Wonderful Egg, Bacon and Nori Roll Ups with Avocado and Lettuce Recipe

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Recipe From Pete Evans

 

A roll up, which may look like a sushi roll for some at first glance,
is a great way to combine your favorite fruits, vegetables and/or meats. Roll
ups can be eaten as a snack, a side dish or a light meal. There are different
roll up combinations that you can try, but if you want something that’s
delicious, light and healthy, check out this Wonderful Egg, Bacon and Nori Roll
Ups With Avocado and Lettuce Recipe. These roll ups mix flavors from the East
and the West.

 

This roll ups recipe comes from Pete Evans, with whom I worked to
create the “Fat for Fuel Ketogenic Cookbook,” to be released this November 14. Make
sure to stay tuned for this cookbook because it features appetizing ketogenic
recipes that Pete and I have conceptualized, as well as information to help you
switch to a ketogenic
diet
.

 

Ingredients:

 

6 free-range organic eggs

2 tablespoons coconut
oil

8 rashers bacon, rind removed

4 toasted nori sheets

2 tablespoons mayonnaise

1 head romaine
lettuce

1 avocado,
sliced

Pinch of sea salt and freshly ground black pepper

 

Procedure

 

1.      
To make the omelets, crack the eggs into a bowl
and whisk lightly until combined. Season with a pinch of salt and pepper.

2.      
Heat a 7-inch ceramic nonstick frying pan over
medium heat and add 1 teaspoon of the coconut oil. Once the coconut oil is hot,
pour in a quarter of the egg mixture and swirl the pan to coat the base with
the egg. Cook for about 40 to 60 seconds or until lightly golden underneath and
moist on top.

3.      
Slide the omelet out of the pan and onto a
cutting board. Repeat with another 3 teaspoons of the oil to the remaining egg
mixture to form four omelets. Set aside and cover to keep warm.

4.      
Place a nori sheet on a board or bamboo sushi
mat. Lay one piece of omelet on top. Spread with 2 teaspoons of mayonnaise,
then layer two pieces of lettuce, two rashers of bacon and a quarter of the
avocado across the edge closest to you. Begin to tightly wrap the roll all the
way to the end. Trim the ends with a sharp knife then cut into three pieces.
Repeat with the remaining, nori, omelets and fillings to make four rolls.

 

This recipe
makes 4 servings.

Preparation
time: 6 to 10 minutes

Cooking
time: 15 minutes            

 

Reap the Benefits of This
Wonderful Egg, Bacon and Nori Roll Ups With Avocado and Lettuce Recipe

 

Thanks to the different ingredients in this recipe, you’ll be able to
taste fresh and savory flavors that complement each other well. The timeless
combination of bacon and eggs gets a healthy upgrade from three green
ingredients: nori, avocado slices and lettuce. You’ll not only be satisfied
because of how these roll ups taste, but also because of the positive health
impacts you can get from the ingredients.

 

Why Opt for Free-Range or
‘Pastured’ Organic Eggs?

 

For this recipe, free-range or “pastured” organic eggs must be your
top choice. These eggs come from chickens
that were able to roam freely around a
farm or backyard and were able to
consume a natural diet. Free-range eggs are different from conventional eggs
sold today, which come from concentrated
animal feeding operations (CAFOs)
. CAFO animals are fed unnatural diets of
grain, antibiotics and other substances, and cramped in small spaces that serve
as breeding grounds for bacterial strains like Salmonella.

 

What makes free-range eggs a notch above CAFO-produced eggs is their
superior nutritional content. These eggs, especially the yolks, contain omega-3 fats, protein, antioxidants like
lutein and zeaxanthin and vitamins A, D, E and K. This abundance of nutrients
is said to be a reason why egg yolks can be an ideal way to resolve common
nutrient deficiencies, such as vitamins A, B6 and E, copper, calcium, folate
and choline.[i]

 

Speaking of choline, egg yolks are one of the best sources of this B
vitamin, which can potentially lead to health benefits like:

 

·        
Helping with proper cell membrane function

·        
Playing a role in nerve communications

·        
Preventing buildup of homocysteine in your blood

·        
Assisting with reducing chronic inflammation

 

Choline is also required to make the brain chemical acetylcholine,
which is involved in storing memories, preventing birth defects like spina
bifida and playing a role in brain development, making it an important nutrient
for pregnant women.

 

You can tell if eggs are free-range or not by looking at the color of
the egg yolk. Bright orange yolks are a sign that the eggs come from pasture-raised
hens. Most people who raise backyard chickens aim for this color. On the other
hand, dull and pale yellow yolks may indicate that the eggs are from chickens
raised in CAFOs.

 

When buying eggs, make sure that they are antibiotic-free and raised
by organic and regenerative farmers. Talk to a local farmer and try to get your
eggs from him or her directly. You can also consider raising your own backyard
chickens, but make sure to take note of zoning restrictions in your city and
adjust accordingly, since requirements can vary depending on your locale.

 

If you live in an urban area, try visiting local health food stores,
because they typically are the quickest way to find high-quality local egg
sources. Farmers markets and food co-ops are another great way to look for
good-quality eggs and meet the people producing them too. You can ask them how
they operate and produce eggs, and inquire if you can tour their farm.  

