Eggs Florentine makes the perfect breakfast when you are banting or following one of the other ketogenic food-plans; it's very low in carbohydrate, but high in fat.
With time you will craft it to your own family's taste; a sprig of thyme or cloves of garlic and chili, for example. Basically it is an egg poached on spinach.
This page was last updated by Bernard Preston on 25th July, 2021.
Homocysteine is a highly toxic breakdown product of animal protein metabolism; it is normally immediately reconstituted in the body into benign, non-poisonous forms.
However this process is totally dependent on several vitamins and zinc found in abundance in Eggs Florentine; if not present in your food there is a buildup of this toxic amino-acid.
It causes serious destruction of the inner lining of capillaries, known as the intima, and consequently a host of blood-circulation diseases.
Enjoy your eggs on pan-fried toast for an extra treat, but regular is fine.
If you have Eggs Florentine regularly you will gradually develop your own tastes. For example, I enjoy mine in a bowl with extra juice, but the good wife likes hers on dry toast. I want my yolks still runny and the whites only just firm, but she has hers well-done.
The cream is an optional extra, but you could just dribble olive-oil
over your meal; or neither. One small point to bear in mind is that the
important phytonutrients are better absorbed with a little extra fat.
And in any case it's refined carbs that make us obese rather than too much
butter; the white toast and marmalade.
I consider our decision to enjoy only bread made from 100% flour one of the biggest step-ups to wellness we have ever made. Turn it into sourdough, and you have a double winner; it takes me only five minutes every morning to prepare the mixture.
Sourdough bread is a wonder; you'll never go back to the commercial-loaf.
Homocysteine is a toxic break-down product of protein metabolism; it is immediately degraded but the chemical process requires certain vitamins and minerals.
Vitamin B12 is often seriously deficient in the food of vegans; B6 is in
short supply in those who won't eat their greens. The solution is spinach and eggs making certain you have adequate levels of these vital nutrients. You do not mess with Pernicious Anemia; it's terminal.
A build-up of homocysteine in the blood has a fearful effect on the heart, great vessels and brain.
Why and how, you may well ask? Eggs were previously considered part of the problem with cardiovascular disease, and not the solution.
Researchers have found that homocysteine is not broken down unless very adequate amounts of the B complex vitamins and zinc are present in our food.
Enter spinach and eggs, and wholemeal bread which are rich in these vitamins.
Zinc is plentiful in red meat, eggs, shell-fish and legumes.
So this is how we often do it.
Chop up half an onion and fry it lightly in butter; add any herbs and spices you like. I often toss in a little fresh-ginger, a few slithers of chili and perhaps half a tomato; that helps prevent prostate disease and every man should eat them daily.
The easiest way to provide fresh spicy condiments for your eggs Florentine, and other dishes, is to freeze them; how to preserve jalapeno peppers works just as well for chilies and peppadews, or any other of the family; it is dead easy and quick.
Cut out the stalks if the leaves are large, thick and mature. Incidentally, how to grow spinach is one my three-top easy vegetables from what's potting in the garden.
Here's another thought about your spinach. Dark-green leafy vegetables have proven ability to lower blood pressure if eaten daily; and the active ingredient is found most richly in the stalk. If you are not getting too much fibre as we do, then don't devein the leaves.
Pour in a few tablespoons of boiling-water to the pot, to your taste, drop in the rinsed spinach leaves and turn it up on high, cooking the greens hard for a few minutes.
I like mine slushy, so I add extra water.
Then drop your eggs directly onto the spinach, and poach them in the steam to your taste. Turn off the heat and put the lid back on. I like them soft, but she who must be obeyed demands that hers is firm.
Peel your clove of garlic, chop in roughly and scoop it onto the spinach just before adding the eggs, or with the onion if it gives you heartburn.
The phytochemical allicin is richly found in the onion-family.
Butter your toast thickly, I never use margarine, partly because it tastes so awful, cannot find a decent word, sorry, but more importantly because I avoid all trans-fats like the plague; they are bad stuff.
Specifically these vitamins are necessary to prevent a build-up of homocysteine.
B2, B6 and B9 are found in whole-grains and your greens; and B12 and choline in the eggs.
Ladle lavish portions of your spinach onto the buttered-toast, including some of the cooking water. It contains a third of the magnesium and in any case I like it drippy and wet; give a quick squeeze of fresh lemon-juice, and cover with your poached egg.
Salt and pepper, and tuck in whilst it's piping-hot.
Spinach is full of phytosterols and is the richest source of magnesium, a vital mineral in the body, especially if you want to avoid chronic arthritis; which I assume you do!
