July 2016
« Mar    

Sunny Side Up Eggs

eggs copy

Two farm fresh eggs with chopped brussel sprouts on the side (or any leftover veggie from the night before) is the perfect way to jump start the morning. The yolk contains all those powerful nutrients so I prefer to keep them intact and “raw” to prevent losing any. Sunny side up eggs heat the yolk enough without overcooking it.

Eggs: the perfect food. They provide…

  • essential nutrients such as B-1, B-6, folic acid and B-12.
  • minerals such as calcium, magnesium, potassium, zinc and iron.
  • choline and biotin, important for energy and stress reduction.
  • all amino acids (protein building blocks), found in the yolk.

Choline is an important inflammation reducing nutrient that over 90% of Americans are deficient in. The body makes some of it’s own choline, but not enough to support optimal health. Years ago when I began receiving acupuncture and Chinese Medicine treatments for my compromised immune system, I spent some months on a choline supplement from Standard Process. I guess I tested pretty deficient too. Now I just try to incorporate choline-rich foods into my diet.


Many people are afraid of eating egg yolks because of cholesterol. The fact is that most of the cholesterol found in our blood is not due to the foods we eat. Our livers make approximately 75% of the cholesterol that exists in our blood.

“The more cholesterol we eat, the less the body will make. The less cholesterol we eat, the more the body will make. If cholesterol were so bad for us, why would our bodies make so much?”

“The body is a remarkable system that knows exactly what to do to create the correct balance. When we consume foods containing cholesterol, we only absorb 1 to 2 mg of cholesterol per pound of body weight a day. So even if we were to eat a dozen eggs each day, we would only absorb about 300 mg of cholesterol, which is, by the way, the recommended maximum daily amount.” (source)

On a personal note: My family has eaten 2-3 organic eggs every morning for the past few years and never felt better. My parent’s cholesterol is actually better than ever since adopting a paleo diet.

More about cholesterol -> Here.

Different egg yolk colors?

Egg yolks range from a light yellow to a deep rich orange color depending on the hen’s diet. Deep green, yellow, and orange produce produces a richer yolk color, hence why the orange yolks usually come from free range hens. Even naturally raised, free range hens can vary in color because every bird might eat differently or it could depend on the foods available at the time of year. Regardless of the egg yolk color it is more important to know the source, feed and lifestyle of the chickens. That is what will ensure quality, more than yolk color. The eggs I had this morning happened to have a beautiful hue. It really does make them more appealing/appetizing. Our farmer’s eggs are soy free, which I sought out due to  sensitivities. It seems it is pretty difficult/uncommon to find soy free chicken eggs these days.

What to cook your eggs in?

When it comes to fats, these are my top healthy picks.

  1. Coconut oil
  2. Cultured butter from grass fed cows
  3. Lard from pastured pigs
  4. Animals fats from healthy animals

Last night we made a beef broth from marrow bones that left a nice layer of oil on top.  Instead of using the usual, I cooked the eggs in the bone broth fat, giving them a delicious flavor.

Sunny Side Up Eggs

I always use stainless steel cookware. (avoiding non stick/Teflon)


2 free range eggs

fat of choice:

coconut oil, butter, lard, animal fats


  1. To prevent sticking, heat pan before adding fat or eggs.
  2. Turn heat down low and add in your fat.
  3. Carefully crack your eggs with the yolk intact. Cook on low till firm. (I always prefer to cook the eggs on low temperatures)
  4. Once the egg whites are set, scoop it out of the pan and you're done.


Which Fats Cook How:

Coconut oil: Tends to be the most prone to sticking. Adds a distinct but mild flavor.

Butter: Gives the eggs a great taste. When cooked on low prevents sticking and burning very well. Doesn't brown the whites as much; leaves them smooth.

Lard: Gives the eggs a nice crispy golden bottom. Never had any problems with sticking.

How do you like your eggs?

Share Button

Add Your Own

Newer Post:

Older Post: