Recipes

Beautiful Breakfast Salad

Jeannette Jackson

Vitamin-rich egg and avocado salad

How do you like your eggs in the morning? how about sitting atop a tasty vitamin-enriched salad which will energise you for the day ahead?

Eggs are an English breakfast staple, and with good reason. Both the white and the yolk are bursting with vitamins and minerals, including vitamins A, B2, B5, and B12, folate, selenium and phosphorous. They are packed with protein -  a single large egg contains 6 grams, and are the best dietary source of Choline, an important nutrient used for building and repairing cells, which many diets are lacking in.

Avocado is another highly nutritious food which is ideal for breakfast. A 100 gram serving provides 26% of the recommended daily allowance of Vitamin K, and 20% of the RDA of folate, in addition to 18 other vitamins and minerals, including potassium, copper and zinc. They are full of 'healthy fats' (monounsaturated fatty acid) and provide lots of fibre.

Rocket, or Arugula, to give it its proper name, is from the same family as spinach and kale, and is an excellent source of vitamins C and K which protect the body from disease, and improve bone health respectively. Fresh leaves also pack in plenty of folates (100 grams contain 24% of folic acid)

Cherry tomatoes also contain lots of vitamin C, as well as being the best source of cell-protecting lycopene, amongst a multitude of health benefits.

Vitamin C is essential for the body to produce collagen, which not only gives your skin its youthful elasticity, but is found in bones, muscles and tendons, it is the protein which holds your body together.

Lemon juice is also rich in vitamin C, and boosts your immune system whilst helping you to absorb iron, which can be found in the eggs, the rocket, and the chives.

Finally pesto, despite being high in calories, is full of nutrients, and is great to enjoy as part of a healthy diet.

Click here to buy the ingredients from Planet Organic.

INGrEdieNTS

MeTHOD

  • 1 tbsp coconut oil or butter
  • 4 eggs
  • 1 large avocado, peeled and stoned
  • 1 lemon, squeezed
  • 50g rocket
  • 100g cherry tomatoes, cut in half
  • 2 tsp chopped chives
  • 2 tbsp pesto
  1. Heat the oil or butter in a frying pan over a high heat for 1 minute
  2. Crack in the eggs, spaced apart, put a lid on the pan and cook for 1–2 minutes until the yolks are runny – or cook for a little longer if you prefer your eggs well done
  3. Slice the avocado and toss with the lemon juice. Arrange the rocket, tomatoes and avocado on a plate and top with the fried eggs
  4. Scatter over the chopped chives and drizzle over the pesto to finish
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