The Power Egg "Salad"
Power Egg “Salad”
This is a recipe I came up with today when I got home from the gym and though it isn’t a true salad by definition with the typical lettuce or spinach that we are all accustomed to I believe you will get my drift on the reasoning behind the “salad” name. This recipe is designed for two, so just cut the portioning in half for one.
Nutritional Reasoning:
This is great post-workout meal or a great idea for an energy boost in your day if you're feeling drained. This meal is packed with a lot of essential saturated fats and protein but also loaded with tons of vitamins and minerals from the mushrooms and peppers.
Bell peppers are known for their strong antioxidant properties and are loaded in things like vitamin C, magnesium, and fiber.
Turkey is a great source of protein and also Tryptophan - which has been clinically proven to help the bodies ability to create serotonin.
Eggs are an all around super food and are a great addition to any diet. They're packed full of essential protein, saturated fats, and essential vitamins like vitamin A and vitamin B12/2/5
Things you will need:
· 1 medium size skillet/fry pan
· 1 large skillet/fry pan
· 1 small pot
· 6 baby Portobello mushrooms
· ¼ green bell pepper
· ¼ orange bell pepper
· ¼ red onion
· 4 cloves of garlic
· ½ Avocado
· ½ tomato
· Sprig of Basil
· 4 eggs
· 4 slices of uncured turkey bacon
· 2 tablespoons of grape seed oil
· 2 tablespoons of unsalted grass-fed butter (Kerrygold’s)
· Kale sprouts
· Garlic powder
· ½ cup of purified water
Prep:
I recommend having your skillets already heated to temperature – remember to always cook on low-medium heat.
1. Chop or dice the bell peppers, onion, and garlic and place in your medium skillet/fry pan and add 1 tablespoon of grape seed oil to the veggies and stir to make sure all the veggies are evenly coated and then sauté them for approx. 2 minutes before stirring. Repeat this process until the veggies are at your desired tenderness. I like my peppers to have a slight crunch so I cook them for around 5 minutes.
2. Next, fill the small pot with ½ cup of water and add the mushrooms, 2 tablespoons of butter, and add garlic powder to your preference. Cover on low-medium heat and allow them to simmer – stirring occasionally until tender and then remove from heat and leave covered until you’re ready to plate the food.
3. Now we are ready for the turkey bacon. Not much explaining to do here, throw the bacon in the large skillet and cook until desired texture – shouldn’t take longer than 5 minutes.
4. As these things are cooking you can go ahead and cut the tomato and avocado into bite size chunks, lightly mix them together and plate accordingly. If you’re making this recipe to spec then ideally each person, or plate, should have ¼ tomato and avocado respectively.
5. On each plate, take a handful of kale sprouts and make a “bed” of sprouts on the plate. Once the veggies are done you can pile them on top of the bed of sprouts.
6. Now it’s time for the eggs! I try to conserve dishes so I choose to wash the medium skillet and again allow it to come to cooking temperature, add a tablespoon of grape seed oil, and then add the eggs. I cooked my eggs over medium, feel free to cook your eggs to your preference.
7. While you wait for the eggs to finish this is a good time to cut your basil up into strips, or chiffonade style, and then mix in with the avocado and tomato salad.
8. Once the egg whites have cooked thoroughly and the whole egg can slide in the pan it’s time to briefly and gently flip the eggs to reach the desired over-medium style. Be careful not to break the eggs and remember the yolk will cook fast so adjust cook time according to how much runny yolk you would like.
9. Now it’s time to plate everything! Plate your bacon and mushrooms and finally place the eggs on top of the kale sprouts and cooked veggies. Add salt and pepper to your preference.
10. Enjoy :)
Chefs note* - I am a huge advocate for health and longevity, thus it is vitally important to not overcook your veggies or eggs to ensure maximum nutrient density. Also, everything I eat is as locally sourced and organic as possible.
Please leave any feedback about what you think about the recipe and directions I've provided - I desire to help those cook as simply as possible, if there is anything that is unclear please let me know how I could help!
Remember to hashtag #InTheKitchen and #KennyHasAPen
Thanks for love and support!
"If you can control what you eat, you can control all other aspects of your life." - Mike Dolce