This recipe is perfect for lazy weekend breakfasts or large family brunches in early autumn when the fresh corn and squash are in abundance. If fresh corn is out of season, use about 1 ½ cups of frozen organic corn instead. Serve with an arugula salad for a nourishing, balanced breakfast or weekend brunch.
Ingredients
1½ cups
peeled and cubed
butternut squash
1 tablespoons
extra virgin olive oil
1 pinches
sea salt
4
green onions
cut into rounds
2 small
jalapeño peppers
seeded and diced
2
sweet corn
cut off the cob
½ teaspoons
Herbamare
(or sea salt)
6 large
eggs
½ cups
cotija cheese
(or feta cheese, optional)
Nutrition Facts
Per serving Recipe serves 6
- Protein 31%
- Net carbs 11%
- Fat 59%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 453kcal
- Protein
- 34.2g
- Total Carbohydrates
- 13.6g
- Dietary Fiber
- 1.8g
- Net Carbs
- 11.9g
- Total Sugars
- 4.2g
- Sucrose
- 0.38g
- Glucose
- 2.5g
- Fructose
- 1.1g
- Total Fat
- 28.9g
- Saturated Fat
- 9.8g
- Monounsaturated Fat
- 11.5g
- Polyunsaturated Fat
- 5.2g
- Trans Fat
- 0.09g
- Cholesterol
- 914mg
- Sodium
- 613mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 16.5mg
- Thiamin (B1)
- 0.19mg
- Riboflavin (B2)
- 1.2mg
- Niacin (B3)
- 1.3mg
- Pantothenic Acid (B5)
- 4.1mg
- Vitamin B6
- 0.53mg
- Folate (B9)
- 146µg
- Vitamin B12
- 2.4µg
- Choline
- 725mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 411µg
- Vitamin D
- 4.9µg
- Vitamin E (Alpha-Tocopherol)
- 3.6mg
- Vitamin K1 (Phylloquinone)
- 24.2µg
Minerals
Minerals
- Calcium
- 241mg
- Iron
- 4.9mg
- Magnesium
- 60.1mg
- Phosphorus
- 601mg
- Potassium
- 601mg
- Zinc
- 3.8mg
- Copper
- 0.25mg
- Manganese
- 0.21mg
- Selenium
- 76.8µg
- Fluoride
- 2.7µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.79g
- Isoleucine
- 1.7g
- Leucine
- 2.8g
- Lysine
- 2.3g
- Methionine
- 0.95g
- Phenylalanine
- 1.7g
- Threonine
- 1.4g
- Tryptophan
- 0.42g
- Valine
- 2.2g
Non-Essential Amino Acids
- Alanine
- 1.9g
- Arginine
- 2.1g
- Aspartic Acid
- 3.4g
- Cystine
- 0.67g
- Glutamic Acid
- 4.4g
- Glycine
- 1.1g
- Proline
- 1.4g
- Serine
- 2.4g
- Tyrosine
- 1.3g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Butyric Acid (4:0)
- 0.17g
- Caproic Acid (6:0)
- 0.06g
Medium-Chain Fatty Acids (MCFAs)
- Caprylic Acid (8:0)
- 0.02g
- Capric Acid (10:0)
- 0.07g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 10.8g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.17g
- DPA (22:5 n-3)
- 0.02g
- DHA (22:6 n-3)
- 0.14g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 4.3g
- Arachidonic Acid (AA)
- 0.46g
Other
Carotenoids
- Alpha-Carotene
- 300µg
- Beta-Carotene
- 1587µg
- Beta-Cryptoxanthin
- 1280µg
- Lutein + Zeaxanthin
- 1591µg
Plant Sterols (Phytosterols)
- Phytosterols
- 5mg
Other Compounds
- Betaine
- 0.73mg
