Typical American breakfasts like cereal, pancakes, French toast, yogurt and fruit are high in sugars and refined carbohydrates and not much else. For many people, that combo initiates a roller coaster of blood sugar that can make you hungry and craving more carbs before lunch.
This was definitely the case for me. When I ate oatmeal for breakfast, despite my best intentions, every day about 10:30am I found myself walking, zombie-like, to the convenience store in my building to buy a bag of bagel chips. After I shifted my breakfast to include more protein and fat, what do you know? No more bagel chips! It wasn’t a lack of willpower – I was just eating the wrong breakfast.
One of the best ways to add protein and fat to breakfast is eggs, and one of my favorite ways to eat eggs is Shakshuka – a spicy tomato stew that is served throughout northern Africa and the Mediterranean. When I go out to breakfast, I always try it if it’s on the menu. The variations are endless – different spice combinations and additions such as sausage, chickpeas, cheese, and kale.
There's something comforting, warming, and very filling about a steaming, spicy tomato stew topped with runny-yolked eggs - especially this time of year. To make things quick and easy in the morning, I make a batch on the weekend and freeze it in 1-cup portions. I defrost one serving in the fridge overnight and in the morning add 2 poached eggs, or bake the eggs right in the sauce, for a quick breakfast. Sometimes I add sausage, sometimes feta cheese, sometimes avocado . . .
My recipe is adapted from the one Vetri Community Partnership teaches to the kids in their Vetri Cooking Lab classes. If kids like it, I’m sure you will too!
I know when I have shakshuka for breakfast I won't need to eat again until lunchtime. It really works for me. For help figuring out what works for you and your body to alleviate symptoms like cravings, sluggishness, brain fog and stubborn weight gain, schedule a free consultation. I'd love to work with you!
Shakshuka - aka Eggs in Spicy Tomato Sauce
Ingredients
3 tablespoons olive oil
2 green bell peppers, diced
1 large yellow onion, diced
1/2 - 1 jalapeño, minced
2 cloves garlic, minced
2 teaspoons paprika
2 teaspoons ground cumin
2 teaspoons chili powder
1/2 teaspoon cayenne (or to taste)
28-oz crushed tomatoes
28-oz diced tomatoes, plain or fire-roasted
1 14-oz can chickpeas, drained and rinsed (optional)
1 teaspoon salt
2 eggs per serving, up to 12
Instructions
Heat oil in a large deep skillet or dutch oven over medium heat. Add bell peppers, onions, and jalapeño peppers and saute until they have softened and start to turn color, about 5 min.
Add garlic, paprika, cumin, chili powder and optional cayenne and saute until mixture is fragrant, about 2 min.
Add crushed and diced tomatoes, chickpeas and salt. Simmer until ingredients have come together and sauce has thickened, 20-30 minutes.
Adjust seasonings, adding additional salt and cayenne to taste.
If serving the full recipe, make 12 egg-sized depressions in the sauce. Carefully crack one egg into each depression, cover the pan, and gently cook until the whites are set and the yolk is as runny or firm as you like (10-15 minutes).
Alternatively, divide the sauce into 6-8 single servings and refrigerate or freeze until ready to use. Defrost one portion and heat in a small saucepan. Cook 2 eggs in the sauce as in step 5, or poach separately and top the sauce in a shallow bowl.
Additions
Browned Italian or chorizo sausage, crumbled feta, shredded parmesan, snipped chives or cilantro