Keto Collagen Scramble Eggs

Posted by Shima Shimizu on

Keto Collagen Scramble Eggs

This might look like your typical Keto breakfast but we have sneaked in some enrichment here and there. Follow this super easy recipe to enrich your breakfast to start your day with more keto benefits.

 

If you are questioning, "Do I need to supplement collagen?" 
Here are some symptoms that show low levels of low collagen levels.

  • Muscle pain and soreness that goes beyond the DOMS 48-hour mark (DOMS = delayed onset muscle soreness)
  • Joint stiffness or pain
  • Sagging or wrinkled skin
  • Reoccurring toothaches
  • Sensitivities in your teeth
  • Receding gums
  • Loose teeth

source: https://perfectketo.com/collagen-supplements/



Collagen powder is not only for people on a Keto diet but can use for many of us. I like this unflavored powder more than any other powders because you can use this in any recipe, sweet or savory, in your coffee or even in your bakes! The flavor is neutral that no one will notice you've added a scoop of collagen into the recipe. 
If you are interested to learn more about collagen, I've added more information at the end of this recipe page so please scroll down :)



I'd like to introduce some of my "go to" seasonings to boost your ordinary recipes to a different level. Recipes like scrambled eggs are great as it is simple and therefore you can add on many different flavors to expand your repertories. In this recipe I've sprinkled 2 truffle related seasonings. One is the Truffle and Rosemary Sea Salt and the other is the truffle oil. If you are a truffle lover, you'll absolutely LOVE this flavor. Use this seasoning as a salt replacement in your recipes. 


This is the Black Truffle Oil I've used. A little bit goes a long way! I like to add this after cooking as a final touch to my dishes.

 

Last but not least, this bone broth sauce is an amazing add-on to your keto dishes. Its very low in sugar (only 0.6g per 100g!)  and contains bone broth concentrate in the sauce (more collagen here!!). Most of all, this sauce tastes great. This turmeric flavor has added ginger and turmeric to support your immunity. 
One more thing I like about this sauce is that if your children are not into having soups, this will be a great way to sneak in the bone broths into their meal. For children, the plain or BBQ sauce might work better. Replace your mayo with this sauce.
Check out the ingredients! 

Ingredients:

Reverse Osmosis Water, Organic Extra Virgin Olive Oil, Meadow & Marrow Bone Broth Concentrate (Grass-Fed Beef Bones, Sea Salt) (16%), Organic Apple Cider Vinegar, Chicory Root Fibre (Prebiotic),  Natural Sea Salt, Coconut Milk Powder, Psyllium Husk, Natural Lemon Juice Concentrate, Natural Mustard Powder, Guar Fibre, Natural Garlic Powder, Organic Turmeric Powder, Natural Ginger Powder.



We've prepared all the tools (ingredients) for you here so that you can enjoy your Keto breakfast in 10 minutes! 



Keto Collagen Scramble Eggs
(Makes 1 serving)

Ingredients
4 eggs, 
1 scoop, unflavored Keto collagen
1 Tbsp., Organic Sunflower Frying Oil or Ghee
1/2 avocado, sliced
1 tsp., black truffle oil
1 hand full of greens (we used rockets for this dish) 
1 Tbsp., Bone Broth Sauce (Turmeric) 
a dash of rosemary sea salt to taste
 
Instructions

  1. In a small mixing bowl, crack open 4 eggs and add a scoop of the unflavored collagen powder. Mix well with a fork. Its okay to have some lumps left as it will melt when you cook it.
    Keto Collagen Scramble EggsKeto Collagen Scramble EggsKeto Collagen Scramble Eggs
  2. Heat the frying pan with medium heat and add a Table spoon of the cooking oil. It will be easier to handle the scrambled eggs with a ceramic coated non-stick frying pan. Mix the scrambled egg every 20 seconds until it starts to bind together.

    Keto Collagen Scramble EggsKeto Collagen Scramble EggsKeto Collagen Scramble Eggs
  3. Stop when you are happy with the solidness. Place the scrambled egg onto the plate and top it with the sliced avocados. Sprinkle the truffle and rosemary seasoning and drizzle a teaspoon of truffle oil on top.
    Keto Collagen Scramble EggsKeto Collagen Scramble Eggs

  4. Add a hand full of greens of your choice onto the place and top it with the bone broth sauce.

    Keto Collagen Scramble EggsKeto Collagen Scramble Eggs
  5. Your breakfast is served! Enjoy :)
    Keto Collagen Scramble Eggs

Why do you need to supplement collagen? 

Why Supplementing with Collagen is So Important

Similar to hormones like testosterone and estrogen, collagen is something that starts to diminish over time as you age.

So while your younger self was probably fortified with it, your older body may need a little extra boost through supplementation and dietary modifications to make sure your levels are where they should be.

Another major contributing factor here is environmental damage.

Pollution, having too much sun exposure without protection and being near harsh industrial chemicals can all eat away at your collagen levels.

Certain connective tissue diseases, such as rheumatoid arthritis, lupus and rheumatic fever, also have the same collagen-depleting effect.

There’s two more controllable conditions with the potential to destroy your collagen: a poor diet high in sugar and smoking cigarettes.

By now it should be easy to spot your collagen deficiency risk levels if you find yourself in any of those buckets.

