Greens and Eggs
Greens & Eggs
Here is an “over easy” breakfast, lunch or dinner recipe with an explanation on why each ingredient is critical to our health. We make sure we get one onion a day (raw or undercooked in our diets*)
1 onion, cut into half and slice 1/2 of it thinly, and cook. Chop the the other half and serve it raw on top of the eggs.
2 Tablespoon butter or olive oil
1 one whole onion, peeled and cut in half
1/2 cup water
1lb of spinach (you could easily replace with kale, beets, dandelion..)
4 organic eggs from pastured hens
1 Tablespoon apple cider vinegar
Your favorite spice blend to top- I love za’atar (sesame, thyme, sumac), but you could use curry, or shawarma or cumin….
For extra fat and potassium, serve this dish with 1/2 sliced avocado.
In a heavy pot, over medium heat, add butter or olive oil.
Add 1/2 the sliced onion and allow to cook for one minute. Then add 1/2 cup of water and return to a simmer. Add 1lb of spinach (or greens) and mix well and put a lid on the pot for about 30 seconds. As soon as the spinach wilts, crack 4 eggs over the spinach and put a lid on it for 6-8 minutes depending on if you like a soft boiled egg or a more firm egg. A well cooked egg will take 8 minutes. Scoop 1/2 the spinach eggs out and serve on two plates. Sprinkle 1 tablespoon of apple cider vinegar on each dish and sprinkle your favorite spice.
Do whatever you can to get raw onions in you daily diet- here is another way:
Chop Onions, with chopped parsley and lemon juice and salt (or za’atar)
Make this into a mini salsa and put on top of your eggs.
Onions are an excellent source of healthful chemicals: vitamin C, flavonoids, antioxidants, and sulfur compounds. Onions are nutrient powerhouses, whether eaten cooked or raw; however, raw onions have higher levels of sulfur compounds. Onions have antioxidants and compounds that fight inflammation, decrease triglycerides and reduce cholesterol levels — all of which may lower heart disease risk. They have potent anti-inflammatory properties and anti-bacterial activity(1) (2) Are raw onions more nutritious than cooked onions? Onions form sulfur compounds through an enzymatic reaction when cut or crushed which may protect against cancer, help lower blood sugar, and reduce the production of unhealthy cholesterol in the body. Eat your onions raw for maximum sulfur content, as cooking onions significantly decreases the quantity of the compound. It’s the sulphur that gives the onion its strong odor and causes you to cry when you slice it.
Add raw onions wherever you can: sliced on salads or cooked vegetables or onto of cooked meats. If you can’t handle (the pungent taste of raw onions, lightly cooked onions still provide a myriad of health benefits.
Apple Cider Vinegar can help kill pathogens, including bacteria (3) And some studies have shown that consuming vinegar after a high-carb meal can improve insulin sensitivity by as much as 34% and reduce blood sugar levels significantly ((4)
Spinach One cup (156 grams) of frozen spinach contains 540 mg of potassium (recommend 4500 mg) is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. It is difficult to find vegetables richer in vitamin K than spinach. Without a doubt, spinach is one of the most nutrient-dense vegetables around.
Good sources of Potassium is also avocado and sweet potatoes
Za'atar ( thyme and sesame and sumac ) has a good ability to improve the immune system, boost skin health, build strong bones, increase circulation, clear out the respiratory tracts, soothe inflammation, boost energy and improve mood.
B+NUS:
This is an add on JUST because I made some today and want to share you my remedies to combat the CORONA!
Make try this Ginger & Lemon Elixir for daily remedies This syrup is of particular importance at this time. Ginger and lemon are powerful antimicrobials and staples in every herbalist’s repertoire.
A robust immune system is important to prevent and beat viral infections like COVID-19, especially during phase one of infection.
Citrus peel and Ginger are good immune builders. So make them a part of your daily intake! We keep a jar at the ready and mix it into warm water.
1 piece of ginger about 3” round (wash well under hot water) Break it up into smaller pieces and put it in the blender (do not need to peel- cut off any moldy or black spots)
Puree in a blender for about 30- 40 seconds.
Add 3 cups water and one whole cut up and well washed organic lemon.
Strain into a jar and refrigerate- drink 2-3 tablespoons each day