 

If you have no choice but to buy eggs at a supermarket or a grocery
store, take extra precaution. Unfortunately there are loopholes that allow
CAFO-raised eggs to be labeled as “free-range” and organic.” What you can do is
check out the egg report and scorecard from the Cornucopia Institute. These
findings ranked egg producers according to 28 organic criteria, and assist you in
making an informed decision.

 

What Is Nori and How Can It
Benefit You?

 

Nori is a type of seaweed that’s often dried in sheets to make
Japanese sushi rolls or Korean gimbap.[ii]
It’s one of many sea vegetables available today, with others being dulse, arame
(black), wakame (deep green), kombu and spirulina.[iii]
At first, nori is deep purple or red, but turns bright green when toasted.

 

Nori is known to contain small amounts of bioactive vitamin B12. In
fact, a 2001 British Journal of Nutrition study revealed that nori contains
five different types of biologically active vitamin B12 compounds.[iv]
As such, eating nori can be a good way for vegans to increase their vitamin B12
intake. Nori also has vitamins A, B1, B2, B3, B9, C, E and K, and minerals such
as phosphorus, potassium and zinc. Other known health benefits of nori include:[v]

               

·        
Providing good amounts of protein, iron, iodine
and dietary fiber

·        
Assisting with lowering cholesterol levels

·        
Helping improve bone health

 

There is a caveat linked to nori and other seaweed products,
especially seaweed salads served at some restaurants: These salads often come
pre-made in bulk from distribution companies and may contain harmful products
like:

 

·        
High-fructose corn
syrup

·        
Vegetable oil

·        
Hydrolyzed protein that contains monosodium
glutamate or MSG

·        
Artificial color, such as yellow #4 and blue #1

·        
Genetically modified ingredients

Try to purchase organic nori and keep it dry in an airtight package,
because of its tendency to absorb moisture from its surroundings.[vi]

 

These ‘Green’ Ingredients Can
Boost Your Health

 

Two “green” ingredients in this roll up recipe are also loaded with
important benefits:

 

·        
Romaine lettuce:
This type of lettuce is one of four popular lettuce varieties. Romaine
lettuce is well-known not just for its culinary uses, but also for its valuable
nutrient content:[vii]

 

Vitamins A, C and K

B vitamins B1, B5, B6, B7 and B9

Dietary fiber

Molybdenum

Omega-3 fatty acids

Minerals like chromium, calcium,
copper, magnesium, manganese, iron, potassium and phosphorus

 

When buying romaine lettuce,
purchase organic varieties that have compact lettuce heads, are crisp-looking
and have unwilted leaves and stem ends that aren’t too brown. Avoid lettuce
with dark or slimy spots and/or brown or yellow discoloration on the edges of
the leaves.[viii],[ix]

 

Wash and dry lettuce before
storing in the refrigerator to eliminate excess moisture. When cleaning, remove
outer leaves first, and with one slice cut off the bitter lettuce tips. Get the
remaining leaves, chop to desired size and discard the bottom roots. Rinse the
lettuce and pat dry. If you have a salad
spinner, use it to remove excess water from the lettuce.

 

Do not store romaine lettuce
near apples, bananas and pears, since these fruits
are known to produce ethylene, a substance that can cause the romaine lettuce
leaves to turn brown.

 

·        
Avocados:
These fruits are an excellent source of nutrients such as fiber, potassium,
folic acid, manganese, magnesium, copper, iron, zinc and phosphorus and
vitamins A, B1, B2, B3, B5, C, E and K. Throughout the years, avocados have
been hailed as a superfood, and it’s not surprising when you consider how they
can positively impact your body.

 

To begin with, avocados contain almost
no fructose,[x] and
are abundant in healthy monounsaturated fats.[xi]
They also are near the top of the Environmental Working Group’s “Clean Fifteen”
list of fruits and vegetables known to carry very little pesticide residue,[xii]
making these fruits a commodity you can buy straight from the supermarket. Avocados
are also said to possess lipid-lowering, antihypertensive, antidiabetic, anti-obesity, antithrombotic,
antiantherosclerotic and cardioprotective properties.[xiii]

 

Research also shows that the healthy
fats in avocados may help maintain optimal cholesterol levels and reduce your
heart disease risk. Lastly, avocados can help with satiety, making you
feel full for longer. This can be good news for overweight people, because this
can help with preventing unnecessary snacking.[xiv],[xv]

 

About Pete Evans

 

Pete
Evans
is an internationally renowned
chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s
loaded with delicious, unique Keto recipes, ideal for people who want to switch
to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” will be released
November 14.

 

Pete has had numerous noteworthy
contributions to the culinary world. He has not only cooked for the general
public, but he’s also cooked a royal banquet for the Prince and Princess
of Denmark, a private dinner for Martha Stewart, and even represented his
hometown at the gala GʼDay USA dinner for 600 in New York City. Pete’s
career has moved from the kitchen into the lounge room with many TV appearances
including Lifestyle Channel’s “Home show,” “Postcards from Home,” “FISH,” “My
Kitchen Rules” and “Moveable Feast.”





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