Pete Evans and Dr. Mercola recently joined forces and created a new cookbook, “Fat for Fuel Ketogenic Cookbook.” In this book you’ll discover easy and delicious recipes, along with practical tips on how to follow a ketogenic eating plan. CLICK HERE to order your copy now.
A roll up, which may look like a sushi roll for some at first glance, is a great way to combine your favorite fruits, vegetables and/or meats. Roll ups can be eaten as a snack, a side dish or a light meal. There are different roll up combinations that you can try, but if you want something that’s delicious, light and healthy, check out this wonderful egg, bacon and nori roll ups with avocado and lettuce recipe. These roll ups mix flavors from the East and the West.
This roll ups recipe comes from Pete Evans, with whom I worked to create our “Fat for Fuel Ketogenic Cookbook,” which features appetizing ketogenic recipes that Pete and I conceptualized, as well as information to help you switch to a ketogenic diet.
Wonderful Egg, Bacon and Nori Roll Ups With Avocado and Lettuce Recipe
Prep Time: 6 to 10 minutes Cook Time: 15 minutes Serving Size: 4
- To make the omelets, crack the eggs into a bowl and whisk lightly until combined. Season with a pinch of salt and pepper.
- Heat a 7-inch ceramic nonstick frying pan over medium heat and add 1 teaspoon of the coconut oil. Once the coconut oil is hot, pour in a quarter of the egg mixture and swirl the pan to coat the base with the egg. Cook for about 40 to 60 seconds or until lightly golden underneath and moist on top.
- Slide the omelet out of the pan and onto a cutting board. Repeat with another 3 teaspoons of the oil to the remaining egg mixture to form four omelets. Set aside and cover to keep warm.
- Place a nori sheet on a board or bamboo sushi mat. Lay one piece of omelet on top. Spread with 2 teaspoons of mayonnaise, then layer two pieces of lettuce, two rashers of bacon and a quarter of the avocado across the edge closest to you. Begin to tightly wrap the roll all the way to the end. Trim the ends with a sharp knife, then cut into three pieces. Repeat with the remaining, nori, omelets and fillings to make four rolls.
Reap the Benefits of This Wonderful Egg, Bacon and Nori Roll Ups With Avocado and Lettuce Recipe
Thanks to the different ingredients in this recipe, you’ll be able to taste fresh and savory flavors that complement each other well. The timeless combination of bacon and eggs gets a healthy upgrade from three green ingredients: nori, avocado slices and lettuce. You’ll not only be satisfied because of how these roll ups taste, but also because of the positive health impacts you can get from the ingredients.
Why Opt for Free-Range or ‘Pastured’ Organic Eggs?
For this recipe, free-range or “pastured” organic eggs must be your top choice. These eggs come from chickens that were able to roam freely around a farm or backyard and were able to consume a natural diet. Free-range eggs are different from conventional eggs sold today, which come from concentrated animal feeding operations (CAFOs). CAFO animals are fed unnatural diets of grain, antibiotics and other substances, and are cramped in small spaces that serve as breeding grounds for bacterial strains like Salmonella.
What makes free-range eggs a notch above CAFO-produced eggs is their superior nutritional content. These eggs, especially the yolks, contain omega-3 fats, protein, antioxidants like lutein and zeaxanthin and vitamins A, D, E and K. This abundance of nutrients is said to be a reason why egg yolks can be an ideal way to resolve common nutrient deficiencies, such as vitamins A, B6 and E, copper, calcium, folate and choline.1 Speaking of choline, egg yolks are one of the best sources of this B vitamin, which can potentially lead to health benefits like:2,3
- Helping with proper cell membrane function
- Playing a role in nerve communications
- Preventing buildup of homocysteine in your blood
- Assisting with reducing chronic inflammation
Choline is also required to make the brain chemical acetylcholine, which is involved in storing memories, preventing birth defects like spina bifida and playing a role in brain development, making it an important nutrient for pregnant women.
You can tell if eggs are free-range or not by looking at the color of the egg yolk. Bright orange yolks are a sign that the eggs come from pasture-raised hens. Most people who raise backyard chickens aim for this color. On the other hand, dull and pale yellow yolks may indicate that the eggs are from chickens raised in CAFOs.
When buying eggs, make sure that they are antibiotic-free and raised by organic and regenerative farmers. Talk to a local farmer and try to get your eggs from him or her directly. You can also consider raising your own backyard chickens, but make sure to take note of zoning restrictions in your city and adjust accordingly, since requirements can vary depending on your locale.
If you live in an urban area, try visiting local health food stores, because they typically are the quickest way to find high-quality local egg sources. Farmers markets and food co-ops are another great way to look for good-quality eggs and meet the people producing them too. You can ask them how they operate and produce eggs, and inquire if you can tour their farm.
