A traditional sign of spring, good quality eggs, raised humanely, are one of the most nutrient dense and cost effective foods you can buy. They are a natural source of many nutrients including high quality protein, vitamins, and minerals and a medium sized egg contains less than 80 calories.
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, and vitamin D. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid, and choline. Eggs also contain essential minerals and trace elements, including phosphorus, iodine, and selenium. Read on to find a wonderful health supportive recipe by Bauman College Natural Chefs.
Poached Eggs with Sautéed Greens and Mushrooms
The real “breakfast of champions.” A nutrient-dense breakfast with cleansing greens, mushrooms, and high quality protein and fat. Learn how to poach eggs.
Sautéed Greens and Mushrooms
1 Tbs medium-high heat fat
1/2 large onion, sliced thinly into half moons
10 mushrooms (crimini or shiitake), wiped clean and sliced
2 bunches mixed greens (chard, collards, and/or kale), stems removed and chopped into small pieces
salt and pepper, to taste
8 eggs, cook two at a time
1 Tbs vinegar
Sautéed Greens and Mushrooms:
1. Heat a large sauté pan on medium heat. When hot, add the oil and then the onions. Add a pinch of salt to help the onions cook down. Sauté the onions until they turn translucent. Add the mushrooms and sauté until the onions start to caramelize and the mushrooms brown. Add the greens with another pinch of salt and allow them to wilt. Taste and season with salt and pepper. Serve under poached eggs.
1. Crack each egg into a ramekin, measuring cup, or small tea cup. Fill an 8 inch sauté pan 3/4 full with water. Heat on medium heat and bring to a light boil. Add the vinegar. Slide two eggs slowly into the water, one at a time. Turn off the heat and cover for three minutes. Remove with a slotted spoon and set on paper towels to drain.
1. Spoon some of the sautéed greens and mushrooms into a bowl. Place a poached egg on top. Season with salt and pepper.
Author: Jennifer Miller, Natural Chef