Shakshuka Recipe The Myndfuel Way
On the keto diet, eggs are one of the most consumed and most nutritious food items. So if you are like me and eat 6 eggs a day, you get creative and start experimenting with different recipes. I am Indian, so spiced eggs have always been a part of my diet. This middle eastern twist on eggs hits some flavour notes that my taste buds love. I hope they bring you as much joy as they do for me when I make them and share with my loved one. So go ahead, make this in a big batch as a part of your meal prep if you want or just as a quick 30-minute dinner.
Why eggs are a perfect ingredient for keto recipes
Eating more than 3 eggs per week is bad for your cholesterol levels, right? This claim has been circulating around for many years. It is true that the egg yolk contains quite high amounts of cholesterol, but it hasn't been shown that consuming them every day has a negative effect on raising the bad blood cholesterol levels. The fact is that the body is designed to regulate the amount of blood cholesterol since it can produce cholesterol itself. So, when your intake decreases, your body starts producing more. If your intake increases, your body produces less. Therefore, a product relatively high in cholesterol won't change the blood cholesterol levels.
Of an egg, the egg yolk is the most nutritious part. It is an excellent source of the fat-soluble vitamins A, E, K, and D, and also of different B-vitamins.
Recipe for 2 servings of Shakshuka the Myndfuel way
1 teaspoon cumin
1 teaspoon turmeric
1 teaspoon smoked sweet paprika
1/2 teaspoon cayenne pepper / chili flakes
1 teaspoon garam masala
3 tablespoon grass fed butter
1 tablespoon coconut oil
1 small onion diced
1 clove garlic, crushed and diced
250 millilitres diced tomatoes
250 grams kale or spinach
Half paprika thinly sliced
Parsley for garnish
4-5 eggs fresh eggs
Optional: 50 grams of grated cheese of your preference
2 tablespoons olive oil for garnish
Salt and pepper to taste
In a large fry pan over medium heat, add 1 tablespoon coconut oil and 2 tablespoon butter. Once melted, add the onion, paprika and sauté until transparent and then add minced garlic, continue sautéing for 1 minute more.
Add all the spices, salt and pepper and fry them for two more minutes.
Add the kale / spinach and cook until soft, then add the tomato blocks and simmer for a few minutes with the lid on. By now you should have semi gravy-like consistency.
Now, make a simple hole/dimple in the gravy with the bottom of an empty glass or a spatula and crack an egg into this hole/dimple. Repeat for the remaining eggs.
Cover the pan with a lid, reduce the heat to medium-low and let it simmer for 6-8 minutes, depending on how runny you want your yolks to be. Once done, give the eggs a small crack of salt and pepper, add the shredded cheese and parsley, (bacon optional, but highly recommended), and a drizzle of olive oil. Cover for two more minutes to let the cheese melt
Take off the lid and enjoy.
What is your favourite keto-egg-recipe?
Post it on your Instagram, and tag @myndfuel!