Eggs have had such a bad reputation for so long.

So many people avoid eggs or only have the egg whites as they are worried out cholestrol or the calories that the yolk contains.

Let me tell you a secret…. if you leave out the yolk of the egg you are leaving out the most nourishing part. A whole egg contains a wide array of important nutrients that truly benefit our body. Yes, you heard me. That’s one whole, full egg!

Egg whites provide a great source of high-quality protein, while egg yolks contain minerals, vitamins, fats and other important nutrients. Loaded with vitamin A, Selenium, B vitamins and choline; this palm-sized health-grenade is exactly one protein portion and even contains small amounts of vitamin D, folic acid, iron, zinc, magnesium and more.

Eggs, have been shown to be involved in DNA synthesis and repair, mood stabalization, promotion of good eye-sight and so much more.

This classic shakshuka recipe, is great for a Sunday morning (or evening) meal. Shakshuka is a dish loved by so many people and it can be as simple or complex as yu want to make it.

Ingredients
(serves 2-4; depending on how many eggs you want)

4 eggs
1 tin peeled cherry tomatoes
1 handful cherry tomatoes
2 medium tomatoes
1 teaspoon tomato paste
2 cloves garlic
¼ medium red chilli
2 tricolour peppers
1 onion
1-1½ teaspoons harissa paste (depending on spice tolerance)
½ cup fresh coriander (1 handful)
1 tablespoon olive oil
Salt
Pepper

Method

1 Finely chop the onion, chilli, garlic peppers and medium tomatoes.
2 Place a deep non-stick pan onto a heated stovetop and add the olive oil once the pan is hot.
3 Add the onions and garlic to the pan and sauté until translucent.
4 Add the harissa paste, chopped chilli, salt and pepper and stir to release the flavours.
5 Add the chopped medium tomatoes, peppers and cherry tomatoes, allowing them to sauté for about 3-4 minutes.
6 Add the tinned tomatoes and the tomato paste, mixing all the ingredients together.
7 Reduce the heat and allow all the ingredients to simmer for a further 3-4 minutes. At this point, taste the mixture to see if you need to add extra heat or seasoning.
8 Using the back of a spoon, create a well in the tomato mix into which you will crack an egg. Repeat the process for all 4 eggs, spreading them out evenly.
9 Once all the eggs are cracked, cover the pan with a lid/solid splatter screen/foil.
10 Leave the pan covered to cook the eggs and reduce the sauce. The length of time for which you do this depends on how you like your eggs done. If you like your eggs runny, reduce the sauce slightly beforehand and cook the eggs between 5-10 minutes. The white part of the egg must be cooked, while the yolk can still be soft.
11 Sprinkle the chopped coriander on top and enjoy.

Tip: I like to vary my shakshuka from a classic one, adding many different vegetables. A great tip is to make this on a weekend and throw in all your left-over vegetables whether it be celery, fennel, mushrooms or peppers.

Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

Nourished yet? Comment on what I should write about next?

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