Soft Boiled Egg and Mustard Sauce over Crispbread with Honeyed Blackberries

 

Serves 1⬧10 minutes prep⬧10 minutes cook

Ingredients

2 Crisp bread crackers (such as Wasa), preferably whole grain

1 Tablespoon butter

1 Large egg

1/4 cup plain Skyr, preferably homemade skyr 

1 Tablespoon wholegrain mustard

Nordic Sea Salt and fresh cracked black pepper to taste (optional)

1/4 cup fresh blackberries

2 Tablespoons hazelnut pieces

1 Tablespoon honey, preferably local

Directions

1. In a small cook pot, fill with water and put in the egg. Set over medium heat and cook until soft boiled. Typically, from tap temperature water, this takes about 6 minutes after the water begins to boil.

2. In a small skillet, melt the butter and pan fry the crisp bread on both sides. Transfer to a dish. Meanwhile, mix the skyr and mustard to make the Mustard Sauce. Set aside.

3. Once the egg is cooked, immediately run the pot under cold water to stop the cook. Very carefully peel the egg and slice lengthwise over the crispbread and set atop. The yolk should be gelled but not runny. Top the egg slices with salt and pepper, and the mustard sauce.

4. Plate the blackberries and top with hazelnuts and drizzle with honey.

Nutritional Information

This seemingly simple breakfast packs a powerful nutritional punch. Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and other essential minerals and trace elements, including phosphorus. They are considered the most cost-effective source of both zinc and calcium. Additionally, eggs are rich in both oleic and linoleic acid.

In the mustard sauce, the skyr not only is rich in phosphorus, riboflavin, potassium, calcium, and vitamin B12, but it is protein rich. Since dairy products like plain unsweetened skyr contain live cultures that make them probiotic, they possess anti-inflammatory properties. In addition, they may protect humans against dangerous gut bacteria byproducts. Hence, skyr is also a boost as an anti-inflammatory. The mustard, too, adds extra health benefits.  Mustard's nutritional profile boasts a plentiful supply of essential minerals including calcium, iron, manganese, phosphorus and zinc. In addition to being a very good source of omega-3 fatty acids it also supplies tyryptophan, phosphorus, iron and protein. Mustard seeds are also a very good source of selenium.

While some fad diets would balk at the inclusion of the whole-grain crisp breads, rye Wasa crackers introduce important amino acids and fiber without contributing to cholesterol. These particular crackers do not include added sugars, and therefore contribute to insulin resistance and anti-inflammatory properties. Finally, rye itself contains small amounts of iron, and consuming two crackers contributes to 4% of the daily needs for the important mineral. 

The sugar is not missed once the blackberries and honey drizzle are introduced. Blackberries are an excellent source of Vitamin C, E, K, as well as Calcium and Manganese. Rich in flavonoids and anti-oxidants, blackberries also serve an important role in protecting the kidneys against damage. As far as sweeteners go, honey is king as it provides an additional antibiotic aspect that is good for the throat and stomach, but raw honey takes the benefits a step further by helping reduce natural hystemic effects caused by pollen in the area. Some of the vitamins found in honey include ascorbic acid, pantothenic acid, niacin and riboflavin; along with minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.

Finally, hazelnuts are an excellent source  of vitamin E, copper and manganese and are a good source of vitamin B6, magnesium and thiamine. Hazelnuts are considered nutrient dense, offering plant-based protein as well as a good source of Omega-3 fatty acids.

This meal seems simple enough; it's just an egg and two crackers with a few berries, and yet this is more nutritional than a breakfast bar or bowl of cereal by a considerable margin. To recap, this meal provides the following micronutrients in significant quantities:

• Vitamin A and Carotenoids (such as beta-carotene) - Important for normal vision, the immune system, reproduction, and growth and development. Vitamin A also helps the heart, lungs, and other organs work properly.
• Vitamin B1 (Thiamine) - Helps to turn food into energy and to keep the nervous system healthy.
• Vitamin B2 (Riboflavin) -  A key component of coenzymes involved with the growth of cells, energy production, and the breakdown of fats, steroids, and medications.
• Vitamin B3 (Niacin) - helps keep the nervous system, digestive system and skin healthy.
• Vitamin B5 (Pantothenic Acid) - In addition to playing a role in the breakdown of fats and carbohydrates for energy, it is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands, small glands that sit atop the kidneys.
• Vitamin B6 (Pyridoxine) - Important for normal brain development and for keeping the nervous system and immune system healthy.
• Vitamin B7 (Biotin) -  Necessary to metabolize carbohydrates, fats, and amino acids, the building blocks of protein, particularly in the hair or nails.
• Vitamin B9 (Folate) -  Important in red blood cell formation and for healthy cell growth and function
• Vitamin B12 (Cobalamin) - Plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. 
• Vitamin C (Ascorbic Acid) - In addition to playing a key role in the body's healing processes, it is necessary to form blood vessels, cartilage, muscle and collagen in bones
• Vitamin D - In addition to supporting many cellular functions within the body, it essential for the proper absorption of calcium. The body does produce Vitamin D naturally with enough sun exposure, however most westerners do not get outside frequently enough to capitalize on this natural function.
• Vitamin E - Important to vision, reproduction, and the health of the blood, brain and skin, as well as serving as an antioxidant.
• Vitamin K - Helps to make various proteins that are needed for blood clotting and the building of bones.
• Potassium - Helps the nerves, muscles heart to function well, and also helps move nutrients and waste around the body's cells.
• Magnesium - Essential for healthy muscles, nerves, bones and blood sugar levels.
• Manganese - Helps the body form connective tissue, bones, blood clotting factors, and sex hormones. It also plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulation. Manganese is also necessary for normal brain and nerve function.
• Phosphorus - Needed for the growth, maintenance, and repair of all tissues and cells, and for the production of the genetic building blocks, DNA and RNA
• Selenium - Play critical roles in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.
• Zinc -  Helps the immune system fight off invading bacteria and viruses. The body also uses zinc to make DNA (the genetic material in cells) and proteins.
• Calcium - Necessary to support a healthy skeletal structure, but additionally important for heart, muscular, and nerve health.
• Iron -  Necessary for growth and development. The body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. The body also needs iron to make some hormones.
• Iodine - The body needs iodine to make thyroid hormones. These hormones control the body's metabolism and many other important functions. 
• Copper -  Used in making energy, connective tissues, and blood vessels.
• Omega-3 - Curbs inflammation and supports healthy heart functions.
• Oleic acid - Helps to lower cholesterol and blood pressure.
• Linoleic acid - Serves as an important constituent of neuronal membrane phospholipids and also as a substrate for prostaglandin formation, seemingly important for preservation of nerve blood flow.
• Choline - The brain and nervous system need it to regulate memory, mood, muscle control, and other functions. Choline is also necessary to form the membranes that surround the body's cells. 
• Flavonoids - Flavonoids possess a number of medicinal benefits, including anticancer, antioxidant, anti-inflammatory, and antiviral properties. They also have neuroprotective and cardio-protective effects. These biological activities depend upon the type of flavonoid, its (possible) mode of action, and its bioavailability.