Egg whites are in the same vein as boneless, skinless chicken breasts (see Dirty Thirty #1), as they are not whole foods. Remember, nature packages food how we need to get the most bang for our buck. It's us humans that try to mess with that perfect balance. In fact, a whole egg is one of the very few foods that is a complete protein--meaning that it contains an adequate proportion of all nine of the essential amino acids!
Egg yolks contain a lot of nutrition that is lost when removed from the whole product. The yolk contains carotenoids, which are great for eye health. The yolk also exclusively contains DHA and AA (essential for heart health) and vitamins A, D, E and K. In addition, that beautiful yellow center contains a much higher proportion of calcium, iron, phosphorus, zinc, thiamin, B6 folate, B12 and panthothenic acid. The white does contain a higher percentage of magnesium (essential for processing the calcium in the yolk), sodium and niacin. This is clearly a food that is meant to be eaten in its whole form!
With all of those benefits of the yolk, it actually turns out that the white is not digestible without the addition of spicy peppers. So, the next time you enjoy an egg, be sure to mix in some cayenne or top it with your favorite salsa or hot sauce.
I eat an egg almost every morning for breakfast. Here is my "recipe" below:
Farmers' Market Scramble
1 medium yellow onion
2 teaspoons high-quality extra-virgin olive oil (click here for more information)
1 pinch coarse sea salt
freshly ground black pepper, to taste
1 dash ground cayenne pepper
seasonal vegetables (I really like asparagus, zucchini, radishes [which end up tasting like potatoes when cooked], a variety of mushrooms and anything else that looks fresh and delicious at the market that week)
1 pinch coarse sea salt (yes, again)
a few leaves of your favorite dark, leafy green (or a mix of baby dark greens)
1 pinch coarse sea salt (yes, AGAIN)
1 clove garlic
1 large egg
1 splash water
fine sea salt, to taste
freshly ground black pepper, to taste
¼ teaspoon ground turmeric (a very powerful anti-inflammatory that I have started adding to almost everything)
1 dash ground cayenne pepper
¼ avocado
your favorite salsa or hot sauce, to taste
Equipment:
chef's knife
cutting board
large skillet
heat-proof rubber spatula
medium bowl
small whisk
plate
spoon
Directions:
1. Cut onion into a medium dice. Add oil to the pan; then, add the onion, a pinch of coarse sea salt, ground black pepper and cayenne. Turn burner onto medium heat and cook until onions are brown and caramelized, stirring occasionally.
2. While the onions are cooking, cut up the other vegetables (except the greens and garlic). When onions are brown, add to the pan along with another pinch of coarse sea salt. Cook until vegetables are cooked through, stirring occasionally.
3. While the vegetables are cooking, if using full-sized greens, cut the stems out and cut into thin ribbons. (Baby greens can go in without preparation.) When the vegetables are finished cooking, add the greens and another pinch of coarse sea salt. Cook, stirring occasionally, until greens are wilted.
4. While greens are cooking, finely chop garlic and set aside.
5. Crack the egg into a medium bowl. Add a splash of water, fine sea salt, ground black pepper, turmeric and cayenne. Whisk together thoroughly and set aside.
6. When greens are wilted, add garlic to the pan and stir until just fragrant, about 30 seconds. Add beaten egg and cook, being sure to scrape the bottom of the pan. This should take no more than a minute or two to complete.
7. Pour out egg mixture onto a plate and top with avocado and your favorite salsa or hot sauce. (For an extra treat, add fresh goat cheese, like I did in this picture.) Enjoy!
This is a great and filling way to start your day. Let me know what you think in the comments below!
Check back tomorrow for another Dirty Thirty!
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