Oregano • Cracked Pepper
Serves 1 or 2
My grandmother always made sure we had our eggs sunny-side up, or (Greek for “eye”). Without knowing the science behind it, she always felt that the golden yolk contained a plethora of nutrients—especially B vitamins—that shouldn’t be overcooked. As it turns out, she was right, so I recommend that you eat your eggs mostly . That said, fully cooked eggs are still loaded with nutritional benefits (tons of protein, healthy cholesterol, and choline, which is awesome for brain health).
This recipe involves two of my favorite egg secrets: Use a cast-iron pan, which not only distributes heat well but also infuses your food with trace (and healthy) amounts of iron, but also uses steam to cook eggs, so they turn out perfectly every time. Make sure your pan has a tight-fitting lid.
wild bonus: Egg yolks are a superior source of vitamin D, which helps keep the immune system in your microbiome functioning optimally.
1 teaspoon unsalted butter
2 eggs, preferably at room temperature
1 tablespoon water
Pinch of Celtic sea salt
Dash of dried oregano
Drizzle of extra-virgin olive oil
Pinch of coarse black pepper (optional)
In a small skillet, heat the butter over medium-high heat. Give the butter a swirl to assure that it coats the bottom of the pan well. Crack the eggs into the pan and add 1 tablespoon water. Cover with the lid, immediately reduce the heat to medium-low, and cook until the whites are set but the yolks remain runny, about 1 minute (or longer if you like a firmer egg). Use a spatula to transfer the eggs to a plate and season with the salt, oregano, olive oil, and pepper (if using).