A Balanced Meal
A balanced diet supplies the body with the nutrients it needs to function properly.
Consuming a diet rich in fresh, whole vegetables and fruits, legumes, nuts and seeds, lean protein, and whole grains will support a healthy body. In contrast, a diet rich in highly-processed foods not only contains empty calories but can also deplete the body of essential nutrients.
Eggs are a high-quality protein source packed with vitamins, minerals, healthy fat, and trace amounts of carbohydrates (1). Potatoes are a staple food and an inexpensive and excellent source of vitamins and minerals as well as antioxidants (2). Bitter greens like arugula, endive, and radicchio contain vitamins, minerals, antioxidants, and fiber as well as prebiotics that support gut health (3).
A Few Health Benefits of This Dish
Eggs have been referred to as one of the most nutritious foods, and perhaps with good reason, because eggs contain all of the essential amino acids in the right ratios and are full of essential nutrients like vitamin B12, found naturally in animal products and necessary for proper nerve function, red blood cell formation, and DNA synthesis (4). Choline, an essential micronutrient found in high amounts in the egg yolk, is necessary for proper brain development, liver and nerve function, and aids in maintaining metabolism (5). And, eggs contain high amounts of antioxidants like lutein and zeaxanthin, which accumulate in the retina and protect our eyes (6).
Potatoes are an excellent source of many vitamins and minerals, like potassium, a mineral that many Americans don’t get enough of each day, that our bodies need for just about everything it does, from nerve transmission and muscle contraction to proper organ function like the heart and kidneys (7).
Bitter Greens are also packed with vitamins and minerals that we need from our food each day. Low in calories, fats, and carbohydrates, bitter greens like arugula provide us with essential minerals like calcium and potassium for proper bone health, and muscle and nerve function (8). In addition to the nutrient, fiber, and antioxidant benefits we get from bitter greens, these plants also support liver function and stimulate bile for digestion and detoxification (9).
Egg & Potato Bake with Bitter Greens Salad Recipe:
Dressing Ingredients:
2 tbsp. balsamic vinegar
2 tbsp. apple cider vinegar
1 tbsp. fresh lemon or lime juice
3 tbsp. extra virgin olive oil
½ tsp. sea salt
1/8 tsp. black pepper
Egg & Potato Bake Ingredients:
6-8 large eggs
1 large potato, shredded
½ small red onion, thinly sliced
Sea salt and black pepper to taste
Bitter Greens Salad Ingredients:
1 small head radicchio, chopped
2 cups arugula and/or endive
½ small red onion, thinly sliced
3 ounces Manchego cheese, grated
Sea salt and black pepper to taste
Instructions:
Combine the dressing ingredients in a glass salad dressing jar, cover, and shake to mix. Set aside.
In a large bowl, whisk the eggs with the salt and pepper, and fold in the sliced onion and shredded potato.
Preheat the oven to 350 degrees F. Separate the egg mixture into individually lined or greased ramekins, and bake for about 25-30 minutes, or until the eggs are cooked and browning on top.
Place the salad ingredients in a large salad bowl, and toss to combine. When ready to serve, pour the dressing over the bitter greens salad, toss to combine, and serve with the individual egg bakes. (Serves 3-4)