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“Who can help loving the land that has taught us Six-hundred and eighty-five ways to dress an egg?”
The egg encases so many beneficial macro and micronutrients, providing “the perfect balance and diversity in its nutrients” to support a healthy diet.
As with most things, finding properly sourced eggs is important (I generally look for organic & free range) as their quality can affect their nutritional benefit. These are available in most common supermarkets & shops and they offer great culinary potential within a basic budget.
They are a great source of protein; in total, a whopping 150 different proteins have been identified in the egg white aloneee, providing valuable sources of amino-acids in human nutrition. The egg white also contains high amounts of vitamins B2, B3, and B5 but also significant amounts of vitamins B1, B6, B8, B9, and B12- think bouncing energy, happy nerves, brilliant brain function and contented cells.
But we’re not done yet! The egg yolk is a wonnnderful source of A, D, E, K, B1, B2, B5, B6, B9, AND B12.
In fact it has been suggested that “eating two eggs per day covers 10% to 30% of the vitamin requirements for humans” (Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019)).
Anyway, as promised on my Instagram account @wellbeannutrition here’s the recipe to my Tangled Egg, which crams in even MORE leafy green, garlicy goodness:
50g broccoli tops or kale
1/2 garlic clove, sliced
1/4 red onion, sliced
30g shiitake or oyster mushrooms, chopped
1/4 lemon, squeezed
2 eggs
salt and pepper
Heat your grill to 4 (medium/ high heat).
In a skillet/oven proof frying pan, sautee the broccoli tops, garlic, onion and mushrooms with a little oil for 6 minutes on a medium-low heat.
Once the flavours have infused and the broccoli tops have darkened slightly, squeeze in the lemon and add a small pinch of salt to season.
Keeping the skillet on the heat, spread all the ingredients in the skillet to the outside of the pan. Crack your eggs in the middle and tangle the mushroom and broccoli top mix over the whites of the eggs (see above picture), without cracking the yolks. Allow to cook on a high heat for 1 minute, until the whites have just started to turn opaque on the bottom.
Place the skillet about 6” under the grill and continue cooking for a further 2 mintues, or until the whites have turned opaque, but the yolks are still runny.
Remove from the grill and using a spatula, move the Tangled Egg from the pan to your plate! This is goood with quinoa or rice and a couple of tomatoes as a hearty breakfast, lunch or dinner!
If you’re considering getting nutritional support for an existing health issue, or would just like a general all round improvement to your diet, I’d love to help! Get in touch HERE for a free introductory chat, where you can demand answers to anyyy questions about the consultation process and see if it’s right for you!
