Eat Your Eggs, Benedict! 04/22/2012Posted by thetickthatbitme in Choline Diet, Whole Person.
Tags: Anaplasmosis, benedict, Borrelia burgdorferi, Borrelia hermsii, choline, diet, eggs, HBO, inflammation, Lyme, mushroom, recipe, salmon
If you know my story, you know that when I was diagnosed with B. hermsii and Anaplasmosis, my doctor put me on a high-choline diet. Why choline, you ask? Choline is a B vitamin that aids in the transmission of nerve impulses from the brain through the central nervous system–this process is essential to functions like memory and muscle control. Since Borrelia like to attack the central nervous system, choline is especially important for people with (past and present) B. hermsii and B. burgdorferi infections. People who eat diets high in choline have also been shown to have lower levels of inflammation (like inflammation of the joints in Arthritis) than people who don’t. You can read more about choline here.
Enter the Benedict. It is by far my favorite egg-based dish, and I enjoy making it at home just as much as I do eating it for brunch in a fancy restaurant.
One large poached egg has 100 mg of choline, so if you eat two, you get about half of your recommended daily amount (425 mg for women, 550 mg for men). Add to that other high-choline foods like smoked salmon (129 mg), Canadian bacon (39 mg), portabella mushrooms (39 mg), spinach (35 mg), asparagus (23 mg), avocado (21 mg), and tomato (6 mg) to get your choline fix!
Here are my top five Benedicts:
1. Old Fashioned but Fried
for those mornings (or afternoons, or evenings!) when I’m feeling traditional, yet lazy
I learned this simple recipe from my mother, and it
brings back all kinds of fond childhood memories. A toasted whole-wheat English muffin, topped with pan-fried Canadian bacon and over-easy eggs (make sure they’re still a little runny, because that’s the best part). The hollandaise sauce I usually make with one of those sauce packets you can find in the grocery store (next to the gravy packets). It’s easy–you only need to add milk and butter–and, in my opinion, it tastes better than the from-scratch hollandaise recipes I’ve tried. Because of the butter and bacon, this is a slightly fattening meal, so I balance it with a side of boiled asparagus, which tastes delicious with the hollandaise sauce and adds 23 mg of choline to this meal!
Choline count: eggs 200 mg + Canadian bacon 39 mg + asparagus 23 mg = 262 mg of choline
2. Crab Benedict
for when I’m feeling crabby or rooting for the Terps
I’ve never made this one at home, but I’ve had it at Toasties Cafe, and it is delicious!
Choline count: eggs 200 mg
3. Portabello Mushroom Benedict
for the fungus-lovers amongus
If you’re looking for a meatless meal or just craving these yummy mushrooms, this is the Benedict for you. Check out Jackie Dodd’s recipe at TastyKitchen.com, which also includes spinach, tomatoes, and Sriracha for a kick!
Choline count: eggs 200 mg + portabello mushrooms 39 mg + spinach 35 mg = 274 mg of choline
4. Tomato Avocado Benedict
because I’m a California girl
My mouth was watering as I scrolled through SoupBelly.com’s deliciously illustrated recipe for this west-coast Benedict. If you want to make it even more California, use sourdough English muffins.
Choline count: eggs 200 mg + avocado 21 mg + tomato 6 mg = 227 mg of choline
5. Eggs Hemingway
for when I’m feeling literary
This one may seem a bit fishy, but I assure you it’s delicious and packed with choline. It’s also called Norwegian Benedict. Here’s a recipe at food.com that includes not only salmon but spinach, too!
Choline count: eggs 200 mg + smoked salmon 129 mg + spinach 35 mg = 364 mg of choline
Now that I’ve made myself really hungry, I’m going to go make my own Benedict. Hope you enjoy these eggcellent (sorry, I couldn’t resist) high-choline meals!