Humpty on the half shell
“What experiments are we doing, today, Vinny?’ asks Will, poking his head into my basket of vegs.
“SO many ways to cook eggs for breakfast,” says Vinny with glee. “We’re going to try three fast ones.”
Way #1 (Humpty Dumpty on the half shell)
“For the most fun,” continues Vinny, “We’ll start with Humpty scrambled right inside his own shell.”
“Who says Humpty was an egg?” asks Isla.
Spin 3 minutes
“What else could he be?” Vinny scratches his head. “He fell off a wall and got scrambled. Just like our eggs. Once we’re through with these beauties, nobody will be able to put them back together again!”
We select a small beet from the basket, scrub it, cut it into bits and put it into a small pot of water on the stove. Then we drop an egg into the toe of Grammy’s panty hose. We race around the house spinning the egg in front of us until we’re flat out of breath.
We also spin another egg relentlessly in our salad spinner for a couple of minutes. But this isn’t nearly as much fun or as good an exercise. (Plus, it doesn’t work.)
Then we tenderly place the eggs in the beet water and bring it all to a gentle boil. After 8 minutes, we move the eggs to a cold-water bath.
To serve, slice the eggs in half and pair them with whole-grain toast. Ta Da! Spreading the scrambly egg on the warm, crunchy toast… it’s an exciting Easter treat indeed! Brighten with a touch of horseradish and some of the chopped red beets if you want more oomph. You need to soak the eggs much longer than we did to get the red to seep into the shell.
Way #2 (Microwaved)
Microwaved eggs in a hummus bed
“I don’t have time to cook eggs in the morning,” claims Will and Isla’s mom, as she rushes around organizing lunch boxes, homework, and snowsuits while the clock ticks persistently toward 8:30am.
“But you have to eat something before you go to work,” says Vinny. “And the kids will do better at school with a little protein behind them. My eggs take no more than 2 minutes to cook.” Vinny grins. “I use the micro!”
Vinny finds a small, deep bowl and puts 1/4 cup beet hummus in the bottom. He zaps it for 30 seconds on high. Then he digs a small hole and breaks an egg into the hummus. He covers the dish with a plate and sets the power at 7 and the timer for 1 minute. Some 60 seconds later, we’re ready to dig into a creamy egg poached in hummus. Time varies depending on the oven and how you like your egg. I like my hummus spicy. I also like to serve this dish topped with some Greek yogurt and ground black pepper.
For variation, fill the bottom of the bowl with salsa or sauerkraut or with any other left-over cooked veggies you have in the fridge. Roasted broccoli or cauliflower is nice. It’s the technique I’m pushing here… easy and full of possibilities for a protein- and vitamin-packed start to your day.
Way#3 (Pan-poached with spinach and mushrooms)
Use a cast iron fry pan or a nonstick fryer to whip up another easy eggs-and-veggie dish. Vinny’s weekend breakfast treat uses a cup or two of rinsed baby spinach and three or four mushrooms, cleaned and sliced.
Lightly coat the fry pan with canola oil. Stir fry mushrooms until they start to brown. Add a half teaspoon of chili paste and stir. Add the washed spinach and cover.
When the leaves wilt, arrange veggies in a circle and make a hole in the centre. Add another small amount of oil. Break an egg into the hole and cover the pan. After a minute or so add a splash of water to the hot pan and cover again. Check once the steam has subsided. Add more water if the egg needs more cooking. Let it all evaporate. Take the whole works out with a spatula and place on a pretty plate. Enjoy.
For a change, try sauteing leeks and mushrooms. Or steam up some broccoli slaw for your egg nest. Top the egg with a spoonful of Greek yogurt or sauerkraut.
Pan-poached eggs with leeks
Breakfast Health Benefits
These egg dishes are perfect if you are looking for high-protein low-carb breakfasts. Perhaps, like me, you’re following Dr. Morano’s 17-day diet? I’ve been eating eggs done ways 2 and 3 for 2 months. I now boast a healthy BMI and resolve to keep it there!
Eggs contain a lot of cholesterol, but dietary cholesterol is not as bad for your heart as originally thought. You can safely eat an egg a day. In return you get a large dose of protein and selenium and a goodly amount of riboflavin, vitamin B12 and phosphorus. Egg’s choline helps protect your memory. The veggies provide balance and a host of vitamins and minerals. And the yogurt and sauerkraut provide probiotics for better digestion. The hot sauce gives your metabolism a boost first thing in the morning, a good thing for weight control. These breakfasts kick butt!
If you need more than one egg to take you through the morning, boost the number of egg whites.
Egg microwaved on a bed of roasted veg
It’s a riddle, by the way. You’re supposed to guess what Humpty is. We can thank Alice (of Through the Looking Glass fame) for the answer… It’s an egg. Humpty’s VERY provoked.
The 17-day diet, starring Dr. Mike Morano – An introduction to this balanced and effective eating plan. Follow the many related links here to recipes, theory and nutrition.