If you have no choice but to buy eggs at a supermarket or a grocery store, take extra precaution. Unfortunately, there are loopholes that allow CAFO-raised eggs to be labeled as “free-range” and “organic.” What you can do is check out the egg report and scorecard from the Cornucopia Institute. These findings rank egg producers according to 28 organic criteria and assist you in making an informed decision.
What Is Nori and How Can It Benefit You?
Nori is a type of seaweed that's often dried in sheets to make Japanese sushi rolls or Korean gimbap.4 It’s one of many sea vegetables available today, with others being dulse, arame (black), wakame (deep green), kombu and spirulina.5 At first, nori is deep purple or red, but turns bright green when toasted.
Nori is known to contain small amounts of bioactive vitamin B12. In fact, a 2001 British Journal of Nutrition study revealed that nori contains five different types of biologically active vitamin B12 compounds.6 As such, eating nori can be a good way for vegans to increase their vitamin B12 intake. Nori also has vitamins A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B9 (folate), C, E and K, and minerals such as phosphorus, potassium, calcium and zinc.7 Other known health benefits of nori include:8
- Providing good amounts of protein, iron, iodine and dietary fiber
- Assisting with lowering cholesterol levels9,10
- Helping improve bone health
- Possibly helping with breast cancer prevention11
There is a caveat linked to nori and other seaweed products, especially seaweed salads served at some restaurants: These salads often come premade in bulk from distribution companies and may contain harmful products like:
- High-fructose corn syrup
- Vegetable oil
- Hydrolyzed protein that contains monosodium glutamate or MSG
- Artificial color, such as yellow No. 4 and blue No. 1
- Genetically modified ingredients
Try to purchase organic nori and keep it dry in an airtight package, because of its tendency to absorb moisture from its surroundings.12
These ‘Green’ Ingredients Can Boost Your Health
Two “green” ingredients in this roll up recipe are also loaded with important benefits:
- Romaine lettuce — This type of lettuce is one of four popular lettuce varieties. Romaine lettuce is well-known not just for its culinary uses, but also for its valuable nutrient content:13
|Vitamins A, C and K
||B vitamins B1, B5, B6, B7 and B9
||Omega-3 fatty acids
||Minerals like chromium, calcium, copper, magnesium, manganese, iron, potassium and phosphorus
When buying romaine lettuce, purchase organic varieties that have compact lettuce heads, are crisp-looking and have unwilted leaves and stem ends that aren’t too brown. Avoid lettuce with dark or slimy spots and/or brown or yellow discoloration on the edges of the leaves.14,15
Wash and dry lettuce before storing in the refrigerator to eliminate excess moisture. When cleaning, remove outer leaves first, and with one slice cut off the bitter lettuce tips. Get the remaining leaves, chop to desired size and discard the bottom roots. Rinse the lettuce and pat dry. If you have a salad spinner, use it to remove excess water from the lettuce.
Do not store romaine lettuce near apples, bananas or pears, since these fruits are known to produce ethylene, a substance that can cause the romaine lettuce leaves to turn brown.
- Avocados — These fruits are an excellent source of nutrients16 such as fiber, potassium, folic acid, manganese, magnesium, copper, iron, zinc and phosphorus and vitamins A, B1, B2, B3, B5, C, E and K. Throughout the years, avocados have been hailed as a superfood, and it’s not surprising when you consider how they can positively impact your body.
To begin with, avocados contain almost no fructose,17 and are abundant in healthy monounsaturated fats.18 They also are at the top of the Environmental Working Group’s 2019 “Clean Fifteen” list of fruits and vegetables known to carry very little pesticide residue,19 making these fruits a commodity you can buy straight from the supermarket. Avocados are also said to possess lipid-lowering, antihypertensive, antidiabetic, antiobesity, antithrombotic, antiantherosclerotic and cardioprotective properties.20
Research also shows that the healthy fats in avocados may help maintain optimal cholesterol levels and reduce your heart disease risk. Lastly, avocados can help with satiety, making you feel full for longer. This can be good news for overweight people, because this can help with preventing unnecessary snacking.21,22 Avocados are also an excellent fat to include in a ketogenic diet.
About Pete Evans
Pete Evans is an internationally renowned chef who has joined forces with Dr. Mercola to create a healthy cookbook that’s loaded with delicious, unique Keto recipes, ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel Ketogenic Cookbook” is the perfect tool to help get you started on your ketogenic journey. CLICK HERE to order your copy now.
Pete has had numerous noteworthy contributions to the culinary world. He has not only cooked for the general public, but he’s also cooked a royal banquet for the Prince and Princess of Denmark, a private dinner for Martha Stewart, and even represented his hometown at the gala GʼDay USA dinner for 600 in New York City.
Pete’s career has moved from the kitchen into the lounge room with many TV appearances including Lifestyle channel’s “Home” show, “Postcards from Home,” “FISH,” “My Kitchen Rules” and “A Moveable Feast.”
+ Sources and References