Stratospheric Strata
Text and Photographs
Amy Kunstle

I am all about the evolution of nutrition and the information that changes and revises as we learn more about the incredible world of food and how it relates to the human body.    I am also all about making healthy choices and maximizing the benefits of good nutrition on a daily basis.  What I am NOT all about is food hysteria, GOOD FOOD vs BAD FOOD labels, food that is deemed SPECIAL OCCASION-ONLY and food that is maligned because of one ingredient.  

During my twenty year love affair with nutrition and the practice of counseling patients on evidence-based methods to improve their nutritional health, I have seen many trends regarding specific disorders and food recommendations.  The most remarkable has been managing cholesterol and triglycerides and weight loss.  In the mix, there has always been the question of the EGG.  To eat or not to eat? None per week?  Or three per week?  Brown or white?  Free-range? Organic?  Fortified?



Poor little egg.  A shining example of nature knowing exactly how to create a portable, delicious soure of protein, vitamins and minerals transformed into the nutritional ogre.  Lets talk facts....  one large egg contains approximately 70 calories, 6 grams protein, 4.5 grams of fat (1.5 of which are saturated, 2 mono-unsaturated), 212 mg cholesterol, 293 IU Vitamin A..... you get the picture.  Yes, Virginia, it does have 1.5 grams saturated fat and it does have 71 percent of the RDA for cholesterol.  On the other hand, they contain almost every essential vitamin and mineral needed by humans rolled up in a high biological value protein source which is the gold standard by which we judge the nutritional value of every other protein!!!  HA!

In regard to the role of the egg in cooking, we would be sadly bereft of its' finer qualities of adding richness, color, binding and incorporation of air and volume if we chose to eliminate this admirable food source from our diets.  In fact, it has been called "the cement that holds the castle of cuisine together." 
 


So, we love them!  They have many redeeming qualities!  They are practically essential in many culinary pursuits!  But, what do we do with all of the information that attests to the fact that they may make us more susceptible to heart disease, high triglycerides and obesity if consumed regularly? 

Recently revised recommendations by the American Heart Association for lowering blood triglycerides include:

• cut out trans fat
• limit saturated fat              
• eat more fiber
• reduce intake of simple carbs
• lose weight if you're overweight or obese
• consume more omega-3 fats from animal or marine sources
• eat a more Mediterranean-type diet

Additionally, the American Heart Association states that eggs can be included in a heart healthy diet with accompanying limitations on foods that are also high in cholesterol i.e. meats, poultry and dairy products.  The recommendation is 300 mg cholesterol/day for people with normal LDL cholesterol levels: one egg has 213 mg.  In regard to obesity and weight loss, eggs are a relatively low calorie food with high protein content that improves our overall ability to feel satisfied and enjoy good nutrition as a portable source of protein.

Conclusions?  Eggs are a joyful part of any healthy diet!  They can be an excellent source of protein, vitamins, minerals and healthy fats in any diet with good judgement.  When combined with vegetables, cheeses, whole grains and milk in a fabulous strata they are part of a delicious and healthy way to start the day! 

The Egg does not stand alone.  It stands together with many ingredients that form a healthful whole as we go forward in taking care of our bodies and our palates.

         
Stratospheric Breakfast Strata



Adapted from the Channel Road Inn, Santa Monica, California

3 red bell peppers
1 red onion
1 medium zucchini
2.5 cups low-fat shredded swiss cheese
12-15 slices whole grain white bread cut into quarters
12 eggs
3 cups fat-free milk
Garden seasonings (dried or fresh basil, oregano, parsley, chives)
Salt and pepper to taste
Pam cooking spray

Preheat the oven to broil.
Wash and slice bell peppers (into thin strips), red onion (into thin rings), and zucchini (into thin strips). 
Spray foil-lined cookie sheet with cooking spray and spread vegetables in an even layer over sheet.  Spray with cooking spray and put under broiler in the oven. 
Broil vegetables until slightly brown-blackened for approximately 10-12 minutes.  Set aside.
Spray large 9x13 baking dish with Pam and cover bottom of the dish with 1/2 of the cheese. 
Place bread over the cheese to cover the whole dish. 
Layer vegetables over the bread in an even and decorative layer.
Beat eggs, milk and seasonings. 
Pour mixture over the bread making sure each piece is wet.
Sprinkle with remaining cheese.
Chill overnight.
Bake at 350 degrees for 40-50 minutes or until cheese is melted.
The strata should be puffy and browned.
Serve warm.
Serves 8
Any grilled vegetables or potatoes is delicious in this strata.  You can also add breakfast meats, change the cheeses or vary the seasonings.