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Tender eggs cooked in a savory tomato sauce create a dish that’s great for any time of day! As a bonus, it’s also packed with antioxidants and brain-boosting choline.
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Today I’m singing the praises of choline, both figuratively and literally. Whenever I’m reading up on choline, I end up singing the word to the tune of Dolly Parton’s “Jolene” and it stays stuck in my head for days. But I’m willing to make that sacrifice in order to tell you all about this amazing nutrient. It’s important throughout your entire pregnancy, but for this post I’m focusing on its impact during the third trimester.
Once you get to the third trimester, you may think your baby is pretty much finished cooking, but there is still plenty going on. Many of your nutrient needs actually increase at this point because your baby is pulling from your reserves as they grow. Keeping up with your prenatal vitamin helps with this, but there are some nutrients like choline that aren't typically included in prenatals, so you need to get them from other sources.
So what is choline? Choline is a nutrient that helps your baby develop their brain functions including memory, reactivity, and information processing. The recommended daily intake of choline for pregnant women is 450mg, but studies have found that only 10% of pregnant women actually get this much. Adequate choline intake has been found to positively affect children’s brain development long after birth, so you don't want to skimp on it.
Cornell researchers studying the long-term impact of choline on infants found that babies with mothers who took twice the recommended amount of choline had significantly faster thought processing, better spatial reasoning skills, and longer attention spans at 4, 7, 10 and 13 months of age than the babies whose mothers took the minimum daily recommended amount. But, that same study also found that the longer infants were exposed to just the minimum amount, the faster their reaction times were. So even if you are only getting 450mg a day, you are still giving your baby a huge brain boost.
Not many prenatal vitamins contain choline so it’s important to make sure you’re getting enough in your diet. Eggs are one of the best dietary sources, with just one egg providing 147 mg (about a third) of your daily recommended intake.
Eggs were not my friend during the first trimester thanks to morning sickness, but once I got to about six months I was all about them. One of my favorite things to make when I was feeling brunch-y was shakshuka, a food that’s just as fun to say as it is to eat. Shakshuka is a popular dish in North Africa and the Middle East and it involves poaching eggs in a savory tomato sauce that’s full of spices and aromatic veggies.
What ingredients do I need to make this recipe?
Canola oil
Eggs
Yellow onion
Red bell pepper
Garlic
Cumin
Paprika
Chili powder
Cayenne pepper- optional
Diced tomatoes- canned or fresh
Kosher salt
Black pepper
Fresh cilantro - optional
Pasteurized feta cheese - optional
Helpful products for making this recipe:
Skillet with lid
What are the health benefits of shakshuka?
In addition to choline, you get a hefty dose of lycopene, a powerful antioxidant that’s in tomatoes. It’s also low in carbs, making it a great meal option for anyone with gestational diabetes.
What goes well with shakshuka?
Some of my favorite toppings include feta cheese (make sure it's pasteurized if you're pregnant), avocado, and fresh cilantro. You can also stir in some fresh spinach right before adding the eggs. I highly recommend serving it with a thick slice of crusty bread.
Can I use a cast iron skillet?
I don't recommend using cast iron because the acidity from the tomatoes can cause iron to leach out from the skillet and into the food, making it taste metallic.
How long should I cook the eggs?
This depends on how firm you like your egg yolks to be. For a runnier yolk, cook for about five minutes, and for a firmer center cook for closer to eight minutes.
How do I store leftovers?
You can store leftovers in the fridge and reheat them on the stove, but this dish is tastiest immediately after cooking.
Did You Make This Recipe?
Let me know!
Mention @preggokitchen or tag #preggokitchen
Did You Like It?
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Ingredients:
2 Tbsp canola oil
1 medium yellow onion, diced
1 red bell pepper, diced
3 cloves garlic, minced
1 tsp cumin
1 tsp paprika
½ tsp chili powder
⅛ tsp cayenne pepper (optional)
28 oz can of reduced-sodium diced tomatoes (or about 4 cups of fresh, diced tomatoes)
1 ½ tsp kosher salt
½ tsp black pepper
6 eggs
1 small bunch of fresh cilantro, chopped (optional)
4 oz pasteurized feta cheese (optional)
Directions:
Heat the canola oil in a large skillet over medium heat
Add the diced onion and bell pepper and sauté until they are soft and the onions are translucent (usually about 5 minutes)
Stir in the minced garlic, cumin, paprika, chili powder, and cayenne (if using) and cook for another 30 seconds
Add the tomatoes, salt, and pepper and stir to combine
Let the tomato mixture simmer for 10 minutes or until the sauce has thickened
Use a large spoon to make six small wells in the sauce and gently crack an egg into each one
Reduce the heat to medium-low, cover the eggs with a lid and let them cook for 5-8 minutes, depending on how runny you like your yolks.
Serve with desired toppings and/or fresh bread
Sources:
Caudill, M. A., Strupp, B. J., Muscalu, L., Nevins, J. E. H., & Canfield, R. L. (2018, January 5). Maternal choline supplementation during the third trimester of ... https://faseb.onlinelibrary.wiley.com/doi/epdf/10.1096/fj.201700692RR
Dasher, E. (2021, June 25). Choline in pregnancy. BabyCenter. https://www.babycenter.com/pregnancy/diet-and-fitness/choline-in-your-pregnancy-diet_10325647