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Healthy Living Recipes

Deb Morgan: Though I’m traditionally not a big breakfast eater, that often changes on a snowy cold Sunday morning in mid-February. After a long meditation and a bit of yoga, and once the fire is stoked, it’s the ideal time to make a yummy, warming brunch. This month’s recipe (from the Kripalu Breakfast: Savory and Sweet recipe book) is so simple and versatile, there’s no need to plan ahead. Just use the basic recipe techniques, and substitute whatever veggies you have in the house. Top with anything from cheese to pesto to hot sauce to my favorite everything topper: extra-virgin olive oil. Enjoy!

Poached Eggs Ranchero

Serves 2

1 tablespoon extra-virgin olive oil
2 teaspoons paprika
1 teaspoon cumin
½ teaspoon turmeric
½ teaspoon coriander
1 small onion, medium diced
1 tablespoon minced garlic
½ cup medium diced red bell pepper
1 tablespoon diced jalapeno pepper
1 teaspoon diced, jarred chipotle pepper (plain)
2 cups diced tomatoes
1 cup diced eggplant or zucchini
¼ teaspoon sea salt
½ cup vegetable stock or water
4 organic eggs
Cilantro to garnish (optional)

Heat a medium sauté pan to a medium temperature and add oil. When oil begins to shimmer, add the dried spices and stir to release their fragrance, about 1 minute. Add onion and garlic and sauté 2 to 3 minutes to soften the onions. Add all peppers and continue to sauté for 2 to 3 minutes. Add tomatoes and eggplant or zucchini and half the salt then sauté until vegetables are tender, about 2 to 3 minutes. Gently create four wells in the vegetable mixture and crack one egg into each well and sprinkle the eggs with the remaining salt. Add the stock or water and bring to a boil. Cover and reduce heat to medium. Cook until eggs reach your desired doneness, about 2 minutes for soft yolks and about 4 minutes for firmer yolks. Garnish with cilantro and serve as is or over home fries or hash.

Read Annie Kay’s Nutritional Commentary: A Good Egg.

This recipe is not only a delicious way to start your day, it’s healthful, too. The vegetables are a great source of fiber, antioxidant vitamins, and phytochemicals that fuel preventive health. The combination of spices in this recipe has particularly high ORAC (oxygen radical absorbance capacity), which supports immune health and the body’s natural detoxification system. Eggs have gotten a bad rap around cholesterol, but studies show they do not increase blood cholesterol, even in people sensitive to cholesterol in foods. In fact, eggs may actually result in improved blood lipids. Ideally, you can use pastured eggs, where the chicken had the greatest access to green plants and bugs. This will result in an egg yolk that is richer in vitamins D, E, choline, and omega-3 fats. These nutrients team up to enhance brain health and cool inflammation. If you have a friend or neighbor participating in the backyard chicken-coop trend, it’s likely their eggs are not only some of the most nutritious you can find, but also raised with love and attention.

Find more delicious and nutritious recipes in Kripalu Recipes.