One of the important ways we can support our brains to be free of overwhelm and anxiety, even in challenging times is by eating the dense nutrition our brains and nervous system need to thrive.
Nutrition and healthy food is the first line of self-care for midlife women.
All of our neurotransmitters use the building blocks of amino acids in their formation, so a diet rich in protein supports our best mental health and helps to prevent anxiety and depression.
Eggs are a wonderful and cost effect way of bringing protein into your diet. Always buy the best quality you can afford. When cooked gently to reveal a soft yolk, they remain rich in the nutrient choline. Choline is then used to build the neurotransmitter acetylcholine which help with our thinking skills or cognitive function. Choline is also hugely supportive of liver health if you have symptoms of fatty liver disease from excess alcohol or sugar in the diet or are experiencing severe peri-menopausal symptoms.
The hellish purgatory that will cook these eggs is a highly flavoured and spicy tomato sauce. Chopped olives, garlic, anchovy, parsley and capers give this dish a fabulous flavour boost that also provides dense nutrition for your brain.
Capers are a high source of quercetin which helps to bring down inflammation across the body. This is important as new research is showing us that there is a link between depression and inflammation from alcohol or excess sugar in the brain.
Olive oil and olives alongside anchovy provide mono saturated fats and omega 3 fatty acids respectively. Both help to fight inflammation and research gives us plenty of evidence that omega 3 fatty acids help to reduce the symptoms of depression.
Parsley adds vitamin C, a well known anti-oxidant to this dish and the tomatoes contain lycopene another well researched anti-oxidant. The volatile oils found in the herb oregano have been shown to both modulate our mood and memory. Oregano oil actually slows the re-uptake of happy and motivational neurotransmitters such as serotonin and dopamine. Isn’t there a medication for that? With food and a healthy diet there are no side effects on the packet.
Served for breakfast, lunch or dinner this is an easy to prepare, family-friendly dish that delivers a powerful nutritional punch for brain health. Eggs in purgatory tastes delicious served on a good sourdough toast or with a side of winter slaw.
Ingredients
1-2 tbsp extra virgin olive oil
1-2 cloves fresh garlic
1 big handful fresh parsley
1/4 cup pitted black olives
1 tbsp capers
1-2 (or go with your heart) anchovies
1 tsp dried oregano
1/8th tsp dried chilli flakes
1 14oz can chopped tomatoes
1 - 4 eggs
1/4 cup parmesan or pecorino cheese
Toast
Instructions
On a clean chopping board place your garlic clove, parsley, black olives, capers and anchovies (I used half of a small can of anchovies)
This is where you get to vent your frustration by chopping all of the ingredients together small enough that it begins to form a paste on the board. Go crazy and think of everything that is stealing your equilibrium as you wield the knife!
Heat the olive oil in a pan and scrap the chopped ingredients into the heated oil to give them a sizzle.
Add the oregano and chilli flakes to taste.
Once the garlic is softened add the can of chopped tomatoes and simmer on a low heat for two minutes.
Form one to four dimples in your tomato sauce and break a fresh egg into each dimple.
Keep simmering the sauce and place a lid over the pan.
Cook until the eggs are just solid with some jamminess to the yolks.
This recipe needs no further salt due to the anchovy but pepper would add a further kick.