Yummiest Egg Bowl

Egg “Bowl” - serves 1                                                                      

(Author’s own recipe)

1 bunch collards or chard, washed & stems removed

1-2 cloves garlic, chopped

1 large egg

1 TBSP raw pumpkin seeds

2 tsp EVOO

1-2 TBSP Kimchi

1 tsp nutritional yeast

s&p

Directions

-          Heat 1 tsp evoo in a pan on low, toss in chopped garlic.

-          When garlic becomes fragrant, add greens, turn heat to med-low, add ¼ c water and cover to steam.

-          Once greens are wilted, turn heat to medium and sauté until cooked, adding water (or lemon juice or unsalted broth) as necessary to keep greens from sticking and burning.

-          Push greens to one side, or use a separate pan, on low heat, add 1 tsp evoo.

-          When hot, add the egg, careful to keep the yolk intact.  Once the white starts to become translucent, flip to the other side for another minute or two.

-          In a bowl, add 1 c cooked greens, kimchi, pumpkin seeds.  Add the egg over the greens so the yolk will run over top.

-          Sprinkle with nutritional yeast and s&p to taste. 

Health Benefits

Greens (Collards/Chard): Any dark leafy green is typically a great source of magnesium and approximately 50% of us are deficient! 1 cup, cooked greens typically contains 10%-30% of the Daily Recommended Intake (DRI) for magnesium as well as 25% of the DRI for fiber. Fiber helps keep blood sugar levels steady.

Eggs: The white of the egg contains magnesium and the yolk contains the healthy, anti-inflammatory, omega-3 fats.  All eggs contain these healthy fats however pasture raised eggs will contain more due to the grazing. The omega 3s can also be manipulated by adding different types of fish oil to the hen’s diet. Health benefits of eggs also include boosting cognitive function and cardiovascular health. 

Pumpkin Seeds: Pumpkin seeds are unique in that they contain an extremely diverse number of antioxidants, which makes these small seeds nutritional powerhouses. They are packed with minerals including magnesium, which has been shown to be inversely associated with insulin resistance, Type 2 Diabetes, and inflammation.