Are you looking for an easy to prepare, tasty breakfast that’s not the “same old thing”? What if I told you this breakfast contains three superfoods and takes just 10 minutes to prepare. Well it’s true!
And the superfood trio is: eggs, turmeric and kale.
Eggs are a nutritional powerhouse, containing nearly every nutrient essential to humans. This high quality protein source is a great way to start your day. See my last post about how to make a decision when buying eggs. There are just so many choices these days!
Turmeric has remarkable anti-inflammatory properties and is an extremely rich source of antioxidants. The curcuminoids within turmeric (the major ingredient that gives turmeric it’s bright orange color) are said to be 5-8 times stronger at scavenging free radicals than vitamin C & E. The anti-inflammatory properties provide amazing healing powers. So powerful that they can be used to help prevent or alleviate cancer, arthritis and Alzheimer's disease. The major ingredient in most curry powders is turmeric, so using curry powder is a great way to include turmeric in your diet.
Kale is another great source of anti-oxidants which work to savage free radicals and limit damage to your cells. It is one of the top vegetables in the ORAC list. This list measures foods' ability to scavenge free radicals. Additionally, compounds in kale are converted into isothiocyanates which have impressive anti-cancer effects.
Not a bad way to start your day...
Recipe: Basted Eggs Over Curried Kale
Basted eggs are similar to an over easy or fried egg except instead of flipping your eggs you cover them and allow steam to finish the cooking process.
Serving: 1 (easily multiply for additional servings)
Prep Time: 10 minutes
4-6 kale leaves
1/3 cup water
1/2 tablespoon butter or coconut oil (plus some for the egg pan)
1 teaspoon curry powder
salt and pepper
- Prepare greens: In a small to medium sized pan (with a lid) place 1/3 cup water and 1/2 tablespoon butter or coconut oil and heat over medium heat (the fat helps your body absorb antioxidants from the kale and turmeric). De-stem kale, tear into medium-sized pieces and add to pan. Sprinkle curry powder over the kale plus a pinch of salt. Cover for 5 minutes. Uncover and stir the kale. Cook uncovered for 3-5 more minutes.
- Prepare eggs: While the kale is cooking, heat a small to medium sized skillet (depending on how many eggs you are making) to medium heat and add enough butter to lightly cover the bottom of the pan. Allow the butter to heat for a minute but do not let it burn. Crack in the eggs and lightly salt and pepper. Allow the bottom to set and the white to become nice and bright (mostly cooked white, yet a little cooking on top remains). Add a tablespoon of water to the edges of the pan and cover immediately. The steam will cook the top of the egg. This process happens quickly so don’t walk away. Over easy eggs will be finished in 30 seconds to a minute. A little longer for over medium and 2-3 minutes for a fully cooked yolk.
- Plate: Using a tongs or fork, place cooked green on a plate, leaving any extra juices behind. Place cooked eggs on top and enjoy immediately. Both greens and eggs cool down quickly and taste best hot!