An egg muffin filled with onion and sweet peppers all held together with a slice of delicious ham.
I’m not sure why Denver gets an omelet named after the city, and in doing a little googling I couldn’t find a solid answer. It’s all a little fuzzy, and some people call it a Western omelet, and for others it’s called the Southwest omelet. Either way, the authors of Primal Cravings have inspired me to turn it into an egg muffin.
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If you’ve been following Whole Fork at all you’ve probably noticed I have a deep adoration for eggs. I eat them almost every day. When I’m hungry, and especially when I’m following some sort of workout routine I eat 3 eggs a day. On rest days it’s usually 2. For some, this sounds crazy. For awhile there eggs had a bad reputation, at first due to their cholesterol content. The American Heart Association put eggs on the limit list in 1961, but then changed their guidelines in 2000 suggesting one egg a day is acceptable. They say to now limit your intake to one egg because of their high saturated fat content. The focus has shifted from natural cholesterol to now natural saturated fat. These recommendations changed the health industry and we’ve all been eating low-fat, low-cholesterol diets. Which conversely are full of sugar and chemical sweeteners to make up for the lack of taste. When I first found the paleo diet and the recommendations to eat 1/2 an avocado in one meal I was terrified. I was convinced eating 3 eggs was going to make me fat. Boy, was I wrong!
I know you came here for a Denver Omelet Cup recipe, and if that’s all you want scroll down to the bottom and hit print. And, don’t forget to pin this one for later! Buuuuut if you want a little more info hang in there, because this stuff is so important!
I’ve read a number of books (written by Drs and PhDs) who have done the research showing heart disease and a cluster of heath conditions including high blood pressure, insulin and leptin resistance, high triglycerides, liver dysfunction and visceral fat accumulation are actually cause by high sugar intake. This article New Science Destroys the Saturated Fat Myth is a great quick read that explains it all without diving in too deep.
This Tedx Talk: The Big Fat Surprise by Nina Teicholz talks about her findings when she dove into the research that started the whole low-fat craze. She found researchers left out important findings and wrongly pushed a low-fat diet. She wrote the book The Big Fat Surprise, which I’m excited to dive into.
In short, high amounts of sugar (and processed foods that digest the same way as sugar) are the culprits for disease. Fat is okay. Not only okay, it’s necessary, and healthy. But to be clear, you can eat too much of a good thing. Don’t over do it. Choose to eat natural fats. If you’re trying to lean out then stick to 1-2 tablespoons of natural fat per meal.
So, eat your eggs. Eat these Denver Omelet Cups. They’re filled with all the delicious protein and healthy, natural fat you need to fuel your morning.
- 1-2 Tbsp avocado oil
- 12 slices of natural ham
- 12 eggs
- 1 sweet bell pepper, finely chopped
- ½ onion, finely chopped
- Preheat oven to 350. Brush muffin tin with avocado oil.
- Place 1 slice of ham into each muffin tin, pressing it into the bottom of each cup.
- Whisk eggs, bell pepper and onion together.
- Add egg mixture to each muffin cup, dividing evenly between the 12 cups.
- Bake at 350 deg F for approximately 15 minutes or until egg is cooked thoroughly.
- Garnish with parsley if desired.