You’ve probably heard that eating cholesterol and saturated fat raises cholesterol levels in the blood, BUT did you know that more recent (and better) research doesn’t support this hypothesis.
Chris Kresser, a Functional Medicine practitioner, explains why in his article – The Diet-Heart Myth: Cholesterol and Saturated Fat Are Not the Enemy.
“Well-designed cholesterol feeding studies (where they feed volunteers 2-4 eggs a day and measure their cholesterol) show that dietary cholesterol has very little impact on blood cholesterol levels in about 75% of the population. The remaining 25% of the population are referred to as “hyper-responders”. In this group, dietary cholesterol does modestly increase both LDL (“bad cholesterol” and HDL (“good cholesterol”), but it does not affect the ratio of LDL to HDL or increase the risk of heart disease.
In other words, eating cholesterol isn’t going to give you a heart attack. You can ditch the egg-white omelettes and start eating yolks again. That’s a good thing, since all of the 13 essential nutrients eggs contain are found in the yolk. Egg yolks are an especially good source of choline, a B-vitamin that plays important roles in everything from neurotransmitter production to detoxification to maintenance of healthy cells.”
Get more choline & nutrient-rich egg yolks into your diet with this delicious Scrambled Eggs with Kale Pesto breakfast.
Scrambled Eggs with Kale Pesto
INGREDIENTS: (serves 2-3)
6 pastured eggs, beaten
4 large kale leaves, chopped
1 shallot or small onion, sliced
2 tbsp avocado oil
Sea salt and black pepper to taste
1. Sauté shallot in 1 tbsp. oil over medium-low heat until translucent.
2. Add kale and season with salt & pepper. Sauté until kale is tender.
3. Put kale into a food processor and pulse until a pesto mixture is formed.
4. Using the same pan over medium heat, heat 1 tbsp. oil then add eggs and scramble.
5. Add kale pesto to pan and coat scrambled eggs.
Eggnog’s warm and festive flavours coupled with its rich and creamy texture makes it the perfect drink on its own–or even better, when combined with coffee to make this Dairy Free Eggnog Latte!
Some notes on making Dairy Free Eggnog Latte
- The egg yolk is not necessary for taste, but it does create a creamier texture which is important if you’re using watered down carton nut milks. If using canned full fat coconut milk or other high fat nut milk, then the egg yolk is less important.
- If you want a frothy latte and don’t have an espresso machine with a steam wand, you can use a blender, immersion stick or other frothing tool instead. Blend/froth warmed eggnog then pour into the espresso OR blend/froth eggnog and espresso together.
- If you don’t have an espresso machine, you can make this latte with 1/2 a cup of strong brewed coffee instead.
- Even if you don’t like eggnog, you just might enjoy this eggnog latte. The BF is proof of this. He hates eggnog, but he’s a coffee snob and enjoyed the combination of flavours in this recipe. BIG win for our Sunday latte experiment!
What you need for Dairy Free Eggnog Latte
Want more delicious & healthy holiday recipes? You’re going to love these …
Dairy Free Eggnog Latte
Eggnog's warm and festive flavours coupled with its rich and creamy texture makes it the perfect drink on its own--or even better, when combined with coffee to make this Dairy Free Eggnog Latte!
- 1 cup coconut milk , or other nut milk
- 1-2 tsp. maple syrup or coconut sugar
- 1 tsp vanilla
- 1/2 tsp ground ceylon cinnamon
- 1/2 tsp ground nutmeg
- 1-2 shots espresso
- 1 pastured egg yolk, optional (see notes above)
In a saucepan, warm nut milk, sweetener, vanilla, cinnamon and nutmeg over medium-low for roughly 5-minutes, stirring occasionally. You can also use a steam wand on an espresso machine to warm and froth ingredients at the same time.
If using an egg yolk: In a separate bowl, whip the egg yolk until frothy. Add a few teaspoons of the warm nut milk to the egg yolk (this will ensure you don't end up with scrambled eggs), then pour the egg mixture into the warm nut milk and continue to heat for a couple minutes.
Froth the milk mixture/eggnog with a blender, immersion stick or other tool, if desired.
Brew espresso then combine the eggnog with the espresso.
Feel free to top with whipped coconut cream and a sprinkling of nutmeg and cinnamon.