VegMedLife

A well-balanced breakfast is the foundation for a well-balanced life

A healthful take on a classic breakfast. This plant-based omelette contains all the benefits of an egg omelette – protein, healthy fat, and nutritious vegetables – without the saturated fat and cholesterol, which can be harmful to our health. For a comparison of Just Egg and regular egg nutrition facts, continue reading below recipe.

Ingredients:

• Just Egg – 1/3 cup
• Onions – 1/4 cup chopped
• Bell pepper – 1/4 cup chopped
• Grape or cherry tomatoes – 1/4 to 1/2 cup halved
• Broccoli – 1/4 cup chopped
• Spinach – handful
• 100% extra virgin olive oil – a dash to sauté veggies
• Classic seasonings – salt, pepper, garlic, Italian seasoning, basil, thyme, and oregano
• Adventurous seasonings – try: turmeric, paprika, red pepper flakes, or chili powder

Instructions:

1. Heat the extra virgin olive oil in a frying pan. Add vegetables and sauté until well cooked, medium heat. Add spinach when the vegetables are nearly done.
2. Add the Just Egg and decrease the heat of the burner a touch.
3. While the omelette sets, add spices to your taste level.
4. When the Just Egg has cooked completely (i.e. is no longer liquidy), fold the omelette in half and remove from the pan. Serve and enjoy.

Abbreviated nutrition facts – 2 large eggs vs Just Egg:

	2 large eggs:	1/3 cup of Just Egg:
Calories	140-160	140
Total fat	10g	10g
Saturated fat	3g	0g
Cholesterol	375mg	0mg
Protein	12g	10g
Carbohydrates	0g	1g
Sugars	0g	0g

Long-term harms of egg consumption:

While eggs do provide needed protein, they also contain a high amount of cholesterol and saturated fat. Studies have shown that diets consisting of 2 eggs per day significantly increase LDL cholesterol levels in both men and women. Consumption of eggs has also been shown to increase the risk of cardiovascular disease. Over time, this leads to plaque formation, atherosclerosis, and heart disease, which can cause heart attack, stroke, peripheral arterial disease, and other diseases.

In cultures with long lifespans and increased longevity, eggs are consumed as a delicacy rather than on a regular daily basis. Given the high prevalence of cardiovascular disease and heart-related mortality, it may be worth increasing the amount of healthier plant-based alternatives in our regular daily diets.

References:

1. Eckel RH. Reconsidering the Importance of the Association of Egg Consumption and Dietary Cholesterol With Cardiovascular Disease Risk. JAMA. 2019;321(11):1055-1056. doi:10.1001/jama.2019.1850
2. Spence DJ, Srichaikul K, Jenkins Dj. Cardiovascular Harm From Egg Yolk and Meat: More Than Just Cholesterol and Saturated Fat. Journal of American Heart Association. 2021;10(7). doi:0.1161/JAHA.120.017066
3. Shin  JY, Xun  P, Nakamura  Y, He  K.  Egg consumption in relation to risk of cardiovascular disease and diabetes.  Am J Clin Nutr. 2013;98(1):146-159.