadly they are mostly imported and super expensive in Thailand). The frittata takes around one hour to make including prepping for ingredient (see original recipe here).

So basically I washed and chopped all my ingredients. I heated up the skillet, added around half a cup of water and pumpkin. Closed the lid and waited around 3-5 minutes for the pumpkin to soften (but still quite hard). I poured out some of the remaining water, waited a few seconds before adding two tablespoon of coconut oil, then garlic and shallots. Seasoned with a bit of sea salt and cracked pepper.

When the garlic started to turn golden, I added the chopped broccoli. Wait for the broccoli to cook around 4-5 mins. Added the spinach and seasoned with salt and pepper.

While the veggies were cooking, I whisked up eight organic free-range eggs and added all the herbs (chives and parsley) to the egg mixture.

I then poured the egg mixture into the skillet and cooked it until the egg started to set but the top is still a bit runny.

I preheated my oven to 230 degrees Celsius then put the skillet in the oven and baked it until the top is golden brown and ready to eat.

 Tips: try this frittata with some fresh feta cheese, great combo!

Let me know if you like them 🙂




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