I might be passed breakfast…almost passed lunchtime…but still wanted to share this amazing breakfast/brunch jewel…so underestimated in terms of vitamins, antioxidants and will make you want to say good bye to that fatty, greasy English Breakfast. This is a great mushroom eggs breakfast recipe.
So, why is this so good for you?!
Well…believe it or not mushrooms are incredibly rich in antioxidants (which are freed during cooking, however it does it mean they will lose it’s vitamin C content). Even the most unassuming mushrooms (white mushrooms) have been shown to support immune function. They are rich in vitamin B5 (pantothenic acid for those of you who want to have difficult words to pronounce) which regulates carbohydrate and fat metabolism and helps our resistance to stress. In terms of minerals they are punched with potassium which regulated blood pressure and water and hormone balance as well as selenium which helps with the detoxification of chemicals and heaping the sperm healthy (there you go…get your man to eat mushrooms!). The good news is that they are in season during autumn so win win…I remember I used to be dragged by my parents foraging mushrooms which never used to be so fun as a kid as it was usually rainy and cold. I would love to do that now though as some of the best mushrooms I’ve eaten came from the forest not from a farm….
Then you have the eggs…which to be fair I would call them super super foods. It’a a great way to get your protein intake but also a tremendous portion of vitamins and minerals.
Egg yolks contain (and I will use bullet points here:) ):
- vitamin A – which helps us that Superman vision, helps kids grow as as well as us adults to make babies ;
- Vitamin B2 (riboflavin) – regulates respiration (aka breathing) and it’s great for skin and eyes;
- Vitamin B6 (Pyridoxal – 5 – phosphate) – it helps breaking down carbohydrates and proteins as well as in the synthesis of hormones and fatty acids;
- Vitamin B12 (cobalamin) – supports the production of new red cells (you know…the ones that are part of our blood), helps on the DNA synthesis and the creation of gut mucosa.
- Vitamin D (calciferol) – as the name says it helps controlling calcium absorption which obviously helps with healthy bones and teeth; it balances the hormones and protects against cancer;
- Vitamin K (menaquinone) – without this vitamin blood coagulation is impaired as well as the metabolism of calcium (ie. calcium will not be delivered to the body without vitamin K as it needs it to bind to it);
- Iodine – which helps in the synthesis of thyroid hormones;
- Molybdenum – regulates iron, copper and fat metabolism as well we anti-carcinogenic;
- Phosphorus – helps keep bones healthy and in the homeostasis of calcium, activates Vitamin B;
- Zinc – this is an antioxidant which is anti-carcinogenic, anti-viral (fights infections), helps healing wounds, important for beautiful skin and hair, helps keep our reproductive system healthy.
To make this recipe you will need:
- 6-7 organic mushrooms (I used chestnut mushrooms but if you can get foraged ones from the local butcher potentially then even better);
- 2 organic eggs (organic is a must – have you seen how much goodness they contain…you cannot compromise it by choosing poor quality eggs)
- 4 organic cherry tomatoes or half of a medium organic tomato
- 2 springs of dill – powerful diuretic and antibacterial fighting especially bladder infections while its essential oils have calming and anti-inflammatory effects on the digestive system;
- 20g of hard goats cheese to sprinkle on top – has all that essential calcium which then the vitamins and minerals in eggs will help metabolise
- pinch of himalyan pink salt, black and cayenne pepper, turmeric
- half a teaspoon of coconut oil
- 1 garlic clove
Brush the mushrooms from any residue dirt (washing them will make them become a sponge and then become too chewy) and cut them into slices. Put them into a pan with some melted coconut oil and start stirring them around. Don’t be tempted to add more oil…there is no need. The mushrooms will start realising the water and start cooking nicely. When the mushrooms are almost cooked (after about 4 min) crush the garlic clove and add the halved cherry tomatoes (or sliced half tomato). This is the best time to put the garlic in (rather than at the beginning) because you don’t want the garlic to burn and then release a bitter taste. Toss a few times. Crack the 2 eggs on top of the mushrooms and season with salt, black and cayenne pepper and turmeric and then put a lid on. In this way the eggs will cook from the steam rather than needing fat/oil to fry them. After 2 min take the lid off and give the pan a giggle…if the yolk is still shaking but the whites look stiff then you are in business!
Finally, crumble the goats cheese on top and decorate with cut dill. You can use any herb you like if you do not have dill.