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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
Sourdough Eggs Benedict with Spinach Florentine: a classic recipe, but made it easier to prep and healthier! This dish is not only packed with protein and nutrients, but it is also the perfect example that eating healthy does not mean eating boring foods!
All the egg-lovers out there will love this recipe (here is another great egg benedict recipe)!
Why is this Sourdough Eggs Benedict recipe so good for you?
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First of all, my recipe is super versatile. It is so quick to make and easy to digest, that it makes for both a perfect breakfast, lunch, or even dinner.
Second, this recipe is rich in both micro and macro-nutrients. Indeed, it contains the protein from the eggs, the carbohydrates from the bread, and the healthy fats from the olive oil. It is also a great way to add more greens to your diet, in a tasty and enjoyable way.
Finally, this recipe is also great for your gut microbiome. As a matter of fact, sourdough bread acts as a prebiotic, which means that the fiber in the bread helps feed the “good” bacteria in your intestines. These bacteria are in turn important for maintaining a stable, healthy digestive system.
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Ingredient Selection Tips
Spinach
Make sure that the leaves are fresh-looking, bright green, with no stems. Besides, the leaves should be medium to small, as bigger leaves usually have a bitter taste. Finally, leaves with no yellow or brown spots are fresher.
Olive Oil
Opt for extra virgin, cold-pressed, unrefined olive oil. Make sure that the olive oil has been properly stored in dark glass bottles, and that it has not been exposed to direct sunlight. If all these requirements have been satisfied, the oil should be green or light green in color and have a characteristic olive scent and taste.
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Noteworthy Health Benefits
Spinach
Spinach is an excellent source of antioxidants and vitamins, including vitamin A, E, K1, B6, B9 or folic acid, and vitamin C. The latter is a powerful antioxidant that keeps the immune system in good condition and promotes skin health. In addition, spinach is a good source of iron. In turn, iron helps in creating the hemoglobin that brings oxygen to body cells and tissue.
Olive Oil
Olive oil is rich in monounsaturated fats, especially in omega 3 and omega 6. It has strong anti-inflammatory properties and may also help prevent strokes. In addition, olive oil has great anti-bacterial and anti-fungal properties.
Nutmeg
Nutmeg may boost the immune system, improve blood sugar control, and benefit heart health. It also has good antibacterial properties, can boost libido, and improve sex drive and performance.
Sour&Light Sourdough Florentine Benedict
Ingredients
- 1 loaf sourdough bread
- 8 eggs
- 5 oz spinach
- 3 cloves garlic
- 1 onion small, or shallot
- ¾ cup milk
- 1 tbsp flour
- ¼ tsp nutmeg
- Salt & Pepper to taste
- Olive oil spray
- 1,5 tbsp olive oil
HOLLANDAISE
- 2 egg yolks
- ½ lemon juice
- ¼ tsp salt
- 1 pinch cayenne
- ¼ cup avocado oil
ASSEMBLE WITH
- Tomato slices
- Parmesan grated fresh
Instructions
- Preheat your oven to 350 degrees.
PREP HOLLANDAISE
- Meanwhile, prep the hollandaise. This isn't the traditional method, but it is faster!
- Add all the ingredients into a blender and blend. Easy peasy! Set it aside.
PREP FLORENTINE
- Heat the pan over medium with some olive oil.
- Cook the garlic and onion until fragrant.
- Add the spinach and cook until wilted.
- Bring the heat down to low.
- Mix the flour and milk in a small bowl, to prep the roux. Stir the mixture into the pan.
- Add the seasonings, and keep it warm.
PREP SOURDOUGH
- Spray the baking tray with olive oil. Spray both sides of the sourdough slices with olive oil and lay on the pan.
- Add the baking sheet with sourdough to the oven and bake until the top side is your desired crispiness. Flip the slices of sourdough and repeat on the other side.
- Remove from the oven and set it aside.
PREP POACHED EGGS
- Add a tablespoon of water to each tin in an 8-tin muffin pan.
- Carefully crack an egg into each tin.
- Cook in center rack for 10 minutes.
TO ASSEMBLE
- Add some tomato pieces on top of the crispy sourdough slices.
- Top them with the spinach florentine.
- Remove an egg with a slotted spoon and add on top of the florentine.
- Top with a little more salt and pepper and, if desired, some fresh grated parmesan.
- Enjoy!
Notes
