Loads of nutrition makes for a health conscious breakfast with your morning egg in a nest of kale, broccoli, red cabbage and carrot finished with a hit of clean heat. Eggs with Super Greens & Chili Oil, that’ll get you going.
Confession: I eat usual stuff for breakfast. Anything from Thai fried rice to hummus and even salad, depending on my mood. Some of these cravings are flavour combinations from my travels,while others are fostered by a desire to pack as much nutrition into my morning as possible. There’s something very right about veggies in your morning feed.
This combination of greens was a bag o’ salad, which is tasty and super healthy so I took a look at it and said ‘I should wilt this and have it with eggs!’. Paired with a whole grain rye toast and holy power packed morning.
In our house this is a solo breakfast. Perhaps your five year old will tuck into a big bowl of kale, but not ours. I wish she ate any vegetable, we finally tricked her into eating bananas and carrots, but only in ‘cake’ form. There must be a correlation between preemies and the development of taste-buds. (We will prevail!) And getting the chef in my life to eat anything other than coffee in the morning would be akin to a miracle. This grants me total breakfast freedom.
Ideas & Tips: Between the kale, broccoli, cabbage and carrots your’re reducing cholesterol while adding nutrition and tons of fiber to kick off your day. Choose any green combination you like; spinach, baby kale, cabbage, stir fry vegetables also work well. In the case of broccoli stems or carrot, use a mandolin for a julienne. Start with heart healthy oils, like olive or avocado and be sure your’re not cooking all the nutrition out of your greens or oil by keeping your temperature moderate.
To finish I use an Asian hot sauce – Saigon brand Chilies in Oil. There are plenty of brands to choose from, or you can build your own by heating chili flakes with your favorite light cooking oil (I.e: canola, sunflower, safflower) until bubbling, then cool. The chilies will stain the oil red and give you great heat.
Cook well, eat well.
Eggs with Super Greens & Chili Oil
Prep time: 10 minutes
Cooking time: 5 minutes
1 1/2 cups greens (chopped or baby kale, sunflower sprouts, shredded broccoli stems, cabbage or carrot)
1 tablespoon olive oil
1 large egg
1 tablespoon water
1 piece whole rye bread
1/2 teaspoon chili flakes, in oil
salt & pepper to taste
1) Heat non-stick pan over medium-high heat, add oil then greens and season with salt & pepper. Toss lightly to wilt and form a nest in the middle.
2) Crack egg onto hot oil in the center of the greens, add about a tablespoon of water around the outside of the pan, in the greens, immediately reduce heat to low and cover with a tight lid for about 2 minutes, rotating pan occasionally until egg whites are set, bit yoke is still soft, then remove from heat. While egg cooks, toast rye bread.
3) Serve immediately, slip a spatula under the egg to loosen it to move freely, then slide the whole works out of pan directly onto waiting toast. Some of the veg may need to be reassembled, but most will stay intact in the egg white. Drizzle with chili oil, to desired heat level and serve.
A healthy way to start your day.