Vegetable Sautée with Sunny Egg
This simple dinner came together as a result of leftovers + fresh vegetables on hand. I had quinoa + black beans seasoned with Scotch Bonnet left over from a collaborative taco night, and added sauteed corn, white onion and papalo. Papalo, or Bolivian Coriander, is a totally new ingredient to me, introduced by a dear friend. Its flavor is similar to cilantro, with more citrus and brightness. It was the perfect match for the slightly charred, super fresh corn and caramelized onions. The dish was spicy, smoky and sweet – all my favorite flavors!
In addition to tasting great, this dish was packed with health benefits. Quinoa is a complete protein in itself, and black beans upped the protein and fiber content. As a sweet vegetable, onion has microbial properties and regulates blood sugar, so you won’t experience that “crash” after eating. To top it off, eggs are much healthier than many think, especially the sunny centers: People often avoid egg yolks for fear of increasing their cholesterol, when the truth is that they contain all the nutrients.
Egg yolks are packed with vitamins, minerals and protein. Choline in egg yolks regulates heart health, while vitamin B-12 reduces stress and increases focus. Minerals found in the yolk include magnesium, which reduces chocolate cravings and eases stomach troubles, as well as calcium, iron and potassium. Phew!
Yes, consuming too many egg yolks will increase cholesterol and overall body weight, but most things in excess will affect you adversely – moderation is key. With so many nutrients on the table, you shouldn’t turn your nose up at egg yolks!![]()
Sweet! Love all this info in a nutshell. I always felt there was no way that we should eat egg whites for protein and not the yolk for B vitamins and all the other benefits you've listed.Thank you, M.