Did you know that eating two eggs per day covers 10% to 30% of the vitamin requirements for humans? In fact, eggs contain all vitamins except vitamin C (ascorbic acid).

They are particularly good sources of:

  • Omega 3s 
  • Lecithin 
  • Choline 
  • Vitamin A
  • Vitamin E
  • Beta-carotene
  • Protein
  • B Vitamins (egg yolks – B1, B2, B5, B6, B9, and B12, egg whites – B1, B2, B3, and B5, B6, B8, B9, and B12) 
  • Trace elements including copper, iron, magnesium, manganese, selenium, and zinc, and iodine

It is worth noting, however, that the type of egg does make a difference in the amount of nutriets. In a study by Penn State University, eggs from pasture-raised chickens were found to be more nutritious than cage raised-eggs. In fact, pasture-raised eggs contain twice as many omega 3s, vitamin E, more vitamin A, and beta-carotene.

So, unless you have an allergy to eggs, you should consider including pasture-raised eggs in your diet.

When making egg dishes, I like to throw in organic vegetables, herbs and spices to boost the antioxidants, fiber and overall nutritional value of the meal.

This Leek, Shiitake Mushroom and Sausage Frittata is an easy and delicious, paleo and keto friendly recipe. If you don’t have leeks, feel free to substitute with yellow onions, or add any leafy greens you have on hand.


  • 2 links Italian sausage, paleo-friendly
  • ½ cup shiitake mushrooms
  • 1 leek, sliced (only the white/green portion)
  • ¼ cup organic green onions, chopped
  • 2 eggs (organic, pasture-raised)
  • 1 tbsp almond milk
  • ¼ tsp sea salt
  • ¼ tsp black pepper
  • 1 pinch red pepper flakes



Preheat oven to 475F. In an oven-safe 8-inch saucepan over medium heat, cook sausage and break apart until crumbly and cooked through. Add mushrooms, leek slices, and green onions. Cook for 4 minutes then remove some of the ingredients for the top.

In a small bowl, whisk eggs with almnd milk, pepper, salt and red pepper flakes.

Pour into the pan in an even layer. Add remaining ingredients to the top then cook for one minute over medium heat. Place pan in oven and cook until puffy, abut 3-4 minutes. Serve with flaky sea salt.

Serves 1


The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health

Research shows eggs from pastured chickens may be more nutritious