In the Eating by Heart series, chef Colombe Jacobsen will be your guide to making healthy food choices. She will demonstrate how to make heart healthy recipes that don't involve extra sodium, sugar and fat.
In episode 1 of Eating by Heart, Colombe Jacobsen demonstrates how to make one of her favorite dishes: Moroccan eggs. Eggs are a terrific source of healthy protein. Healthy protein is essential in a heart healthy diet. Consuming good amounts of healthy protein like eggs in your diet is key to managing your sugar intake and sugar cravings.
In America we often think of eggs as a breakfast food but this meal is also great for lunch or dinner, which is how it is typically enjoyed in Mediterranean countries. For a Moroccan twist, the recipe calls for cumin spices along with tomatoes, scallions and cilantro.
Your first step will be to chop the scallions and take them over to the cook-top. Next you will add a bit of olive oil to the bottom of your pan. Olive oil is a heart healthy oil that is filled with monounsaturated fat and can help to protect you against heart disease. Using heart healthy olive oil is very common in Mediterranean cooking. Add the scallions and garlic to the heated pan. In this recipe Colombe prefers to use a cast iron skillet, because it is easy to clean, is the perfect size for four eggs and can also be used as the serving dish.
You can now add your spices for that wonderful Moroccan flavor. Fresh ground cumin makes the dish smell and taste amazing, and cayenne pepper adds a bit of spice. Add a dash of sea salt for flavor, but don't overdo it! Using sea salt sparingly will make sure you get the naturally-occurring healthy minerals that come in salt.
Next you can add canned tomatoes to the pan. The tomatoes will serve as the base of the dish to poach the eggs in. Turn up the heat until it's bubbling, then it's time for the eggs. Cook for about five minutes then top with fresh cilantro, which is used a lot in Mediterranean cooking. With this finishing touch you will have a beautiful heart healthy egg dish to enjoy any time of day!