KetoFLEX 12/3 Kitchen: Crack Open Spring

Spring’s sense of renewal, growth, and fresh vitality makes it the perfect time to spotlight eggs. Rich in choline — a key nutrient for memory and healthy brain cell communication — eggs have been linked to a lower risk of dementia in older adults. From brunch classics to grab-and-go bites, eggs are a delicious way to support brain health all day long.

This month’s recipes for our PreCODE and  ReCODE Members include Garden Stack Eggs Benedict (recipe below), Savory Veggie Egg Muffins, and Mindful Garden Omelet.

Garden Stack Eggs Benedict

A fresh, brain-healthy twist on a classic favorite. This lightened-up Eggs Benedict swaps the traditional English muffin for a juicy tomato slice, creating a flavorful foundation rich in lycopene — a potent antioxidant that helps protect brain cells from oxidative stress. Perfectly poached eggs supply choline for memory and focus, while spinach and avocado add folate, lutein, and monounsaturated fats to nourish neurons and support cognitive resilience. Finished with a silky, easy-to-make hollandaise, it’s a satisfying way to indulge your senses and fuel your brain.

Yield: Two Servings (2 eggs each)

Tips:

• Gently warming the avocado oil helps it blend smoothly with the egg yolks, creating a creamy, stable hollandaise sauce without breaking or scrambling.
• Crack eggs individually to avoid shells and ensure neat poaching.
• Keep poached eggs warm by covering and placing them in a warm spot (e.g., near the stove or in the oven with the light on while making the sauce).
• Poach no more than 2 eggs at once to avoid sticking.
• Vinegar helps the egg whites hold together during poaching.
• Prepare all ingredients ahead of time, as this dish is best served hot and comes together quickly once you start cooking.
• A food processor works just as well as a blender for making hollandaise sauce, producing the same smooth, creamy texture.
• Serve with avocado slices for a rich, creamy side and a boost of heart- and brain-healthy monounsaturated fat.

Ingredients:

• 4 large pastured eggs
• 1 tbsp apple cider vinegar (or white vinegar)
• 4 thick tomato slices (beefsteak tomatoes work well)
• 2 cups fresh spinach, USDA organic
• 1 tbsp avocado oil (for sautéing vegetables)
• Optional for serving: red pepper flakes and garden herbs

Ingredients for Hollandaise Sauce:

• 3 egg yolks
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• ¼ tsp salt
• Pinch cayenne (optional)
• 2 tbsp avocado oil (warmed gently in a small pan, not hot)
• 2 tbsp high-polyphenol extra virgin olive oil (EVOO)

Directions:

1. For the hollandaise sauce, warm 2 tbsp of avocado oil in a small pan on low heat for one minute until just warm (not hot), then set aside.
2. For the eggs, fill a deep pot with water and bring to a gentle boil. Add 1 tbsp vinegar. Meanwhile, prep vegetables.
3. In a skillet, heat 1 tbsp avocado oil on low. Cook tomato slices for 4–5 minutes per side without browning. Remove and keep warm. Add spinach to the pan, sauté 2–3 minutes until wilted. Set aside the veggies.
4. Crack each egg into a separate ramekin or a small bowl. Gently slide one egg at a time into the simmering water. Poach 2 eggs for 3 minutes, then remove with a slotted spoon and keep warm. Reuse ramekins to poach the remaining 2 eggs the same way.
5. To make the hollandaise sauce, use a food processor or blender. Combine yolks, lemon juice, mustard, salt, and cayenne. With the machine running, slowly drizzle in the warm avocado oil until the sauce thickens. Add the room temperature EVOO and blend briefly until smooth.
6. On each plate, place 2 tomato slices. Top with spinach and 1 poached egg per slice. Spoon hollandaise on top, add red pepper flakes and herbs, if desired. Serve hot.