Leveled Up Eggs Benedict

It was one of those cold, February mornings where the neuropathy from chemo was kicking in hard. I needed something warm, hearty, and packed with cancer-fighting power to get through the day, and this breakfast has always been my go-to. I swapped out the usual carby English muffins (no thanks to all those carbs and calories) for Dave’s Killer Bread - Sprouted Grains (much better choice). Topped it with homemade Hollandaise, a kick of pepper, and paired it with bacon, habanero cheese, and some fruit on the side. Of course, you can dial back the spice if that’s more your speed, but for me, spice is non-negotiable — breakfast, lunch, dinner, you name it.

Health Benefits of Peppers

Peppers, especially spicy varieties like serrano and habanero, pack a serious punch of health benefits. The heat comes from a compound called capsaicin, which has been linked to cancer-fighting properties, especially in slowing the growth of cancer cells. Capsaicin is also known to boost metabolism, aid in pain relief by reducing inflammation, and even help manage blood sugar levels. Peppers are high in antioxidants like vitamin C, which supports the immune system, and vitamin A, which is great for eye health. Including spicy peppers in your meals can also improve digestion and increase your body's ability to burn fat, making them a powerful addition to any diet focused on both wellness and taste.

Here’s what you’ll need to make this exact meal, but feel free to tweak it to your taste:

7 eggs (3 are for the sauce)
4 slices of Dave’s Killer Bread
1 stick of unsalted butter (I add salt to taste)
6 strips of thick-sliced bacon
1 small bunch of grapes
1/2 cup of blueberries
4 oz habanero jack cheese
1 large serrano pepper

Instructions

Get the water going: Bring about 4 cups of water to a slow boil on the back burner. Meanwhile, start your bacon in a skillet on medium heat (cast iron if you have it) and grab 3 eggs from the fridge for the sauce.

Separate your yolks: If you're not familiar with separating eggs, it’s simple. Break the egg and carefully pass the yolk between the two shell halves, letting the whites fall into a bowl. Or, if you’re feeling fancy, use the “suction” method with an empty plastic bottle to pull the yolk out of a bowl. However you do it, just don’t break the yolk.

Hollandaise sauce: In a small pot (smaller than the one you’re heating water in), melt half a stick of butter with 1 tablespoon of water and a pinch of salt. Keep the heat low — you want it to steam, not boil. Once melted, whisk the egg yolks into the butter mixture without stopping. Slowly drizzle the yolks in while whisking until you get a smooth, creamy, slightly frothy sauce. Take it off the heat and set it aside, stirring occasionally so it doesn’t firm up.

Bacon check: Don't forget about the bacon! Give it a flip or two so it cooks evenly while you prep the rest.

Poach the eggs: Time to poach. There are a million methods out there, but here’s what I do: crack each egg into a teacup, then gently slide it into the steaming water (not boiling, just bubbling lightly). With practice, you’ll get the hang of reducing the “stringy” whites. Watch the yolks — when the whites turn opaque, they’re ready. Lift them out with a slotted spoon and place them on the DKB slices (toasted or not, your call).

Assemble: Pour that homemade Hollandaise sauce over the eggs, add some pepper, and throw on some serrano slices for good measure.

The rest of the meal: Serve with your bacon, fruit, and cheese on the side. For an extra boost of cancer-fighting nutrients, you can toss in some steamed broccoli or broccoli sprouts.

I’m no chef, and I’m definitely not a pro at food prep, but I do know what’s in the food and how it affects the body once it’s broken down. This dish might take a little more effort than scrambling some eggs, but trust me, it’s worth it. If you’re up for it afterward, a nice hike pairs perfectly with this meal. Hike one for me.

Nutritional Breakdown

This recipe serves 2 people, and here's the nutritional breakdown per serving:

Calories per serving: 710 kcal

Macros:

Protein: 32g
Fat: 53g
Saturated Fat: 21g
Carbohydrates: 28g
Fiber: 5g
Sugar: 10g (from fruits)

Additional Nutrients:

Vitamin C (from peppers and fruit): 120% of daily value
Vitamin A: 80% of daily value
Calcium (from cheese): 25% of daily value
Iron: 15% of daily value

Key Health Benefits:

Capsaicin (from serrano and habanero peppers): May help reduce cancer cell growth, promote fat burning, and manage blood sugar levels.
Sulforaphane (if you add broccoli sprouts): Known for its potential to boost the body’s natural detoxification process and enhance cancer prevention.
Omega-3s (if your bacon is from pasture-raised pork): Supports heart and brain health.

This meal is not only hearty but also packed with nutrients that support your body's fight against inflammation and disease while providing a tasty balance of protein, healthy fats, and fiber to keep you fueled throughout the day.