If you’ve been following my recipes over the last six weeks you’ll have read before that I tend to recommend a low carbohydrate, higher protein and fat breakfast; in particular for clients with goals to lose weight or regulate blood sugar and insulin levels.
I understand this can be a challenge, and cooked breakfasts often seem to take longer than a bowl of cereal. However I guarantee this recipe should take no longer than 10 minutes tops, and you will benefit from more stable energy levels throughout the morning and less sweet cravings as the day progresses. I also like to recommend introducing some vegetables at breakfast, either in smoothie form or with eggs and avocado (it just makes that ‘5 to 7-a-day’ target less daunting!).
Eggs are such a great source of protein and micronutrients such as vitamin B12 and choline. Poached, scrambled, fried or baked are all great. This is a one-pan recipe, and you can easily add more eggs if feeding a family.
Hardy winter greens such as kale, chard, cabbage and cavolo nero are cheap and easy to find at this time of year as well as being packed full of vitamins, minerals and fibre.
Serve straight from the pan with some sliced avocado or a tablespoon of plain natural yogurt, chilli flakes and a squeeze of vibrant lemon juice for a morning metabolism boost!
Cooking time: 10 minutes
- 1 tbsp coconut oil*
- 100g brown mushrooms, sliced
- 2 big handfuls of spinach or chard, roughly chopped
- 1 big handful of curly kale (purple or green), roughly chopped
- 4 free range eggs
- Pinch of chilli flakes
- Sea salt & freshly ground black pepper
- To serve (optional): Juice of 1/2 a lemon, 1 avocado, peeled and halved or 2tbsp full-fat natural yogurt (unsweetened)
- In a large skillet melt the coconut oil over a medium heat and add the mushrooms. Cook for 3 minutes and add the spinach/chard and the kale as well as a tablespoon of water.
- As the greens begin to wilt, make 4 little ‘gaps’ in the greens for the eggs. Crack the eggs into the pan, cover with a lid and cook until the whites are set and the yolks still runny.
- Sprinkle with chilli flakes, sea salt and pepper and serve with sliced avocado or a dollop of natural yogurt and a squeeze of fresh lemon juice.
|per serving with avocado + lemon||360||28g||18.4g||11.3g||2.8g||9.2g|
|per serving with yogurt + lemon||280||19.3g||19.1g||8.3g||5.2g||4.2g|
PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA
*Available in LloydsPharmacy Stores