Shakshuka: a winter nutrition idea

Now, I know I’m an osteopath, but I’m also a foodie. I find the term “foodie” endearing rather than arrogant, (despite many others feeling otherwise), as it sounds a bit like “chewy”, “gooey” or “nudie” – all things I like my food to be. (Although, not all at once!)
Today’s blog is a light hearted post – I’ve been in my kitchen all week after being inspired at a local Turkish restaurant’s cooking demonstration.
For breakfast, serve with warm crusty bread or pita that can be dipped into the sauce, for dinner, serve with a green side salad for a light, easy meal.
We osteo’s know about nutrition. We wouldn’t usually write out menu plans or diet restrictions like an accredited dietician would (which is exactly why we refer to them if necessary), however we can advise you on basic nutrition principles – such as macro nutrients (protein/carbohydrate/fat), micro nutrients (vitamins and minerals) and ways at which you can improve your overall health though common sense advice.
Here’s a recipe that I LOVE. It’s incredibly warming (handy coming into winter!) PACKED with nutrients, relatively low in kilojoule count and really yummy!
It’s an Israeli dish called Shakshuka (a type of baked egg dish) and is great for breakfast, lunch or dinner. I’m obsessed.
- The eggs provide us with protein, vitamin D and vitamin B-12.
- The Tomato provides us with Vitamin A and Vitamin C.
- The spinach and capsicum provide us with Vitamin A and Vitamin C.
- The ricotta provides us with Calcium.
My inspiration was this recipe, which I’ve tweaked a little bit. I know this isn’t as traditional as it could be, however my dad was enamoured with the inclusion of ricotta and ham hock when I made it for Christmas breakfast.
I imagine it would be yummy with the exclusion of eggs and ricotta, and the inclusion of mushrooms and vegan cheese if you’re vegan.
Enjoy this nutritious winner of a dish!
(serves 4 for breakfast or 3 greedy people for dinner)
Ingredients
Method
- 1 tbsp olive oil
- ½ medium brown or white onion, peeled and diced
- 1 clove garlic, minced
- 1 medium red capsicum, chopped
- 4 cups ripe diced tomatoes, or 2 cans diced tomatoes
- 2 tbsp tomato paste (low sodium is preferable)
- 1 tsp chilli powder
- 1 tsp cumin
- 1 tsp paprika
- Pinch of cayenne pepper (or more to taste– spicy!)
- Salt and pepper to taste
- Good handful of spinach leaves
- 5-6 eggs
- ½ tbsp fresh chopped parsley (optional, for garnish)
- 150g ham off the bone – sliced into hunks
- 150g ricotta
Prep Time: 10 Minutes
Total Time: 30 Minutes
Servings: 5-6
Garnish with the chopped parsley, if desired. For breakfast, serve with warm crusty bread or pita that can be dipped into the sauce, for dinner, serve with a green side salad for a light, easy meal.
Until next time,
Stay warm!!
Claire
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