Here is a quick, healthy and super simple dish that is loaded with vitamins, antioxidants, fiber and protein. This dish is great for breakfast, brunch, or a light meal. There are so many variations to this type of meal. Today, i kept it simple with only using a stove top pan style with a saute of organic mushrooms and baby spinach in a garlic-olive oil, topped with a dash of cayenne pepper for a kick of heat. A wonderful dish to enjoy by yourself or with family. A dish easy to whip up in matter of minutes and just simply delicious.

 

The term “Florentine” in the title of any recipe means spinach. This is because spinach was popularized in Europe by Catherine De Medici, a powerful Italian heiress from Florence. As queen of France and the mother of three subsequent monarchs, quite very influential and insisted that spinach be consumed at every meal.

 

Spinach is not now recommended to consume in high amounts due to the levels of oxalate, a poisonous substance, that can increase the risk of kidney stones in some people if eaten to frequently. However, spinach, has numerous health benefits such as the richness of antioxidants, vitamin C A, C, E, K B6 and B9. Also, a great source of minerals like magnesium, calcium, potassium and omega 3 fatty acids. The good for you lutein present is a great defense against eyesight deterioration.

 

 

 

 

SERVES: 2

 

INGREDIENTS:

2 tbsp olive oil

1 garlic cloves, minced

1 small onion, peeled and thinly sliced

2-2 1/2 cups organic baby spinach

1 cup fresh organic mushrooms, baby bella or shiitake

2 free range local eggs, large

dash, cayenne pepper

dash, sea salt

dash, black pepper

2 multi-grain English muffins, sliced in half

 

INSTRUCTIONS:

In a saucepan, over medium heat, sweat the onions, garlic and mushrooms until fragrant and soft. Reduce heat to low; add the baby spinach and cover. let cook for a few minutes until wilted. Remove from heat and set aside.

In a separate saucepan, over low to medium heat, add dash of olive oil to the pan. Bring up to temperature; add the eggs to the pan carefully; let cook for just a few minutes. Season with sea salt and black pepper. Don’t over cook. Just until white are set and yolk isn’t runny. Then flip for  just another minute.

Once the English muffins are toasted, plate the muffin first. Add the desired amount of the mushroom and spinach saute, and then the egg. Season with sea salt and pepper; sparingly. If you would like to kick it up a notch, sprinkle cayenne pepper, hot sauce or chili powder. You may add a hollandaise sauce as well. Be creative and make it your own.

 

NUTRITIONAL VALUE: Calories 265; Total Fat 19g; Cholesterol 166mg; Sodium 290mg; Potassium 365mg; Total Carbohydrates 18.4g; Dietary Fiber 5.8g; Sugars 3g; Protein 10.9g; vitamin A 61%; calcium 11%; vitamin C 25% and iron 18%.

 

 

 

 

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