baked egg with ratatouille

For part 2 of my healthy appetite week, let's go over some nutritional basics.

1) All fats aren't created equal. Healthy fats such as omega-6's and 3's are heart healthy and good for you. DHA and EPA, omega-3 fatty acids, have been clinically shown to improve cholesterol, act as an anti-inflammatory agent and reduce triglyceride levels in blood.

"Bad" fats like butter and lard should be kept to a minimum if possible. However, the incredible flavor that butter imparts shouldn't be completely ignored. 1 to 2 tablespoons of butter used in a recipe for 4 - 6 people is perfectly okay as long as it's kept under control throughout the week.

2) Total calories determine weight loss and gain. If you eat nothing but 1000 calories of butter everyday. You will lose weight. As long as you're consuming less calories than your body requires to function, weight will be lost.

3) Different carbohydrates have different Glycemic Index (GI) values. This refers to the effect a carbohydrate source has on insulin levels in the body. High GI food items include white bread, potatoes and sugary foods. Low GI food items include sweet potatoes, brown rice, whole grain breads, almost all fruits and vegetables.

This Baked Egg with Ratatouille serves as a great weekend brunch, or everyday dinner. Eggs have the greatest bioavailabilty of protein and the yolk provides amazing nutritional benefits. Don't be scared of the yolk. Its flavor is amazing and the yolk is where all the vitamins and minerals are located. Although high in cholesterol, studies have shown that an egg or 2 a day actually helps improve HDL, good cholesterol, levels. Pair the baked egg with a delicious ratatouille and you have a low GI carbohydrate source served alongside a great source of protein.

Baked Egg w/ Ratatouille
From Gordon Ramsay's Healthy Appetite, Serves 4

Ingredients:
- 1 large zucchini, diced
- 1 large red onion, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 small eggplant, diced
- 2 cloves of garlic, finely diced or crushed
- 0.5 teaspoon of chili powder
- 1 teaspoon of cumin
- 1 teaspoon of sweet paprika
- 1 can (250g) of chopped tomatoes
- 4 large eggs

1) Preheat the oven to 400 degrees F.
2) Dice the vegetables into similar sizes and place them in separate bowls. I had 4 different bowls: onions, peppers and garlic, eggplant and zucchini.
3) In a hot sauté pan or a wok, add a couple tablespoons of olive oil and add the onions. Sauté for about 2 minutes and season lightly with salt and pepper.
4) Add the diced peppers, garlic and eggplant and sauté for another minute.
5) Add the zucchini and sauté for 2 more minutes. 6) Add the spice mix and the can of tomatoes. Bring to a boil and simmer for about 10 minutes until the vegetables are tender. Check and adjust seasonings as needed. 7) Place the ratatouille in a baking dish and make an indentation in the middle with the back of a spoon. Crack open an egg in the middle and season lightly with salt and pepper if desired.
8) Place the baking dish on a sheet pan and bake for 10 - 12 minutes until the whites have set but the yolks are still runny in the middle.
9) Serve immediately