Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad
Healthy Eggs Benedict: The Tip is Healthier Hollandaise
Eggs Benedict, a classic brunch staple, contains healthy, protein-rich eggs, which are a great source of selenium and vitamin D. But the benefits of this traditional dish end there, thanks to toppings like ham and hollandaise sauce. Our Nordic Eggs Benedict recipe is a healthier version of this popular meal, filled with only good-for-you ingredients. We replace the ham with smoked salmon, add spinach and tomato to increase the nutritional value, top it with a poached egg and “hollandaise” sauce, and serve it all over a fiber-filled whole grain English muffin. While authentic hollandaise is made by whisking lemon juice and butter with egg yolks, we’ve recreated this savory sauce to make it more nutritious by using Icelandic Provisions Skyr instead of the butter and yolks. Our skyr “hollandaise” sauce imparts a thick, bold, and luxuriously creamier taste that is delightfully flavorful and tangy; no blender or double boiler required. We love how the silky smooth, saltiness of the smoked salmon complements this creamy, rich skry sauce too. Our Nordic Eggs Benedict is a visually stunning tower with alternating layers of tastes, textures, and colors — a crispy layer of toasted English muffin, a sweet layer of tomato and tender baby spinach, a savory layer of smoked salmon, a soft layer of egg, a rich and tangy layer of lemon infused skyr sauce, and sprinkled with fresh dill — making this a far more nutritious, better-balanced meal than traditional Eggs Benedict. And when you puncture the poached egg, oozing yolk on top of this open-faced construction of various features and flavors, you’ve mastered the details of our special brunch dish!
Nutrient Booster: Eggs
Eggs are one of the few foods that should truly be considered “superfoods.” Eggs are teeming with high-quality protein, iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients, such as lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. Eggs also contain an impressive amount of choline, which may enhance brain development and memory. Eggs are one of the few foods considered to be a complete protein, because they contain all 9 essential amino acids. In addition to providing the body with energy, the protein found in eggs help fight infections, build healthy muscles, repair tissue and cells in the body, and grow strong hair and nails. Eggs also contain the important nutrient, choline, which most people don’t get enough of. Choline has an important role in helping to build cell membranes and signaling molecules in the brain. It is easy to enjoy the many health benefits of eggs. Scramble them in an omelet, eat them hard boiled, fry them, add them to baked goods, or poach them as part of our Nordic Eggs Benedict.
We love “hollandaise” sauce, especially when it is made with protein-rich Icelandic Provisions Skyr! Since our sauce is creamy and soft in texture, it is important to find pairings that balance out its citrusy taste and rich consistency. Bitter tasting foods, such as asparagus, spinach, and especially our Roasted Brussels Sprouts provide a perfect contrast. Seafood also contrasts well with the sour taste of the lemon in our sauce. Spoon it over our Wild Salmon with Mustard Glaze or our Black Sesame Seed Encrusted Salmon. For extra flavor and nutrition, drizzle it over avocado slices, on an omelet, or over our Potato and Cauliflower Latkes. Our versatile sauce is healthy enough to span breakfast through dinner meals and can enhance almost any vegetable, fish, poultry, or meat dish. Because everything taste better smothered in sauce!
A Note on Poaching Eggs
When cooked incorrectly, poached eggs often have stringy white parts which don’t appear (or taste!) appetizing. So, here’s a trick that will come in handy: gently crack your egg in a small sieve strainer, and tap it so the watery egg white falls through the mesh. Once it is strained, the egg will be ready for poaching. Another trick is to add 1 tablespoon of rice wine vinegar as it doesn’t leave a taste and it helps prevent the stringy egg whites. The best quality poached eggs are with fresh eggs as the egg white will be at its thickest and produce a good shape.
Nordic Eggs Benedict
- 1 (5.3 ounce) container Plain Icelandic Provisions Skyr
- juice of half a lemon
- 3/4 teaspoon dijon mustard
- 1/2 teaspoon turmeric
- 1/4 teaspoon paprika
- 1/4 teaspoon sea salt
- 4 large organic eggs
- 2 whole grain english muffins, sliced in half
- 1/2 cup baby spinach
- 4 slices tomato
- 2 ounces smoked salmon
- 1 tablespoon dill
- Fine Mesh Strainer
- Slotted Spoon
- 4 Small Ramekins
- In a small bowl, add Icelandic Provisions plain skyr, lemon juice, Dijon mustard, turmeric, paprika, and sea salt. Whisk together until emulsified. Set aside.
- Break 1 egg into a fine mesh strainer over a bowl. tip the strainer around to help separate the thin parts of the egg white from the thick part of the egg white. Tap the strainer against the side of the bowl to allow the thinner part of the egg white to fall through. The thick part of the egg white and the egg yolk will remain. Pour the egg into a ramekin and set aside. Toss the thinner egg white from the bowl. Repeat with each egg.
- In a medium-size saucepan, bring 4 inches of water to a boil. When the water reaches a boil, turn off the heat and slide each egg, one at a time into the water. Let them cook until egg whites are slightly firm about 2-3 minutes. Egg yolk will be runny.
- Use a slotted spoon to remove the eggs. Place them on a clean plate and set aside.
- Toast the English muffins.
- Place the spinach, a tomato slice, 1/4 of the smoked salmon and a poached egg on one half of the English muffin.
- Pour 1/4 of the skyr mixture over each egg, and sprinkle some dill on top before serving.
- Repeat the process for the other three halves English muffins, and serve immediately.
Serving size: 1 English muffin, Calories: 380 calories, Fat: 13 grams, Saturated fat: 4 grams, Carbohydrates: 30 grams, Sugar: 4.5 grams, Sodium: 635 milligrams, Fiber: 5 grams, Protein: 32 grams, Cholesterol: 377 milligrams
*Disclosure: Triad to Wellness was a nutrition consultant for Icelandic Provisions. We were not compensated for this post--all opinions are our own.