Tag Archives: eggs

Fried Egg with Green Onions and Chat Masala (Indian seasoning)

Here’s a recipe for a fried egg that pops with flavor from the Indian spice mixture, chat masala. If you have 5 minutes and 4 easy-to-find ingredients, you can whip up this quick healthy dish — perfect for breakfast, lunch, or dinner!

INGREDIENTS + DIRECTIONS

Heat a non-stick pan over medium heat. Add 1 teaspoon avocado oil to pan. When oil is hot, add 1 large handful of thinly sliced green onions.

sauteeing green onion

Sauté green onions until hot and starting to soften. Remove sautéd green onions to a plate and reserve.

Add another teaspoon of avocado oil to the pan. Heat oil until hot. Crack one egg and let it slide onto the hot pan.  Sprinkle the reserved green onions over the egg.

egg right side up with green onion

Cook the egg to your liking. Then remove the fried egg and green onion OR flip the egg over and fry it on the other side.

Serve sprinkled with chat masala — one of my favorite Indian spice mixtures, made with exotic ingredients like black salt and green mango powder. You can find chat masala at an Indian grocery store, a Korean supermarket, or on Amazon. And, you can make your own chat masala using a recipe like this one from Lisa’s Kitchen.

chat masala package

Serve with spinach (such as the frozen Trader Joe’s organic or pesticide-free chopped spinach, just heated through) and fresh marinated red onions, a wonderful Peruvian condiment. To make the marinated red onions, I follow  the recipe shown here, but I use only red onions, lime juice, and salt — which is the “recipe” I was given by a waiter at La Canela, a very nice Peruvian restaurant in Rockville, Maryland.

plate with fried egg with green onions and chat masala

Enjoy and be healthy!
~Leni

Today’s Food Find: Natto — and Brie and Gouda, too

Natto (as purchased)
Natto (as purchased)

I’ve been trying to learn to like natto (Japanese fermented soybeans). Why? Because natto is high in vitamin K2 and K2 has a lot of health benefits, including bone and heart health. But natto is slimy and smelly like a stinky cheese — definitely an acquired a taste!

And I recently acquired a taste — finally! Yes, I actually like natto when mixed with finely chopped or pureed preserved lemon and cherry tomatoes. It’s a nice little appetizer. But if you don’t have preserved lemons, try mixing natto with any of your favorite sauces or with the sauces that come with the natto itself, usually a type of soy sauce and a mustard sauce.

As you can see from the photo below, the ingredients found in the sauces that came with the natto pictured above, are not that bad. And the natto itself is made from organic soybeans and hydrolyzed protein. Since it doesn’t say hydrolyzed wheat protein, this natto should not be made from wheat. But do we know that for sure? No! So if you are strictly gluten free, you might want to make your own natto. And if you are avoiding soy, make your natto out of other beans. I hear people have had success with black beans!

natto ingredients and nutrition facts

Look for natto in the frozen section of Asian markets or Japanese markets, and choose brands labeled non-GMO or organic. Organic almost always means non-GMO. At home, store the natto in your freezer. When ready to eat, move it to your refrigerator. It will defrost quickly because each of the packets contains a very small portion (around 45 grams or 1.5 ounces). Natto keeps for about 5 days in the refrigerator. So you don’t have to eat it up right away.

A 1.5-ounce portion of natto provides 315 mcg vitamin K2 (almost all in the MK-7 form) and that’s a lot — given that an effective daily does of vitamin K2 (in the MK-7 form) is just 120 mcg, according to Kate Rhéaume-Bleue, author of Vitamin K2 and the Calcium Paradox.

There are quite a few forms of vitamin K2.  But research has concentrated on just the MK-7 and MK-4 forms, both of which appear to be equally effective in terms of health benefits.

Of the limited number of foods that have so far been analyzed for vitamin K2, natto stands alone as being a great source of the MK-7 form. The rest of the food sources contain mostly MK-4. Gouda (especially the long-aged variety) is about the best source of MK-4 among foods commonly eaten. Brie is #2. The bacteria used in making  these cheeses produce almost all of the vitamin K2. Milk (even from grass-fed cows) is not high in vitamin K2.

Gouda - 3 variieties
Gouda – 3 variieties

Egg yolks from pastured eggs are a pretty good source of vitamin K2 (MK-4), but eggs have about half of the the vitamin K2 content of brie and gouda.

And for those who choose to supplement with vitamin K2, here’s a good recommendation regarding amounts to take and quality products.

Learn more about vitamin K2. It’s really fascinating!

Enjoy and be healthy!
~Leni

Coconut Egg Mini Muffins – Gluten Free and Dairy Free

Coconut Egg Mini Muffins -- Gluten Free and Dairy Free
Coconut Egg Mini Muffins — Gluten Free and Dairy Free

Need to think of something to bring to a potluck? These delicious little muffins could be just the thing! Almost everyone can enjoy them because they are gluten free and dairy free.

Besides being great for a potluck, these Coconut Egg Mini Muffins are a  perfect for a snack, dessert, or breakfast — especially with a cup of hot coffee!

Coconut Egg Mini Muffins – Gluten Free and Dairy Free!
Makes 24 mini muffins

Ingredients

1 1/2 Tablespoons coconut oil
2 cups flaked unsweetened coconut
11 large eggs (yes, 11, not 12)
½ cup maple syrup or honey (Note: Honey will give a sweeter taste.)
½ teaspoon vanilla extract
¼ teaspoon salt

Directions

Preheat oven to 375 degrees F.

Grease a 24-cup non-stick mini muffin pan with coconut oil. (Tip: Place small bits of coconut oil into each muffin cup and then place the muffin pan into the oven — briefly — while the oven in heating up. This will melt the coconut oil and make it easy to grease the muffin cups with a pastry brush.)

Evenly divide the flaked coconut among the muffin cups. Set the muffin pan aside.

Place the eggs into a bowl with a lip and preferably also a handle. Using a hand-held whisk beat the eggs until they are well blended. Add the maple syrup, vanilla extract, and salt to the eggs; whisk until thoroughly mixed.

Pour about half of the egg mixture over the coconut in the mini muffin cups, starting with the ones in the center of the pan – because if you accidentally pour too much egg into a muffin cup, it will end up on the pan instead of on the counter. Then whisk the egg mixture again and pour about half of it into the muffin cups. Finally, whisk again and pour the rest of the mixture into the muffin cups. Use a fork to coax the coconut that’s sticking up to get mixed with the egg mixture so it won’t burn.

Place the filled muffin pan on the top shelf of the pre-heated 375 degree F oven and bake for 16 minutes.. Check to see if they are slightly brown on top (as in photo). If not, bake for 2 more minutes.

Remove the muffin pan from the oven and let the muffins cool in the pan for about 10 minutes. Then gently remove the muffins from the pan. If they stick to the sides of the muffin cup, just use a spoon around the edges to loosen them before removing them from the pan.

To store, cover and refrigerate.

Enjoy and be healthy!
~Leni