This is a great high protein lunch, snack or dinner and you can load as many veggies in here as you like. Mushrooms would be a great addition and you can use sweet potato instead of pumpkin if you prefer.
Now let’s talk about eggs…. In a world full of misinformation about nutrition, most people mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG! By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs). In fact, the egg whites are almost devoid of nutrition compared to the yolks. Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Keep in mind, even though this seems like a lot of eggs, this makes about 8 serves so you are not eating a dozen eggs at once. I eat about 3-4 whole eggs a day normally so don’t have a freak out.
12 eggs
1 head broccoli
200g pumpkin
Red capsicum
2 carrots, grated
1/4 cup Pesto
Preheat your oven to 170C. Slice the broccoli into pieces about 1cm thick (it doesn’t matter if some pieces are a bit bigger or smaller), do the same with the pumpkin and the capsicum. Whisk the eggs together with the pesto and add the grated carrots. Layer the broccoli and pumpkin on top of each other on a baking dish, once it is all used, pour the egg mixture over the top and place the sliced capsicum on the top. Bake for about 35-45 mins or until cooked. Slice and serve. This freezes well and make a great lunch or high protein snack.
