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

10/02/2019 none 0

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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On top of your kidneys sit the adrenal glands — these are two thumb-sized triangular glands that are responsible for the production of several hormones, including adrenaline, cortisol and aldosterone.1
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Table of Contents

Butterbur Uses
9 Butterbur Benefits
Butterbur for Pets
Butterbur as a Natural Remedy
Growing Butterbur at Home
Butterbur Studies
Butterbur Side Effects
Butterbur for Long-Term Use
Frequently Asked Questions

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Quick and Savory Fish Curry With Roasted Cauliflower and Okra Recipe

09/12/2018 none 0

Recipe From Pete Evans

 

If you like (or love) curry, then you’ve probably tried different
variations of this colorful and flavorful dish. India, Indonesia, Malaysia and
Sri Lanka all have their own take on curry. Some cooks may make changes to a
recipe because certain ingredients may not be available in their area, and they
use substitutes instead that’ll help retain the essence of the curry.[i]

 

Succulent fish, fresh and organic vegetables and flavorful spices come
together in this Quick and Savory Fish Curry With Roasted Cauliflower and Okra
Recipe. It’s sure to be a hit among curry lovers or those who are tasting this
dish for the first time.

 

Looking for more healthy and delicious recipes to serve to your family
and friends? Check out the “Fat for Fuel Ketogenic Cookbook” that Pete Evans and
I have collaborated on. It features ketogenic diet-friendly recipes that can
satisfy your taste buds and potentially improve your health. Available starting
November 14, this cookbook also provides you with valuable information
regarding the basics of the ketogenic diet.

 

Ingredients:

 

2 teaspoons ground turmeric

2 teaspoons ground coriander

1/2 head cauliflower,
broken into florets

4 snapper fillets, approximately half a pound each (or any firm white
fish such as cod, sea bass or bream) skin on or skinned and pin-boned

Juice of 2 limes

4 tablespoons coconut
oil
, melted

1 onion, sliced

1-inch piece of ginger, finely grated

4 cloves garlic, minced

5 cardamom pods

1 teaspoon dried chili flakes

1 pinch freshly cracked pepper

1 cinnamon stick

12 curry fresh leaves

1 1/2 cups organic coconut milk

1 2/3 cup fish stock or water

1 tablespoon fish sauce

8 okras, halved

1 large handful baby spinach leaves

1 handful coriander leaves

 

Procedure:

 

1.      
Preheat the oven to 400 degrees Fahrenheit.

2.      
Mix the turmeric and ground coriander together
in a small bowl and set aside.

3.      
Place the cauliflower florets, 1 tablespoon of
coconut oil and half of the spice mix into a bowl and toss to combine. Transfer
the cauliflower mixed with the spices onto a lightly greased oven tray with a
little coconut oil and spread as a single layer. Season with a little salt and
roast in the oven for 15 minutes, until golden. Set aside.

4.      
Rub the remaining turmeric spice into the flesh
side of the snapper fillets, then squeeze the juice of one lime over it. Leave
to marinate for 10 minutes, cover and place in the refrigerator.

5.      
Meanwhile, heat the remaining coconut oil in a
large frying pan over medium heat.  Add
the onion and sauté gently for five minutes until softened and translucent. Add
the ginger and garlic and sauté for 30 seconds, then add the cardamom pods,
cinnamon stick, chili flakes, a pinch of freshly cracked pepper and curry
leaves, and cook for another minute.

6.      
Add the roasted cauliflower, okra, coconut cream
and fish stock. Mix to combine, then place the fish flesh side down and gently
simmer for eight to 10 minutes until the fish is nearly cooked through.

7.      
When the fish is almost cooked, add the spinach
leaves and gently mix them through.

8.      
To finish, season with the fish sauce (add more
fish sauce to taste if desired), squeeze over the remaining lime juice, and
garnish with fresh coriander.

 

This recipe makes 4 servings.

Preparation time: 15 minutes (plus 10 minutes marinating time)

Cooking time: 30 minutes

 

Tip: Try
to limit your intake of white fish like snapper, because these are usually contaminated
with harmful toxins like mercury. Purchase fish from a trustworthy source, such
as a local fish monger you can trust, who can provide you with high-quality
fish. This is because some sellers will tell you that you’re buying a
good-quality product when it is actually a low-quality fish.

 

This Quick and Savory
Curry Recipe Will Add Spice to Your Meals

 

If you’ve run out of ideas on how to cook curry, this recipe is a good
choice. Fish may not be the first ingredient of choice when it comes to curry
(chicken and beef are more commonly used),[ii]
but this delicious dish makes it work, as the spiciness of the curry perfectly complements
the mild flavor of the fish.

 

What Are the Health Benefits of
Okra?

 

Okra is a
vegetable from the Malvaceae or mallows family. It can have either a smooth
surface or a rough texture, and is naturally green, although it can comes in
red varieties too. Because okra is tough to chew, it must be steamed or boiled
before eating. Once cooked, it develops a gelatin-like quality.

 

It’s unfortunate that not many are familiar with okra, because it
carries outstanding health benefits. Okra is a low-calorie vegetable that’s
abundant in insoluble and soluble dietary fiber, and can potentially aid with
promoting optimal digestive function, reducing cholesterol levels, lowering
heart disease risk and improving weight management (since okra can help promote
satiety). Okra also contains iron, calcium, manganese and folate, plus these
beneficial vitamins:

 

·        
Vitamin
A:
Together with flavonoids such as beta-carotene, xanthan and lutein,
vitamin A can work toward promoting good vision and healthy skin and mucous
membranes.

 

·        
Vitamin
B6:
This B vitamin can assist with metabolizing fat, carbohydrates and
amino acids, promoting health of lymph nodes and regulating blood sugar levels.
Other potentially health-boosting B vitamins in okra include vitamins B1
(thiamin), B3 (niacin) and B5 (pantothenic acid).

 

·        
Vitamin
C:
This can help support immune function, prevent free radical damage and
regulate blood pressure levels.

 

·        
Vitamin K:
It can help the body’s blood clotting function. Together with vitamin D and
calcium, vitamin K can support bone health as well.

 

When buying okra, pick those that are bright green, have unblemished
skin and feel firm but not hard. It’s best to look for okra at your local
market, particularly from May to September when it’s in season. Okra can be
stored in your refrigerator’s vegetable compartment in paper bags for up to
four days.[iii]

 

When cooking the okra, bring them to room temperature first. This allows
the vegetable to release less moisture when cooked. You can opt to leave the
okra whole when cooking, but if you want to cut or slice the vegetable, pat the
okra dry first before cutting or slicing. Use a ceramic knife to help slow the
browning process.

 

What’s Curry Without Delectable
and Tasty Spices?

 

It’s undeniable that the spices in this curry provide heaps of
delicious flavor. Let’s take a closer look at two of these spices and their
health benefits:

 

·        
Cardamom pods: These
small and greenish pods have a strong, unique and spicy-sweet or camphor-like
flavor. There are many types of cardamom pods, but no matter what variety you
use, you can get the most intense flavor once you break open whole pods to
release the tiny black seeds. These seeds can be ground using a spice mill or a
mortar and pestle. A little definitely goes a long way.

 

Cardamom pods are
known for their high manganese content, accounting for around 80 percent of the
recommended daily value in a single tablespoon. Cardamom pods also offer fiber,
minerals such as iron, calcium, magnesium, potassium and zinc, and vitamins A,
B1, B2, B6 and C. There are also volatile oils in cardamom pods that may play a
role in their ability to target gastrointestinal disorders, according to studies.
While limonene is considered the most prominent, these volatile oils may
deliver benefits too:

 

Pinene

Sabinene

Myrcene

Phellandrene

Terpinene

Terpinolene

Linalool

Terpinen-4-oil

A-terpineol

A-terpineol acetate

Citronellol

Nerol

Geraniol

Methyl eugenol

 

 

Ancient medical
tradition noted that cardamom may help ease sore
throats
, tooth and gum infections, congestion, tuberculosis and stomach,
kidney and lung problems. Lab studies discovered that cardamom pods can be
helpful in successfully addressing urinary tract infections and gonorrhea, and
in delivering heart-protective properties. Cardamom pods were also said to be
linked to relieving muscle problems.

 

Moreover, cardamom
pods were used for many centuries as an aphrodisiac that helped addressed
impotency. Early and modern medicine also believed that cardamom pods have
mood-elevating capabilities and can work as an antidepressant and in
aromatherapy.

 

·        
Coriander
leaves or cilantro:
Whether you like coriander leaves (or cilantro) or not, you cannot deny
that they are a valuable storehouse of essential nutrients that can benefit
your health. These low-calorie, no-cholesterol leaves contain flavonoids,
polyphenols and phenolic acids, such as the antioxidant and anti-inflammatory compounds
kaempferol and quercetin.

 

Kaempferol is known
to assist with lowering the risk of chronic diseases such as heart disease,
while quercetin is an antioxidant that can help prevent histamine release, allowing
cilantro to act as a natural antihistamine. Minerals like potassium, calcium,
manganese, iron and magnesium, B vitamins and vitamins A, C and K are also
present in coriander leaves.[iv]
These nutrients help contribute to the antiseptic, antifungal, antioxidant,
antibacterial and disinfectant properties that coriander leaves are known for.

 

Coriander leaves are
also promoted as a chelator or remover of heavy metals from the body. Although
research regarding this supposed benefit is scarce, there is evidence showing
that consuming these leaves along with foods containing heavy metals can reduce
the latter’s toxicity in the body.[v]

 

A Guide to Choosing
High-Quality Fish

 

There are considerations you have to make when buying snapper fillets,
or any type of fish for that matter. Mercury contamination is a major problem
hounding most types of fish today, and can outweigh fish’s potential health
benefits.

 

If you’re buying fish, get them from a trusted local fish monger to
avoid being defrauded. If you don’t have access to or contact with a local fish
monger and need to buy seafood from grocery stores or generic big box
retailers, check for these third party labels that can verify the fish’s
quality:

 

·        
Marine
Stewardship Council:
Arguably the best-known third party label for fish,
the logo features the letters MSC and a blue check mark in the shape of a fish.

·        
Global
Aquaculture Alliance Best Practices:
Although farmed fish isn’t an ideal
type of fish you should consume, if you have no other choice, look for this
symbol.

·        
State of
Alaska’s “Wild Alaska Pure:
” The state of Alaska doesn’t permit
aquaculture, so all Alaskan fish is wild caught. Even better, the state has
some of the cleanest water and some of the best maintained and sustainable
fisheries. The “Wild Alaska Pure” logo is a reliable standard, and is a good
sign to look for when buying canned Alaskan salmon.

 

You can also substitute the snapper in this recipe to either wild-caught
Alaskan salmon
or sockeye salmon. What makes these two special are the fact
that they’re not allowed to be farmed and are always wild caught. Bioaccumulation
of toxins is also reduced in these two types of fish, because they don’t feed
on contaminated fish. Sockeye salmon also has a lower risk of bioaccumulating toxins
because of its short life cycle.

 

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.”