Egg yolks have a lot of micronutrients, so be sure not to skip them. If you’re worried about cholesterol, rest assured that the idea you need to limit eggs for your heart is a myth. Starting with a breakfast full of fat and protein like this helps stabalise your blood sugar so you can keep going until lunch.
FIBRE >5g PLANTS 4
Preparation time: 5 minutes
Cook time: 3 minutes
Ingredients (Serves 1)
2 medium eggs
1 tsp miso
1 tsp extra virgin olive oil
80g fresh spinach
1 tbsp Seed Mix Sprinkle
(page 258)
1 spring onion, finely chopped
Black pepper
Top-ups
Seeded Soda Bread (page 63)
Kimchi
Swap
Gochujang for miso
Method
Scatter over the mixed seeds and spring onion and
serve. This tastes delicious on Seeded Soda Bread.
Whisk the eggs and miso together until combined and
set aside. Heat the olive oil in a non-stick saucepan over
a medium heat, add the spinach and cook for 1 minute,
stirring, until almost completely wilted. Transfer to a bowl
and keep warm.
Return the saucepan to a low heat and add the eggs.
Stir continuously for about 2 minutes until scrambled.
Remove from the heat and stir in the spinach. Season
with pepper (there will already be sufficient saltiness
from the miso).
Extracted from The Food for Life Cookbook by Tim Spector (Jonathan Cape, £28). All photography by Issy Croker. Copyright © Tim Spector 2024
