02/09/2022
I thought I’d share some wkd breakfast inspiration with Fathers Day this Sunday. Sticking to incorporating some of the key principles of the Mediterranean diet this is a simple recipe you can whip up at home on Sunday for dad.
A few things that I like about this recipe (not just the taste!) is the nutritional properties of the dish. It’s known that cooking tomatoes with olive oil considerably increases the absorption of lycopene (a powerful antioxidant found in tomatoes). In addition, antioxidant capacity is increased in dishes with the addition of aromatic herbs and the combination of extra virgin olive oil and wine or apple cider vinegar (happy to share reference to this study for those interested!)
My suggestion though would be to pick a sous chef who doesn't decide to eat the ingredients along the way :P
Shakshuka
Ingredients
* 2 tsp caraway seeds
* 1 tsp ground smoked paprika
* 2 tsp cumin seeds or 3/4 tsp ground cumin seeds
* ½ tsp ground turmeric
* ½ tsp dried oregano
* 1 ½ tsp sea salt
* 1 tsp ground black pepper
* 3 garlic cloves
* ½ - 1 long red chilli, deseeded if preferred
* 1 brown onion (approx.150 g), cut into halves
* 40 g olive oil
* 800 g canned crushed tomatoes (2 cans)
* 30 g tomato paste
* 20 g honey
* 20 g red wine vinegar or apple cider vinegar
* 30 g mixed leafy greens (e.g. kale, Swiss chard or spinach), roughly torn
* 3 - 4 fresh basil leaves, roughly torn, to taste
* 8 eggs
* 80 - 100 g feta cheese, crumbled
* fresh crusty bread, to serve
Note - I will often sub out one tin of the canned tomatoes for diced fresh tomatoes in recipe
Preparation
1. Place caraway seeds, paprika, cumin, turmeric, oregano, salt and pepper into mixing bowl and mill 1 min/speed 10.
2. Add garlic, chilli and onion and chop 3 sec/speed 7.
3. Add 20 g of the olive oil and cook 3 min/100°C/speed 1.
4. Add crushed tomatoes, tomato paste, honey and vinegar and cook 15 min/100°C/speed 1.
5. Add mixed leafy greens and basil leaves and cook 5 min/100°C/speed 1.
6. Place a heavy-based frying pan over medium-high heat and add remaining 20 g olive oil. Once pan is hot, add tomato mixture to pan and shake pan gently to roughly even out the surface. Crack eggs directly into tomato mixture and do not stir, then sprinkle with crumbled feta.
7 Reduce heat to medium and simmer uncovered for approximately 10 minutes. Cover frying pan with a lid or a piece of aluminium foil and cook for a further 3-5 minutes, or until eggs are cooked to your liking. Serve immediately with fresh crusty bread on the side.
As with all recipes I list you can make this without a TM6 - but they really do make cooking a lot more simple!
Hope everyone has a wonderful Father's Day wkd!
