Leeks belong to the Allium vegetable family. They have a flavor similar to onion or scallion and similar nutrition profiles. I particularly like them with eggs. This recipe is for the cutest baked egg muffins with a lot of flavor. The bacon is essential to making the dish rich and savory. So satisfying. The use of the ramekins give it a very cute shape — great for grabbing a quick breakfast or snack!
Leeks are full of nutrition. They contain lots of vitamin A, C, E, and vitamin K as well as calcium, magnesium, phosphorus, sodium, potassium and folate.
Folate is present in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF) and it is present throughout the plant. Folate is a key B vitamin for supporting the cardiovascular system, because it helps keep levels of homocysteine in balance. High levels of homocysteine are a risk factor for many cardiovascular diseases. For people at risk for heart disease, homocysteine should routinely be measured in the blood.
As with other Allium family vegetables, leeks have high concentrations of polyphenols. These anti-oxidants play a direct role in protecting our blood vessels and blood cells from oxidative damage from free radicals.
When working with leeks, be sure to wash thoroughly under running water. Separate the layers and inspect for any gritty dirt that may be hiding there.
Bacon is the second best food source of vitamin D when it comes from pastured hogs. However, conventional bacon is not at all healthy and I do not recommend eating it. I recommend you find a source for bacon that has no nitrates in it, is not sugar cured and most importantly, is from pigs that are raised in a humane manner. This means that they are allowed to rut around trees and shrubs and are out in the sunshine most of the time.
The vitamin D that they manufacture from skin exposure to the sun, remains in their fat. This is why lard is so high in vitamin D. Don’t be afraid of lard. When it is from a healthy animal, living the life it was intended to live (outdoors and on pasture), it is the perfect fat for cooking eggs and of course, bacon grease is the most flavorful.
Bacon and Leek Egg Bake
- 8 eggs (pastured)
- 2 tablespoon coconut cream or full fat coconut milk (where to buy coconut cream)
- 1 medium leek
- 4 large slices bacon (where to buy fantastic sugar free bacon)
- 1 tablespoon diced scallion or chives to garnish
- Coconut oil, butter or ghee to grease the ramekins (where to buy coconut oil)
- Sea salt and pepper to taste (where to buy sea salt and spices)
- 4 six ounce glass ramekins (where to buy ramekins)
- Cookie sheet
- Preheat oven to 350 degrees F
- On the stove top cook the bacon in a skillet
- Clean the leeks thoroughly by separating the layers under running water
- Chop off most of the green part and chop the rest into small pieces
- When the bacon is cooked remove to a paper toweled plate
- Add the chopped leeks to the pan and cook until soft, then put aside
- Grease the ramekins with coconut oil or other fat – or even any extra bacon grease
- In a bowl whisk the 8 eggs until combined
- Add the coconut cream or milk, salt and pepper and cooked leeks and whisk
- Divide the egg mixture into the 4 ramekins evenly
- Crumble ½ slice bacon on top of each ramekin
- Place the ramekins on the cookie sheet and into the oven
- Bake for 25 minutes or until eggs are golden and set in the middle
- Remove the egg from the oven and cool for a few minutes
- Remove egg from ramekin, garnish and serve
- These may be kept in the refrigerator for 2 days
Prep Time: 20 minutes
Cook Time: 25 minutes
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