Poached Eggs Over Sauteed Greens - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Enjoy vegetables for breakfast! In many parts of the world vegetables are a regular part of a healthy breakfast. This Healthiest Way of Eating dish not only tastes great it contains only 130 calories, and provides a wealth of health-promoting nutrients.

Poached Eggs Over Sautéed Greens
Prep and Cook Time: 25 minutes
Ingredients:

• 4 eggs, preferably organic
• 1 tsp light vinegar (rice, apple cider, or white wine)
• about 4 cups water
• 1 cup thinly sliced leeks, about 1 large leek, white part only
• 6 medium cloves garlic, sliced
• 4 cups finely chopped kale
• 3 + 5 TBS chicken broth
• 2 TBS fresh lemon juice
• salt and black pepper to taste

Directions:

1. Slice leeks and garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
2. Bring water and vinegar to a fast simmer in a skillet large enough to fit eggs. Make sure there is enough water to cover eggs.
3. While water is coming to a simmer, heat 3 TBS broth in a separate stainless steel 10-12 inch skillet. Healthy Sauté sliced leeks in broth over medium heat for about 3 minutes. Add garlic slices and continue to saute, stirring constantly for another minute.
4. Add kale, broth, and lemon juice, and simmer covered on medium low heat for about 5 minutes, stirring occasionally.
5. When done season with salt and pepper.
6. Poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over. Remove from vinegar water with a slotted spoon and place on top of greens.

Serves 4 Printer Friendly Version of Poached Eggs Over Sautéed Greens
In-Depth Nutritional Profile for Poached Eggs Over Sautéed Greens
Healthy Food Tip

Is sesame oil nutritionally different from sesame seeds?

Yes, sesame oil is nutritionally different from sesame seeds. Any oil will be vastly different in terms of its nutrient content than the food from which it was derived. That is because the oil is only an isolated portion of the whole food. For example, sesame oil does contain the fatty acids found in sesame seeds as well as the vitamin E, phytosterols, and (sometimes) lignans, but it doesn't contain any of the other vitamins, minerals, or amino acids that sesame seeds contain. You'll get worthwhile amounts of the minerals copper, manganese, magnesium, iron, phosphorus, and zinc from a tablespoon of sesame seeds, but you won't get any of them from a tablespoon of sesame oil. You'll also get vitamin B1, fiber, and the amino acid tryptophan from the seeds, but not from the oil.
The above nutritional rules apply to all whole foods (versus isolated food parts, like oils). You will always receive superior nutrition from whole, unprocessed foods-one of the main reasons I emphasize them so heavily in my book, The World's Healthiest Foods.
For more information on this topic, please see:

• Sesame seeds-in depth nutritional profile