When we think of breakfast we normally think of pancakes, cereal, muffins or toast. As delightful as they sound to your taste buds, your hormones may feel otherwise. It is recommended to start the day with a meal that will provide balanced energy all the way through til lunch. The ideal meal will be a combination of protein, fats and slow burning carbs if included. This combo will give you plenty of energy and may even help balance your blood sugar and hormone levels. Eggs (with the yolks) contain cholesterol, the type that your body uses to create hormones. Cruciferous veggies, like the cauliflower in this recipe, are packed with nutrients and have a compound called indole-3-carbinol that helps balance estrogen.
The inspiration for this recipe comes from a North African dish popularized in middle eastern culture, Shakshuka! A bit like this breakfast, the word means “all mixed up” or “a haphazard mixture”. It is simply eggs poached in a flavorful tomato sauce with warm spices. Although its great for breakfast, it makes an amazingly simple dinner!
This recipe recommends that you cook your shakshuka partly in the oven. This allows a perfectly cooked egg without the watery condensation that would normally settle on top if you cooked all the way on the stove-top. Be sure to use an oven safe skillet so that you can follow through on this step!
Hormone Balancing Shakshuka Breakfast
- 2 eggs
- 2 Tbsp olive oil
- 1/4 cup chopped bell pepper
- 1/4 teaspoon pink himalayan sea salt
- 1 clove of garlic minced
- 2 teaspoons tomato paste
- 1/4 teaspoon cumin
- 1/4 teaspoon paprika
- 1/8 teaspoon of black pepper
- 2 tablespoons chopped fresh cilantro
- 1 14 ounce can of fire roasted diced tomatoes
- 1/2 cup roasted cauliflower florets, for serving (toss florets in coconut oil, sprinkle with sea salt and place under broiler until edges have a hint of golden brown)
- 1/2 boiled purple sweet potato, for serving
- Preheat the oven to 375 degrees Fahrenheit. Warm the oil in a large, oven-safe skillet (preferably stainless steel) over medium heat. Add the bell pepper, and salt. Cook, stirring often, until the bell peppers are tender, about 4 to 6 minutes.
- Add the garlic, tomato paste, cumin and paprika. Cook, stirring constantly, until fragrant, 1 to 2 minutes.
- Pour in the tomatoes. Stir, and let the mixture come to a simmer. Reduce the heat to maintain a gentle simmer, and cook for 5 minutes.
- Turn off the heat. Taste (careful, it’s hot), and add salt and pepper as necessary. Use the back of a spoon to make a well and crack the egg directly into it. Repeat with the second egg. Sprinkle a little salt over the eggs.
- Transfer the skillet to the oven and bake for 8 to 10 minutes, checking often once you reach 8 minutes. They’re done when the egg whites are an opaque white and the yolks have risen a bit but are still soft. (Keep in mind that they’ll continue cooking after you pull the dish out of the oven.)
- Using oven mitts (both hands!), transfer the hot skillet to a heat-safe surface like the stove. Top with the chopped cilantro.
- Serve with roasted cauliflower and sweet potato. Enjoy!