Shakshuka

Doesn’t that look and sound so fancy? It looks like the background sound in the first 15 seconds of the song “Oh yeah” from Ferris Bueller’s Day Off.

Translation: Eggs poached in tomato sauce.

The healthy breakfast is of Tunisian and Algerian origin and the most delicious looking cover of Vegetarian Times magazine. This would be filed under the “Brinner” category Jon and I have for foods that are delicious as Breakfast AND Dinner. Like baked yukon potatoes served with eggs on top. Bacon usage is classified.

Eggs

You can probably use 4-8 for shakshuka, and maybe less, but the point is that there are eggs. Eggs…are awesome! If you do eat them, know that they are an essential vehicle for loads of good stuff.

Eggs are:

  • “a perfect source of protein” -Johnny Bowden, 150 Healthiest Foods on Earth 
  • one of the best sources of choline; a vital nutrient that must be obtained in diet, which is good for cardiovascular health, brain function, and is part of the process that keeps fat and cholesterol from accumulating in the liver
  • a brain food, as they provide choline necessary for acetyl-choline synthesis; adequate acetyl-choline levels are associated with brain and memory function, as well as a protective agent against dementia and Alzheimer’s
  • an eye food; they contain lutein, which filters harmful light, and its bio availability is best in eggs
  • possible protection against breast cancer; in one study women who ate 6 eggs a week vs. 2 lowered their risk by 44%
  • good for hair and nails; the sulfur content does lots for locks and nails

The less exposed the egg is, the better. This means that the less you scramble it, the less the cholesterol gets oxidized. Poaching and boiling are 2 other great ways to cook them. Also, eggs and  cholesterol are not a problem. No research has shown people who eat more eggs have increased cardiovascular problems.

Shakshuka

  • 1 1/2 tsp olive oil
  • 1 medium yellow onion, chopped
  • 1 bell pepper, diced
  • 1 jalapeno chili, chopped
  • 2 cloves garlic, minced
  • 8 Roma tomatoes, diced
  • 1/2 tsp ground cumin
  • 1 tsp paprika (a pungent Hungarian paprika if you want more heat)
  • 1 T tomato paste
  • 6 large eggs
  • Fresh salt and pepper
  • Optional: 3 T chopped parsley
Directions:
  1. Heat oil in skillet over medium heat.  Add onion and bell pepper and sauté 7-9 minutes.
  2. Add jalapeno, garlic and sauté 1 minute more.  Add tomatoes, cumin and season with fresh salt and pepper. Cover and cook 2 minutes.  Uncover and cook 6-8 minutes, or until mixture thickens.
  3. Stir in tomato paste, and cook 1 minute more. Reduce heat to low. Make 6 cavities in the tomato mixture with a spoon.  Break 1 egg into small dish, and slip into cavity. Repeat. Cover and cook 8-10 minutes, or until egg whites are set.
  4. Sprinkle with parsley.  Optional: serve with a variety of extras, like warm pita, feta etc.

A perfectly poached egg will have a runny yolk with a firm white. So try to prepare your eggs at once so they cook cohesively. I served this with one corn tortilla, and it was totally unnecessary. It was quite delicious on its own.

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About Sarah Hiller

Eco-maniacal! I love learning about food and health, and then sharing! I'm also an aspiring photographer, lover of kale, dogs, yoga, anything fitness, sunshine, rainbows, unicorns and heavy metal. It is my goal to empower and support people through nutrition and attitude. I have an Etsy store you can check out as well www.etsy.com/shop/ironballoon

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