Discover a delicious and optimized version of shakshuka, the Mediterranean dish that perfectly combines culinary pleasure and hormonal support. This recipe relies on a base of antioxidant-rich vegetables and high-quality protein.
The combination of red bell peppers and tomatoes (rich in lycopene) offers valuable cell protection, while eggs and sheep's milk feta provide the amino acids necessary for maintaining muscle mass. Seasoned with anti-inflammatory spices and cooked inolive oil, this shakshuka is a veritable cocktail of benefits to support you through the transitional period of menopause.
This is the ideal dish for a pleasant lunch or dinner. Its richness in antioxidants and healthy fats makes it a valuable ally for stabilizing your energy throughout the day without weighing down your digestion.
Ingredients
Preparation
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Thinly slice the onion and cut the bell peppers into strips or small dice. In a large frying pan (or sauté pan) with a generous drizzle of olive oil, cook them over medium heat for about 10 minutes. They should become tender and lightly browned.
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Add the garlic, tomato paste, and spices (cumin, paprika). Mix for one minute, then add the chopped tomatoes. Season with salt and pepper.
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Simmer over low heat for 30 to 40 minutes until the sauce thickens.
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Using a spoon, make small wells in the mixture. Crack an egg into each well.
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Tip: Cover the pan for 3 to 5 minutes. The white should be set, but the yolk should remain runny.
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Remove from heat. Crumble the feta over the top (it will melt slightly with the residual heat) and sprinkle with chopped fresh herbs.
Note
Shakshuka often calls for bread to soak up the sauce. To keep the glycemic index low, avoid white baguettes. Opt instead for: A slice of rye bread, whole wheat bread , or sourdough bread.
The lycopene in tomatoes is better absorbed by the body when cooked with a source of healthy fat likeolive oil. So don't skip this drizzle of golden oil to maximize the heart and skin benefits of your dish!
