Healthy Highlight: Bacon

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I know exactly what is going through your head. The word "Bacon" caught your eye in the headline and confusion set in when you saw it was in the Healthy Highlight series. Everything is good in moderation right? Bacon is a great addition to breakfast of course, but adding a couple slices to a sandwich or bacon bits to a salad are also great ways to add some crunch into your meal. Many people get scared away from bacon because of the fat content and amount it is processed, but the small portions we should be eating can help bring vitamins into our diet as well. If you are still worried about the draws of bacon, switch to turkey bacon or another form, but below are a few benefits of just one serving size (3.5 ounces). 

  • A 3.5 ounce portion of cooked bacon contains 37 grams of high-quality animal protein
  • Bacon is also high in Vitamins B1, B2, B3, B5, B6 and B12
  • A serving of bacon contains 89% of the RDA for Selenium and 53% of the RDA for Phosphorus

Recipes:

Bacon Egg Cups (healthyrecipesblogs.com)

  • 4 strips Uncured Bacon
  • 4 Eggs
  • 1/4 teaspoon Diamond Crystal Kosher Salt
  • 1/4 teaspoon Black Pepper
  • 1/4 teaspoon Red Pepper Flakes
  • 1/4 teaspoon Dried Parsley
  1. Preheat your oven to 400 degrees F. Lightly grease the bottoms of four nonstick muffin tin cups.
  2. Partially cook the bacon: Place two paper towels on a microwave-safe plate. Place four slices of bacon on top. Cover the bacon with two more paper towels (to prevent splatters). Microwave for 2 minutes. This renders some of the fat and will help the bacon crisp up faster when baking.
  3. Wrap a bacon strip around the sides of four muffin tin cups. Break an egg into each cup.
  4. Bake until the whites are set, 10-12 minutes. Remove the pan from the oven, and carefully run a sharp knife around the edges of each cup to help loosen. Use a soup spoon to carefully lift each cup up from the ramekin, inserting the spoon beneath the cups.
  5. Season the eggs with salt, pepper, red pepper flakes and dried parsley. Serve immediately.

Chicken Bacon Ranch Casserole (Wholesomeyum.com)

  • 4 cups Chicken Breasts (cooked, cubed or shredded)
  • 8 slices Bacon (cooked, chopped)
  • 3 cloves Garlic
  • 1 cup Ranch Dressing
  • 1 cup Mozzarella Cheese
  • 1 cup Cheddar Cheese
  • Optional: 5 cups Broccoli or 1 lb frozen Spinach
  1. Preheat the oven to 375 degrees F (191 degrees C).
  2. If using frozen spinach, thaw and squeeze to drain first. If using broccoli, place it into a pot of water and bring to a boil. Simmer for 1-2 minutes until bright green.
  3. Combine the chicken, bacon, drained spinach or broccoli, garlic, ranch dressing, and half of the shredded cheeses in a large bowl. Stir until well incorporated. Transfer to a 9x13 in glass or stoneware casserole dish. (Alternatively, you can mix everything directly in the casserole dish.)
  4. Optional tip: If you like extra ranch flavor, add 1-3 teaspoons of ranch seasoning mix, in addition to the dressing.
  5. Top with remaining shredded mozzarella and cheddar cheeses.
  6. Bake for about 15 minutes, until hot and bubbly.

Spinach with Bacon and Eggs (healthyseasonalrecipes.com)

  • 4 Large Eggs
  • 4 slices Bacon
  • 1 clove Garlic
  • 1/2 teaspoon Kosher Salt
  • 2 tablespoons Red Wine Vinegar
  • 1 tablespoon Dijon
  • 3 tablespoons Extra-Virgin Olive Oil
  • Freshly Ground Pepper
  • 12 cups Spinach Leaves
  1. To Prepare The Eggs: Place eggs in the bottom of a small saucepan, cover with cold water by several inches. Bring to a gentle boil over high heat. Boil for 10 minutes. Then remove from the heat, drain and then run cool running water over the eggs for several minutes until cool enough to handle. Peel and chop.
  2. To Cook The Bacon in a Skillet: Place strips of bacon in cool large skillet. Heat over medium-high heat. Allow the fat to render out and the bacon to crisp. As the bacon cooks, reduce heat to prevent the skillet from smoking.. Turn the slices regularly so they brown evenly. Cook until the bacon is browned evenly. (Alternatively cook in the microwave, see notes below.) Transfer the crispy browned bacon to a paper towel lined plate. Cool and crumble. 
  3. Make Garlic Paste: Smash and peel garlic clove. Mince and mash with the side of a chef’s knife with the salt to form a paste. Scrape into a medium bowl.
  4. Make Dressing: Whisk vinegar and Dijon into the garlic paste. Gradually whisk in oil. Season with pepper.
  5. Toss Salad: Place spinach, eggs and bacon in a large salad bowl. Pour dressing over the salad and toss to combine. Serve immediately.