I love eggs, I’ll eat them for any meal but breakfast has got to be my favourite. Can there be a better way to start the day?
30 years ago we were told that eggs were bad but did you know that, due to changes in farming and feed, eggs are more nutritious today than their 80s counterparts. For example, eggs contain 75% more vitamin D, double the amount of selenium and 20% less fat. The main concern in the 80s was the cholesterol content of eggs, this level hasn’t changed however studies have shown that cholesterol in the diet doesn’t necessarily raise the cholesterol in blood and actually eggs help to raise HDL which is known as ‘good cholesterol’. Those with high levels of HDL have a lower risk of heart disease and stroke.
Eggs are the perfect mix of high quality protein and fat which means they will keep you fuller for longer. They are a powerhouse of disease fighting nutrients such as –
Lutein and zeaxanthin, these carotenoids help to decrease the risk of macular degeneration, the leading cause of blindness in adults.
Choline is key in brain development and can enhance memory, it is especially important in pregnancy as it has long lasting effects on a baby’s ability to learn and remember. Choline deficiency can cause muscle damage and abnormal deposit of fat in the liver, also known as fatty liver disease.
Eggs also contain vitamins A, B, D, C, iron, calcium and magnesium.
This recipe is a current breakfast favourite as it combines the awesome egg with roasted cauliflower – a match made in heaven. It does take 30 minutes to cook so works well as a weekend brunch rather than quick breakfast.
Cauliflower Toast & Egg – Serves 2
1 tbsp olive oil
1 tsp cumin
Chilli flakes – optional
- Preheat oven to 180 degrees/gas mark 5. Cut the cauliflower in half, take each side and cut one inch from the centre to give two pieces of cauliflower ‘toast’. Place on a baking tray, drizzle with the olive oil and cumin. Pop in the oven for 30 minutes, turning halfway.
- After 20 minutes it’s time to poach the eggs. Bring a pan of water to a brisk simmer, turn the heat down, swirl the water with a spoon and crack the egg into the middle. Time for 3 minutes and repeat for the second egg. If you are a poaching novice you can get some tips from Helen here.
- While the eggs are cooking, slice the avocado.
- When everything is ready, place the cauliflower toast onto a plate, top with half of the sliced avocado and finish with poached egg. Season to your liking, sprinkle with chilli flakes & enjoy!
This recipe is suitable for use on Detox Week on the ShoreBeing Weight Loss Program.