But before you can say for sure, consider the physical symptoms associated with low levels of collagen[*]:

  • Muscle pain and soreness that goes beyond the DOMS 48-hour mark (DOMS = delayed onset muscle soreness)
  • Joint stiffness or pain
  • Sagging or wrinkled skin
  • Reoccuring toothaches
  • Sensitivities in your teeth
  • Receding gums
  • Loose teeth

You’re also more likely to see your hair thinning at your scalp and changes in your skin, such as cellulite, which can both indicate that your collagen levels may be too low.

A quick chat and some tests with your doctor can help you rule out a collagen deficiency.

But that also leads to the question: Do you need collagen even if you’re not experiencing these symptoms?

That answer depends on whether you want to:

  • Give your brain an extra layer of Alzheimer’s protection
  • Prevent or treat heart disease
  • Fortify your digestive tract and heal inflammation
  • Reduce joint, knee and back pain
  • Improve skin elasticity and your nail health

If you don’t wish to accomplish those things, then collagen probably isn’t right for you.

But for the rest of us, it doesn’t hurt to add collagen to our daily routine.

And the good news is that it’s not difficult to do so.

One way is by consuming foods packed with collagen forming nutrients, which include:

  • Bone broth (richest source)
  • Gelatin
  • Cod fish
  • Salmon
  • Mollusks
  • Deer
  • Veal
  • Parmesan cheese
  • Lamb
  • Bacon
  • Bison
  • Chicken breast
  • Romano cheese
  • Goat cheese
  • Pork chops
  • Turkey
  • Tuna
  • Pumpkin seeds
  • Mozzarella cheese
  • Cheddar cheese

Keep in mind, even if you are filling up on these foods on the regular, you still may not be getting enough collagen each day.

That’s where supplementing comes in.

It’s a quick and easy way to ensure your collagen needs are met every day.

Supplements also offer your body a more efficient way to get more collagen into your system.

When you go the food-only route, collagen-forming nutrients must compete with other macro- and micronutrients to get processed properly and used.

But when you supplement with collagen, there won’t be as much competition, which means your body can readily digest it and get to work using it.

There’s also another reason why collagen supplements have this characteristic (re: they’re more bioavailable than food sources), as you’ll see next.

How Collagen Supplements Work in Your Body

One thing most people don’t realize with collagen is that it’s too big for your body to absorb on its own.

And this is true even when it’s applied topically to your skin.

So despite the latest claims of an expensive collagen-boosting face cream on your social feed, you’re not going to reap the health benefits of collagen unless you ingest it.

And once you do, your body starts to break it down in your digestive tract right away and converts it to usable amino acids[*].

These are then carried throughout your system and used in places where collagen is needed most.

The amino acids will also find collagen-producing cells and give them an extra nudge to start creating more of it on their own.

And that’s exactly what supplementing with collagen can do, according to one study conducted on athletes, who naturally have higher risks of joint pain and deterioration[*].

Collagen supplements also provide a more bioavailable form, which simply means your body has an easier time breaking it down and can therefore use it right away with minimal processing.

Hydrolyzed collagen, for example, is one form that’s already had it’s main structural chain broken down into smaller ones, making it easier for your body to digest and use.

It’s created by extracting collagen from animal bones, fish scales and even the hides of certain animals.

Many hydrolyzed collagen supplements also come paired with a boost of protein too.

What to Look for When Choosing Collagen Supplements (& What to Avoid)

With collagen specifically, it’s best to steer clear of options on the market promoting added glucosamine, arginine or CoQ10[*].

These are just a clever way for brands to claim there’s more value than there really is. The fact is, they’re all unnecessary fillers in disguise[*].

Other chemical additives and fillers to avoid include[*]:

  • Hydrogenated oils
  • Soybean oil
  • Magnesium silicate
  • Titanium dioxide
  • Maltodextrin
  • Artificial colors, flavors and preservatives
  • Sugar, including artificial ones and sugar alcohols
  • Carrageenan
  • Sodium benzoate

Honestly, these should be completely eliminated from your diet — in all forms — anyway.

It doesn’t matter if they’re in processed foods, drinks or supposedly healthy supplements. They’re damaging to your health.

The source of your collagen is also important. And in this case it can be another area where manufacturers cut corners.

Bovine collagen is the best hydrolyzed option on the market since its benefits have actually been researched and proven.

This option is also sourced from grass-fed cows only, which means you’re not getting an unhealthy dose of added hormones and steroids.

When choosing a collagen powder, look for ones sourcing bovine collagen and containing at least 10g of it per serving.

You should see one of the following descriptions in the ingredient list[*]:

  • Grass-fed bovine collagen peptides
  • Grass-fed hydrolyzed collagen powder
  • Hydrolyzed bovine collagen

From there, scan the label to also ensure the carb count is less than 1% and is therefore safe on keto[*].

The only sweetener you should see is stevia.

So while this first layer of investigating can help you weed out low-quality options, the next two checkpoints can help you find the best choices, especially on keto:

#1. Choose options that are easy on digestion. Many supplements can also be hard on the digestive tract, even if you’re not sensitive.

To combat this, look for collagen powders that also come with healthy fiber, such as acacia, which can help keep your digestive system functioning properly.

#2. Use one loaded with MCTs. Medium chain triglycerides, or MCTs for short, are your body’s preferred energy source in ketosis.

When you eat MCTs, they’re quickly converted into usable sources of energy.

So finding a collagen powder that also contains MCTs is a double win: you get the health benefits of collagen + the energy boost from MCTs.

Now that you have a better understanding of collagen supplements, you’re ready to decide if it’s right for you.

Source: https://perfectketo.com/collagen-supplements/


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