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A Good Meal: Bacon, Sausage, and Eggs
Urban Primalist

Primal Living is Delicious

Among primalists, a generally accepted rule of thumb is that 80% of your health (if not more) is determined by diet alone.  So if you intend to achieve or maintain optimal health and fitness, almost all you need to do is learn to make a few primal meals that you enjoy.

Fortunately, I've got a good starter meal for you right here.  This is what I ate almost daily when I first went primal.  I've branched out a bit since then, but this is still one of my favorite dishes, and it's fast and easy to prepare.  It's loaded with protein, dripping with good fats, and effectively devoid of carbohydrates.  It provides the building blocks and the hormonal signals your body needs to grow leaner and stronger.

Our utensils:
  • Stainless steel skillet
  • Butter knife
  • Cutting knife
  • Fork
  • Spatula
  • Plate
  • Two bowls
Our ingredients:
  • Three strips of hormone-free, antibiotic-free uncured applewood smoked bacon
  • Two links of bratwurst (Brat Hans brand)
  • Four organic, free-range eggs
  • Side of greens (I used an herb salad in this example, but steamed broccoli or kale with plenty of butter is also good)
  • 1-2 tablespoons of ghee (butter will do, but ghee fries better)
  • X amount of cinnamon

Step 1: Assemble the ingredients and melt the ghee in the pan.

Use the butter knife to carve out a 1-2 tbsp chunk of ghee and drop it in the pan. Melt the ghee completely, then turn off the heat and cool down the pan a bit.  It's also good to let your meats thaw towards room temperature.  The goal is to avoid shocking the meat by dropping it cold right into a hot pan.

Lay out the bacon strips on one side of the pan, then use the fork and cutting knife to slice up the sausages into as many pieces as you can fit into the rest of the pan.

Step 2: Prepare to fry the bacon and eggs.

Now heat the skillet to a moderate frying temperature: you should hear the sizzle, but the grease should not be so hot that it jumps out of the skillet onto your skin.  Flip the bacon strips and sausage rounds frequently to ensure even cooking on both sides.

Step 3: Looks about done. Don't overcook the meat!

Once the bacon has shrunk a bit and the sausage rounds are browned on both sides, turn off the heat.  We don't want to overcook the meat; we're just trying to get it hot enough to kill off any bad stuff, melt the fat, and tenderize the protein.

When the pan stops sizzling, remove the bacon and sausage to the plate.

Step 4: Looking good! But it seems to be missing something...

There's nothing wrong with sausage and bacon prepared this way.  But I like to knock it up an increment, so to speak, with the addition of X amount of cinnamon.  And X = large.  Cinnamon is a powerful antioxidant that complements pork particularly well.

Step 5: ...much better!

Don't dump out that bacon grease and leftover ghee!  We're going to use it to fry the eggs.

Crack your eggs into the unheated skillet.  To minimize shell fragments and broken yolks, first break the shell against the edge of the skillet.  Hold the egg fracture-side-up and split the shell with your thumbs, allowing the yolk to slip out the side and right onto the pan.

Step 6: Four unbroken yolks, no shell fragments

Turn up the heat once again to a moderate frying temperature.  Use the edge of the spatula to carve away the whites from the yolks, dicing them up and pressing them into the pan to cook them faster.  Our goal is to keep the yolks fairly raw without leaving behind any runny whites.

Step 7: Once the whites are all cooked, the eggs are ready.

Now use the spatula to remove the eggs into a bowl.  One of the best parts of the egg is the crunchy residue left on the skillet, so make sure you scrape that off with the spatula and use it to garnish either the eggs or the meat.

You may have some leftover ghee and grease in the skillet.  Pour it all directly onto the meat.  On a low-carb diet, there is no such thing as too much good fat.  And at this point, it's loaded with fat-soluble vitamins.

Step 8: Mmmrrhhmmm.... crunchy residue.

Now prepare your side of greens.  I used an herb salad in this example, but I usually use broccoli, which can be steamed and either covered in butter or used as an edible brush to clean the plates.

Step 9: Bon appetit!

Try dipping the sausage rounds and bacon in the yolk.  Delectable!

This meal might not work for everyone, particularly those who are sensitive to salt.  But for me, with a side of multivitamin and fish oil, it's just the right balance of nutrients.  I hope you enjoy it as much as I do, and I hope it treats your body as well as it has treated mine!

August 16, 2010

All text copyright © 2010-2013 Timothy Williams