F#CK Brunch: Fried Egg Salad
Photography by Shay Harrington, Styling by Monica Pierini, Nutrition Info by Jordan Dubé
5 small carrots
1 tablespoon plus 2 teaspoons olive oil
1 cup baby kale
1/4 cup cherry tomatoes, halved
1 tablespoon lemon juice
2 tablespoons crumbled feta
1/2 cup cooked quinoa
1/4 cup tomatoes, halved
Preheat oven to 400 degrees. Combine 2 teaspoons olive oil, salt, pepper and carrots.
Spread out on a baking sheet and roast for 10-15 minutes or until desired doneness.
Whisk lemon juice, olive oil and salt and pepper in a small bowl. Combine roasted carrots,
tomatoes and kale. Drizzle with dressing and top with feta and fresh herbs.
notes from our nutritionist
Eggs: Eggs are the perfect complete food from a nutrition perspective. They are a fantastic source of complete proteins as well as vitamins and minerals including vitamins A, B5, B12, B2, folate, phosphorus and selenium. Some eggs are also enriched with Omega 3 fats. Eggs raise HDL levels (good cholesterol) which lowers risk of heart disease and stroke, and although eggs are high in cholesterol, dietary cholesterol does not adversely affect blood cholesterol levels, except in cases of certain health conditions. Eggs are also a great source of choline, which the body uses to produce cell membranes and for brain cell signaling, and also of leutein and vitamin A, which are important for eye health and function.
Carrots: Carrots are an excellent source of many vitamins and minerals including beta-carotene, vitamin k, potassium, and antioxidants. They are also an excellent source of fiber. Beta-carotene in particular has be linked with improved eye health as well as reduce risk of diseases related to inflammation, including cancer. Carrots also aid in lowering blood cholesterol levels.
Olive Oil: Olive oil is a great source of healthy monounsaturated fat, specifically the fatty acid oleic acid. Oleic acid’s primary role in the body is to reduce inflammation, and so it has been linked with a reduction in inflammation related diseases such as heart disease, type II diabetes, obesity and cancers. Olive oil is also high in antioxidants, especially vitamins E and K. These antioxidants fight inflammation like the oleic acid, but they also aid in lowering blood cholesterol levels, and in improving blood vessel function which lowers risk of heart disease and stroke. Lastly, olive oil has antibacterial properties, which inhibit growth of harmful bacteria in the gut. Helicobacter Pylori is one such bacteria that can cause stomach ulcers and stomach cancers. In the case of H. Pylori, ingestion of olive oil has been shown to be as effective as antibiotics in treatment of the bacterial infection, and has even been shown to be an effective treatment for 3 antibiotic resistant strands!
Quinoa: Quinoa is one of the most nutritious grains, and is sometimes referred to as a “superfood” due to its high nutrient content. Quinoa is a fantastic source of protein, fiber and minerals, including copper, folate, iron, manganese, magnesium, phosphorus, potassium and zinc, as well as smaller amounts of calcium, vitamin B3, and vitamin E. Quinoa also contains two types of flavonoids, quercetin and kaempferol, which have been shown to have anti-inflammatory, anti-depressant and anti-viral properties in some studies. Quinoa is also a lower glycemic grain, which means that it does not have a significant impact on blood sugar levels. This is important for maintaining stable blood sugar, and consequently, stable insulin levels. The result of stable blood sugar is decreased risk of weight gain and related diseases such as obesity and type two diabetes. Quinoa also aids in reducing triglyceride levels.
Tomatoes: Tomatoes are another very nutrient dense food. They have a high concentration of the antioxidant lycopene, which has been linked to reduced risk of heart disease and cancer. Lycopene also has skin protectant properties, especially against sunburn. Tomatoes are also rich in vitamin C, vitamin K, which is important for blood coagulation and also for bone health, folate, which is important for cell and tissue growth and function, and potassium, which helps to lower blood pressure. Tomatoes also have very high water and fiber content, which helps aid digestion.
Kale: Kale is one of the most nutrient dense foods on the planet. It is very low in calories, high in fiber, and rich is vitamins A, B6, C (1 cup contains more than an orange!), K, and to a lesser extent, vitamins B1, B2, and B3. Kale is also rich in mineral content, including manganese, calcium, copper, iron, magnesium, potassium, and phosphorus. This leafy green also contains a small amount of the omega-3 fatty acid alpha linolenic acid, which aids in the reduction of inflammation in the body. The high antioxidant content in kale make it an excellent choice for countering oxidative damage done by free-radicals, which slows aging and helps to prevent certain cancers. Antioxidants also have been found to be cardio-protective by lowering blood pressure and cholesterol, and they have been shown to have antidepressant properties, as well as antiviral properties, anti-inflammatory properties, and more. Kale is also high in beta-carotene as well as lutein, both of which aid in eye health, including lowering risk of cataracts and macular degeneration.
Lemon: Lemons, and lemon juice, contain many different nutrients including vitamin C, vitamin B6 and potassium. Lemons are also high in citric acid, hesperidin and diosmin, two antioxidants which strengthen blood vessels and vascular muscle tone, and d-linonene, an essential oil found in the peel, which can help with the relief of heartburn and gastric reflux. They are also an excellent source of fiber when consumed as a whole fruit, and also of water, when consumed either whole, or as a juice. The fiber in lemons is in the form of pectin, which has the ability to lower blood sugar levels by slowing down the digestion of carbohydrates. Consumption of lemons may also lower risk of heart disease, cancer, and kidney stones.
Fresh herbs: There are many different herbs that offer up some fantastic health benefits, and can easily be added to any recipe. Sage, for example, can help to improve brain function and reduce risk of Alzheimer’s disease, by inhibiting the breakdown of acetlycholine. Basil helps to inhibit the growth of harmful bacteria and yeast, and boosts immune function. It is also linked to a reduction in blood sugar levels. Rosemary contains a chemical called rosmarinic acid, which suppresses allergic responses and also nasal congestion.