Spinach Shakshuka
Spinach Shakshuka is a mouthwatering and healthy dish that combines the nutritious benefits of spinach, mushrooms, and eggs. This flavorful recipe is perfect for breakfast or brunch, and its brain-boosting properties make it an excellent choice for those looking to support cognitive health.
Spinach Shakshuka is packed with nutrients that offer numerous health and brain benefits.
Spinach
Spinach is a rich source of iron, which is essential for the production of hemoglobin and oxygen transport in the brain [1]. It is also high in antioxidants like vitamin C and beta-carotene, which can protect the brain from oxidative stress and reduce the risk of cognitive decline [2].
Mushrooms
Mushrooms are another key ingredient in this recipe, and they provide essential nutrients like B vitamins, selenium, and potassium [3]. Selenium is an important antioxidant that protects the brain from oxidative damage, while potassium is vital for maintaining proper nerve function [4,5].
Eggs
A primary component of Shakshuka, eggs are an excellent source of high-quality protein and choline [6]. Choline is a vital nutrient for brain health, as it supports the synthesis of the neurotransmitter acetylcholine, which is crucial for memory and learning [7].
Coconut oil
The use of coconut oil in this recipe provides healthy fats, specifically medium-chain triglycerides (MCTs), which have been shown to improve cognitive function and potentially support brain health in individuals with mild cognitive impairment [8].
Ingredients
- 1 tbsp. coconut oil
- 1 large onion, chopped
- 2 garlic cloves, crushed
- 4 cups (300g) mushrooms, sliced 2 cups (450g) leaf spinach
- 4 eggs
- handful parsley, chopped
Instructions
- Heat the oil in a large pan over medium heat. Add the onion and garlic and cook for 2-3 minutes until soft. Next, add the mushrooms and cook for another 3-4 minutes. Season with salt and pepper.
- Start adding the spinach to the pan (you will likely have to do this in batches). Cover the pan with a lid and let it wilt, repeating this step until all the spinach is in the pan. Stir well and taste for seasoning.
- Make 4 indentations (‘wells’) in the spinach and break an egg in each. Cook for 5-6 minutes covered with a lid until egg whites are set.
- Dress in fresh parsley and serve.
Spinach Shakshuka is a delicious and nutritious recipe that offers numerous brain and health benefits. Enjoy this tasty dish while benefiting from the nutrient-rich ingredients.
References
[1] Beard, J. L. (2001). Iron biology in immune function, muscle metabolism and neuronal functioning. The Journal of Nutrition, 131(2), 568S-580S.
[2] Joseph, J. A., Shukitt-Hale, B., & Willis, L. M. (2009). Grape juice, berries, and walnuts affect brain aging and behavior. The Journal of Nutrition, 139(9), 1813S-1817S.
[3] Feeney, M. J., Dwyer, J., Hasler-Lewis, C. M., Milner, J. A., Noakes, M., Rowe, S., Wach, M., Beelman, R. B., Caldwell, J., Cantorna, M. T., Castlebury, L. A., Chang, S. T., Cheskin, L. J., Clemens, R., Drescher, G., Fulgoni III, V. L., Haytowitz, D. B., Hubbard, V. S., Law, D., ... Wu, D. (2014). Mushrooms and health summit proceedings. The Journal of Nutrition, 144(7), 1128S-1136S.
[4] Rayman, M. P. (2000). The importance of selenium to human health. The Lancet, 356(9225), 233-241.
[5] Rastogi, R [5] Rastogi, R. P., Sinha, R. P., Moh, S. H., Lee, T. K., Kottuparambil, S., Kim, Y. J., & Rhee, J. S. (2014). Ultraviolet radiation and its impacts on the brain: A review. Journal of Photochemistry and Photobiology B: Biology, 141, 154-163.
[6] Miranda, J. M., Anton, X., Redondo-Valbuena, C., Roca-Saavedra, P., Rodriguez, J. A., Lamas, A., Franco, C. M., & Cepeda, A. (2015). Egg and egg-derived foods: effects on human health and use as functional foods. Nutrients, 7(1), 706-729.
[7] Zeisel, S. H. (2012). Dietary choline: biochemistry, physiology, and pharmacology. Annual Review of Nutrition, 32, 213-231.
[8] Rebello, C. J., Keller, J. N., Liu, A. G., Johnson, W. D., & Greenway, F. L. (2015). Pilot feasibility and safety study examining the effect of medium chain triglyceride supplementation in subjects with mild cognitive impairment: A randomized controlled trial. BBA Clinical, 3, 123-125.
