Kale, Wild Mushrooms, Asparagus, Baked Egg & Tahini
I just love all the ingredients in this dish from the olive oil, kale, wild mushrooms, asparagus, green onions and eggs to the Greek yogurt and tahini dressing. This dish is simple, looks amazing and tastes wonderful. Plus, it only takes minutes to prepare and gets your day off to a rip roaring start. If you’re like me and your day starts with getting the kids off to school and fighting traffic to get to work then you really need to leave the house with a satisfied smile on your face that comes only from a homemade breakfast. I like to prepare everything the night before, and bag everything individually. The next morning, I throw everything into the skillet for a delicious start to my day. Screaming kids or bad drivers won’t knock that smile of your face as you drive to work.
The reason this breakfast should make you smile is that you’re starting your day with some of the most nutritious foods on the planet.
Olive oil is loaded with medically verified health benefits and can possibly be used in the treatment of diabetes, heart problems, arthritis, weight loss, digestion, and many cancers.
Kale, with only 33 calories per cup, three grams of protein, two and a half grams of fiber plus vitamins A, C, and K, folate and omega-3 fatty acids, is a superfood that should be at the top of your grocery list.
Wild mushrooms such as Shiitake have cholesterol lowering and anti-tumor properties. Oyster mushrooms may also provide some protection against many forms of cancer. Maitake, known as “hen of the woods,” may have immune enhancing effects.
Asparagus was first cultivated in the eastern Mediterranean region over 2000 years ago and has been prized for its alleged medicinal qualities probably because it contains high levels of folic acid, potassium, fiber, thiamin and vitamins A, B6 and C.
Onions, according to many research studies, assist with regulating blood sugars, which is good news for diabetics.
Free-range eggs are an inexpensive source of high quality protein. More than half of the protein is found in the egg white along with vitamin B2. The whites also contain a rich source of selenium, vitamins D, B6, B12 and minerals such as zinc, copper and iron. The egg yolk contains fat soluble vitamins such as A, D, E and K plus lecithin.
Greek yogurt contains probiotics, which help you maintain a healthy gut. Your digestive tract naturally contains lots of different types of bacteria, some good and some potentially harmful. Eating foods like Greek yogurt helps increase the good bacteria, leaving less room for the bad varieties to grow.
Tahini is a great way to obtain B vitamins like thiamine, along with minerals, including magnesium, copper, phosphorus, manganese, iron and zinc.
Kale, Wild Mushrooms, Asparagus, Baked Egg & Tahini
Single Serving
Ingredients:
1 teaspoon olive oil
1 to 1 ½ cups kale leaves, stalks removed and roughly chopped
¼ cup green onions, chopped
½ cup wild mushrooms, roughly chopped
½ cup asparagus tips
¼ teaspoon ground cumin
2 cherry tomatoes, cut in half
1 large free range egg
1 teaspoon tahini
2 tablespoon low-fat Greek-style yogurt
Squeezes lime juice
Sprinkle of chili flakes
Pre-heat oven to 350’F
How to Make:
Method
Take a small skillet, add the oil, place over a medium heat, then add the kale, green onions, wild mushrooms and asparagus tips, sprinkle over the cumin and cook for 4 minutes, stirring occasionally.
Add the tomatoes and cook for a further 1 minute, then remove the skillet from the heat and make a well in the center of the pan, crack in the egg, carefully place the skillet into the oven and bake until the egg just sets, approx. 3 to 4 minutes.
Take a small bowl and whisk together tahini, yogurt and lime juice until smooth.
Using an oven glove carefully remove the skillet from the oven and top with the yogurt sauce, sprinkle with the chili flakes and finish with a squeeze of lime juice and serve.