Low carb dieting can be REALLY boring but it has it’s purposes – I use it for cutting for photoshoots, it can help prevent or even reverse Type 2 Diabetes and can be a great option for those with an allergy or intolerance to gluten. But being on a low-carb diet on a budget and without eating a tonne of meat is tough so having a few wallet-friendly veggie ideas like these egg-stuffed baked mushrooms will definitely help you along the way. These are fast, easy and keep you full for hours whether you have them for breakfast, lunch or dinner!

Eggs are a great, complete source of protein, low carb, rich in a whole host of vitamins including vitamin A, B6, B12, D, E and K and minerals such as selenium, zinc, choline and some iron all of which contribute to your body’s and brain’s normal functioning. Although one large egg contains 1/3 of your recommended cholesterol intake, it is more the amount of saturated fat in your diet that affects overall cholesterol levels rather than dietary cholesterol itself. Therefore, if you have high cholesterol then limit your egg intake but if your cholesterol is normal you shouldn’t worry too much about the eggs you’re eating affecting your cholesterol levels. If in doubt, have a chat with your GP.

Is ‘free-range’ really good enough? I refuse to buy eggs from caged hens but what does it really mean when we’re buying free range eggs? It might surprise you to know that as long as birds aren’t kept in small battery cages then they can be deemed “Cage-Free” and as long as they can go outside, be in on concrete, mud or grass they can be termed ‘Free Range”. So, what to look for when you’re buying eggs – Free Range as a minimum! The eggs and chicken meat from these animals will have much better nutritional composition compared to battery farmed or caged chickens. Try, where you can, to buy your eggs from a local farm/farm shop/ trusted butcher to ensure you get the best quality eggs. If buying from the shop look for the term “pastured”, this means that the chickens have roamed and fed on the grass, eating their natural diet of insects rather than just us humans pumping them full of feed. Eggs from pastured birds will have much more naturally occurring omega-3 and far less inflammatory omega-6. It’s a minefield of dodgy terminology and hidden agendas but stick to the above guidelines and you can be assured that you’ve done your best to buy as ethically and environmentally-friendly as possible.

 

Low Carb Egg-Stuffed Baked Mushrooms (Serves 1)

 

Ingredients:

2 large field mushrooms, stalks removed
1tbsp olive oil
2 small free range eggs
Pinch of salt and pepper
Spinach leaves to serve

 

Method:

  1. Pre-heat the oven to 200 degrees centigrade.
  2. In a frying pan, heat the olive oil and fry the mushrooms (whole) until cooked but not falling apart.
  3. Pop the mushrooms side by side in a snug baking tin.
  4. Carefully crack the eggs into the centre of each mushroom – it doesn’t matter if some spills over the side, if you use a snug baking tin it should catch it all and help prevent all of the egg from escaping!
  5. Bake for 15 minutes or until the eggs are completely cooked, I grilled mine at the end for a couple of minutes just to cook the last bit of egg.
  6. Carefully scoop out of the tray and serve on a bed of spinach leaves. Sprinkle with a little salt and pepper and enjoy!

 

Not on a low carb diet? I have also tried these in a wholemeal tortilla wrap with some fat-free cottage cheese and spinach leaves. Delicious!