Qualified Nutritional Consultant

4 ways with eggs

Eggs are so versatile and can be enjoyed in many different ways. They’re a true powerhouse of nutrition that can be prepared in minutes. So here is my 4 ways with eggs.

Good for…

Nutrient-dense full of vitamins, healthy fatty acids and high in protein which will keep you feeling fuller for longer. Eggs are great for weight loss as they help to balance blood sugars. Serve with vegetables to ensure maximum vitamin and mineral intake. You have 4 different ways to have your eggs.

Mushroom omelette with roasted tomatoes – serves 1

What you need:
2 cloves garlic, crushed
2 tbsp olive oil
Handful of cherry tomatoes
1 tsp lemon juice
Two handfuls baby leaf spinach
1 tbsp pine nuts
2 eggs
80g mushrooms
Salt and paper, to taste
2 tbsp butter

What you do:
Preheat the oven to 190°C/Gas 5. Place the tomatoes on a baking tray with the olive oil and garlic, roast for 10 minutes. Sauté the mushrooms in butter for 4-5 minutes. Whisk the eggs, with salt and pepper, add them to a pan with melted butter cook until the eggs are firm, (3-4 minutes) add the mushrooms and fold over. Serve with the spinach leaves, lemon juice and roasted tomatoes. Sprinkle with pine nuts just before serving.

Scrambled eggs with roasted tomatoes – serves 1

What you need:
2 cloves garlic, crushed
2 tbsp olive oil
Handful of cherry tomatoes
1 tsp lemon juice
1 handful baby leaf spinach
1 tbsp pine nuts
2 eggs, scrambled
Salt and paper to taste

What you do:
Preheat the oven to 190°C/Gas 5. Place the tomatoes on a baking tray with the olive oil and garlic, roast for 10 minutes. Add the spinach leaves and lemon juice mix gently with the tomatoes, then roast for a further 3 minutes. Sprinkle with pine nuts and serve with scrambled eggs.

Smoked salmon eggs benedict - serves 1

What you need:
2 eggs
1 tbsp white vinegar
1 handful spinach
2 slices smoked salmon (look for one with no sugar)
½ tsp capers (optional)

What you do:
To poach the eggs, bring a deep saucepan with 3 inches of water to a boil. Crack each egg into its own little bowl. Add the vinegar to the water and lower the heat so the water is simmering gently. Carefully slide each egg into the water. Cover the pan and remove from the heat. Poach the eggs for 7 to 8, or until the whites are cooked. Remove the eggs with a slotted spoon onto a plate lined with a paper towel.

To serve: place 1 handful spinach, 2 slices smoked salmon, 2 poached eggs and ½ tsp capers (optional) and drizzle with lemon dressing (see below).

Roasted vegetable frittata – serves 4

What you need:
Mixed roasted vegetables:
Peppers, sweet potatoes, onion, garlic, courgettes, cherry, tomatoes (can be roasted from the night before and kept in the fridge)
8 eggs
1 tsp coconut milk
Sea salt and pepper (to taste)

What you do:
Place the roasted vegetables in a shallow casserole dish. Beat the eggs with the coconut milk and seasoning then cover the vegetables. Bake in the oven for 15-20 minutes. Serve with ½ avocado. You could eat ½ now and warm the remainder up for lunch with salad and ½ avocado. Serve salad with balsamic dressing.

Top Tip

Never cook in the microwave it destroys most of the nutrients.