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Day 7 Breakfast: Boiled Eggs with Olive Oil & Sea Salt + Walnuts

Prep Time:

2 minutes

Cook Time:

10 minutes

Serves:

1

Level:

Beginner

About the Recipe

A nourishing and uncomplicated breakfast featuring perfectly boiled eggs, lightly seasoned with quality olive oil and flaky sea salt, served alongside a satisfying handful of walnuts.

Ingredients

  • 3 large eggs (chicken eggs for classic taste, duck eggs for richer flavor)

  • 1 tablespoon extra-virgin olive oil

  • Pinch of flaky sea salt (Maldon or similar)

  • Small handful (about 1 oz) walnuts (raw or lightly toasted, no added oils)

Preparation

Perfect Boiled Eggs:

  1. Cook Eggs: Place eggs gently into a saucepan, cover completely with cold water, and bring to a rolling boil over medium-high heat. As soon as water boils, turn off heat, cover, and let eggs sit for 8-10 minutes (8 for slightly soft centers, 10 for firm).

    Quick-Cooking Tip: Boil a dozen eggs at the start of the week and keep refrigerated for grab-and-go convenience.


  2. Cool & Peel: Immediately transfer eggs to a bowl of ice water, letting cool for 3-4 minutes for easier peeling.

  3. Season Eggs: Peel eggs and drizzle lightly with extra-virgin olive oil, then sprinkle with flaky sea salt.

Serve with Walnuts:

  • Arrange seasoned boiled eggs on a plate and serve alongside walnuts.


Tips to Make it Even Easier:

  • Pre-Peeled Eggs: Peel eggs in advance and store refrigerated in a covered container with a damp paper towel to keep moist and ready to eat.

  • Portion Nuts: Portion walnuts into small bags or containers at the beginning of the week for instant grab-and-go convenience.


Quick & Simple Flavor Boost Options (Optional):

  • Chili Lime Oil: Stir olive oil with lime zest and a pinch of chili flakes, then drizzle over boiled eggs for a fresh, zesty kick.

  • Walnut-Spice Dust: Lightly toast walnuts, then blend finely with smoked paprika and garlic powder; sprinkle over eggs for nutty crunch and savory flavor.

  • Garlic-Herb Oil: Infuse olive oil briefly with minced garlic and fresh rosemary or thyme; drizzle onto eggs for aromatic depth.

  • Parmesan Pepper Sprinkle: Lightly dust boiled eggs with freshly grated Parmesan cheese and cracked black pepper.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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