Sunny-side-up eggs with mushrooms, nuts, and cucumber is a healthy and delicious dish that combines essential proteins and vitamins needed by the body. Eggs provide high-quality protein, while mushrooms offer great nutritional benefits, such as fiber and vitamins. Nuts enhance the nutritional value of the dish as a good source of healthy fats. However, it's important to monitor nut consumption since they are high in calories. This dish makes for a nutritious breakfast that supports overall health.

Ingredients:

• 2 eggs
• 100g mushrooms
• 1 tbsp olive oil (for frying)
• Minced garlic (as desired)
• Salt and pepper (to taste)
• Salt, sesame seeds, and black cumin (for the eggs)
• 30g nuts
• 100g cucumber

Preparation Method:

Preparing the Eggs:

1. Heat the oil: In a pan over medium heat, add a tablespoon of olive oil and let it warm up slightly without smoking.
2. Crack the eggs: Once the oil is heated, crack each egg into the pan. Ensure the yolk remains intact if you prefer sunny-side-up eggs.
3. Season: Sprinkle salt to taste, then add sesame seeds and black cumin over the eggs to enhance flavor.
4. Cook: Cover the pan with a lid for about 3 minutes. This helps cook the eggs evenly without drying them out. Leave them longer if you prefer firmer yolks.
5. Check for doneness: The eggs should be set at the bottom while the yolks remain soft. If they are still runny, leave them for an extra minute.

Preparing the Mushrooms:

1. Heat the oil: In a separate pan over medium heat, add a tablespoon of olive oil and let it warm up.
2. Sauté the garlic: Once the oil is heated, add the minced garlic and sauté for 2 minutes until golden and aromatic. Be careful not to burn it.
3. Add the mushrooms: Stir the mushrooms evenly in the pan.
4. Season: Add salt and pepper to taste to enhance the flavor.
5. Cook: Stir the mushrooms continuously until they darken slightly and become tender, about 5-7 minutes. Avoid overcooking.

Serving the Dish:

1. Plate the eggs and mushrooms: Once cooked, serve the sunny-side-up eggs with the sautéed mushrooms on a plate.
2. Add nuts and cucumber: Garnish with your favorite nuts and serve with fresh cucumber slices as a side.
3. A nutritious meal: This dish is ideal for breakfast or Suhoor during Ramadan, providing essential nutrients and energy to start your day or support fasting. Enjoy!

Preparation Tips

Choosing Ingredients:

• When buying eggs, choose fresh ones with a long expiration date. To test freshness, place the egg in water: if it floats, it’s old; if it sinks, it’s fresh.
• Select mushrooms with an even color and dry texture. Avoid those that appear damp or slimy.

Storing Ingredients:

• Keep eggs in their original carton in the refrigerator to protect them from absorbing odors.
• Store mushrooms in a paper bag in the fridge to reduce moisture and maintain freshness.

Recipe Variations

Enhance the dish by adding:

• Vegetables: Such as bell peppers or spinach for added flavors and nutrition.
• Different nuts: Try almonds or walnuts for varied taste and texture.
• Herbs: Garnish with parsley or dill for a fresh twist.

Frequently Asked Questions

What are the healthy substitutes for the ingredients in the recipe?

You can replace eggs with protein-rich foods like tofu, which is an ideal option for vegetarians. Additionally, coconut oil can be used as an alternative to olive oil if you're looking for a different flavor.

How can the recipe be modified to suit different diets?

For those following a vegetarian diet, egg substitutes like flaxseed or chia paste can be used. For a keto diet, you can reduce the amount of nuts or use olive oil instead of butter to lower calorie intake.

What are some tips for keeping mushrooms fresh?

Mushrooms should be stored in a cool, dry place, away from direct sunlight. It is best not to wash mushrooms before storing them; instead, clean them with a dry brush to remove dirt, preserving their freshness.

Nutritional Values of Each Ingredient and Their Benefits

Two Eggs:

• Calories: 240 kcal
• Protein: 12g
• Fats: 16g
• Vitamins: Vitamin D, Vitamin B12
• Benefit: Eggs are an excellent source of protein and contain essential vitamins for bone and skin health.

100g Mushrooms:

• Calories: 70 kcal
• Fiber: 3g
• Vitamins: Vitamin D, Vitamin B
• Benefit: Mushrooms support immune health and contain powerful antioxidants.

30g Nuts:

• Calories: 100 kcal
• Fats: 9g
• Protein: 3g
• Vitamins: Vitamin E
• Benefit: Nuts are rich in healthy fats that support heart health.

100g Cucumber:

• Calories: 20 kcal
• Water Content: 95%
• Vitamins: Vitamin K
• Benefit: Cucumber is high in water content, promoting hydration and skin health.

Total Calories: 430 kcal

Health Benefits of the Dish

The "Sunny-Side Up Eggs with Mushrooms, Nuts, and Cucumber" is a nutritious and delicious choice that combines a variety of beneficial ingredients. Here are the health benefits of each component:

Eggs:

• High-quality protein that supports muscle growth and overall body health.
• Rich in vitamins like Vitamin D and Vitamin B12, which support bone health and the nervous system.

Mushrooms:

• An excellent source of fiber and vitamins (such as Vitamin D and Vitamin B), enhancing immune system health.
• Contain powerful antioxidants that help fight inflammation and improve overall health.

Nuts:

• Rich in healthy fats (such as Omega-3) that promote heart health and reduce bad cholesterol levels.
• Contain proteins and fiber, helping to increase satiety.

Cucumber:

• High water content helps with hydration and skin health.
• Rich in vitamins and minerals, such as Vitamin K, which supports bone health.

Conclusion

The "Sunny-Side Up Eggs with Mushrooms, Nuts, and Cucumber" is an excellent choice for breakfast or Suhoor during Ramadan, providing the body with the necessary proteins and vitamins to sustain energy levels throughout fasting hours. This dish helps keep you full for a longer time, reducing hunger during the day. Its combination of healthy ingredients makes it perfect for maintaining balanced nutrition throughout the holy month.