From clinic nutrition resident: Olivia Moeller
This delicious ethnic dish is a perfect way to warm your heart and your belly during a cold winter day. This dish originated from North Africa, where the name shakshuka literally means “mixed up” in Arabic. This one-pan meal is popular throughout the Middle East and it checks all of the boxes; it’s versatile, easy, includes several methylation “superfoods”, and packs a punch in terms of flavor and nutrient profile! This MDL “shakshuka” includes nutrient-dense vegetables such as shiitake mushrooms, leafy greens, leeks and carrots. Rather than using a tomato only base, it includes chicken or bone broth, which is soothing and healing on the gut.
It’s perfect for the colder months as it’s hearty and warming but not overly carb-heavy, so it should leave you feeling energized and satisfied. It can be whipped up for breakfast, brunch or lunch, and adapted to include ground beef (or other meat) and served for dinner. This dish is compatible with the MDL diet and can be adapted to most Paleo and elimination diets (check your food plan and adjust as needed!).
This dish provides plentiful amounts of Vitamin A from carrots and leafy greens, as well as key minerals such as zinc, potassium, iron, and magnesium. Eggs, in particular, provide choline, B vitamins and specific amino acids (methionine, cysteine, taurine) which are all necessary to metabolize homocysteine and produce methionine, an important methyl donor. Eggs are also a great source of selenium, a micronutrient that plays a critical role in the development of our immune response. Shiitake mushrooms, a methylation “superfood”, have been recognized for having beneficial bioactivities such as anti-oxidation and immunomodulation due to the presence of β glucans.
Feel free to get creative with this dish and swap in your favorite vegetables and toppings so that it remains versatile, easy, and delicious!