Now you know how to make Eggs-Florentine and how to cook spinach. Wasn't difficult, eh? Good food, made fast, is our theme.
If you find it dull, which you won't, then how about a sprinkle of fresh coriander; after parsley it's the world's most popular herb.
If you have a tiny spot in the garden you'll find that growing-coriander is a cinch; it comes up like a weed.
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Even if your cholesterol is raised, even seriously high, Eggs Florentine is unlikely to be a problem, despite the saturated fat in eggs and butter. The fibre in spinach, the phytosterols and the rich source of folate and other B vitamins all lower the LDLs; the garlic and fresh-lemon, and the wholewheat toast too.
Perhaps just avoid the butter, and use olive oil instead if you are anxious. Are eggs good or bad is a question that has bedeviled scientists for decades. No meal eaten with hydrogenated-fat as in margarine can be recommended.
Copy and paste "what are phytosterols" into this search engine for more information.
Eggs Florentine is the perfect way to prevent age-related macular degeneration, a leading cause of blindness in the elderly; and almost entirely preventable.
Eggs and spinach are amongst the richest sources of two carotenoids, lutein and zeaxanthin, that are found in the greatest concentration in the macula of the eye; they absorbe damaging high-energy radiation.
Read more at lutein benefit but the short answer is that those who regular enjoy their greens, and especially kale and spinach, and eggs are far less likely to get macular degeneration and cataracts.
Freshly-squeezed lemon juice is vital for so many dishes. Just look at the Mediterranean recipes and you'll find three-quarters of them call for it. In any case, such a pretty tree, and the scent divine when they are in flower. You could even add a few drops onto your eggs Florentine.
My brother has convinced me that the lime is even nicer than a lemon.
Could I stomach being a limey? Our first fruit is nearly ripe after only two-years. I'm a great Meyer lemon fan, so that lime had better be good.
Spinach is one of my three easy vegetables to raise and how to grow spinach is one of the high-ranking pages at this Bernard Preston site.
Radish and pole-beans are the other two. Just prepare some ground, drop in the seeds and water, and God gives the growth; fresh spinach every day for months.
This spinach may look rather untidy, so if you want it in your front garden you'd need to prune off the yellowing and any mildewed leaves; so easy and rewarding.
Too many cooks may spoil the broth but they certainly sometimes may improve Eggs Florentine; I had an early-patient so, having started the fried onion, I left and Helen took over. Today she added sprigs of thyme and rosemary and a few broad-beans. Perhaps it was just the change, but it was spectacularly delicious.
This led to the development of what we now call Eggs Hilton.
Six-months ago we started reading up on how to plant broad beans because of acquaintances with Parkinson's disease; now we drop a few into many dishes. They are the richest source of vegetable protein.
Minimally-processed plant-protein like broad beans and peas, or lentils should daily be on the menu.
Banting the low-carbohydrate, high fat, way is an option.
Diets in general leave me stone-cold; research shows that less than 2% of people actually have lost any pounds twelve months later, and many are actually heavier. Most of these plans simply aren't sustainable, and many are spectacularly toxic.
A possible exception is banting, though I don't recommend that either; but it does work, and what is more you do not feel famished all day.
So, what's the problem with banting?
In the classical keto food plans you have to go off virtually all carbohydrates, including legumes; in order to get sufficient protein you have to eat more red-meat, cheese, eggs, fish and fowl.
You will probably lose weight when banting; your blood pressure will come down and your sugar control will improve if you are diabetic. So you are less likely to die of cardiovascular disease, but a lot more likely to get neoplasm; instead of the sudden death from a heart-attack, the long, slow and lingering death of a prostate or breast tumour, say.
If you seriously need to lose weight, then I do recommend these modified Banting meals; they work and are sustainable. You will be enjoying lunches with plenty of organic green food, brightly coloured salads, homemade authentic hummus recipe and even a little carbohydrate today from corn on the cob, and half a slice of low-GI bread.
Find the links to those topics highlighted in bold by copying and pasting into the Site Search function in the navigation bar above.
Are you still concerned about the effect of eggs Florentine on a slice of toast on your blood-glucose? You needn't be, and certainly not if you are reasonably active.
I am pre-diabetic with blood glucose reaching 9 (162 mg/dl) if I over-indulge on starches, especially those that are refined.
Here are my readings when I enjoy eggs Florentine on toast. It is made with 100% wholemeal-bread, but it could be quite different with a commercial loaf; test yourself.
Blood glucose (mmol/L)
The only conclusion I can come to is that Eggs Florentine on wholewheat toast has little effect on blood glucose despite the starch in the bread, provided one is reasonably active. Test yourself if you are pre-diabetic and have to sit at a computer or in the car after breakfast.
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