Greens and eggs! A fabulous way to use up whatever vegetable you have in the fridge and just looking at it makes me feel I’ve had a healthy start to the day. The vegetable provide fibre to kick start your digestive system and the egg provide a protein boost. Great as a hot start to any day or a weekend brunch when you’re after something a bit different. Serve with bread if you wish, and dip into the egg if you like them runny…..adjust the cooking time accordingly!
In this version I’ve used a mixture of leeks, courgette and spring greens for the medley of vegetables. Beans, mange tout, cabbage, sprouts, broccoli would also work equally well….whatever you have in the fridge goes – try to use options that will cook at a similar time……..the steaming method in this recipe rather than all frying helps keep it healthy too! Dive on into these greens and eggs!
Egg Health Benefits
People have been enjoying eggs for thousands of years. Eggs are a long time symbol of fertility and rebirth and as well as being important in culinary circles it has also taken their place in religious circles. Painted, decorated eggs are often seen in many countries at Easter time.
Eggs are a great source of protein which is important to build and repair muscles. Eating enough protein is important as you get older and if you’re keen on a lot of exercise. It helps repair your muscles after those strenuous workouts.
They are a rich source of choline which supports cell membrane and the function of the brain. They also promote good heart health due to betaine which can prevent damage to blood vessels. Eggs are also an excellent source of Vitamin to support blood health and blood clotting.
Leek Health Benefits
Leeks belong to the same family as onions, garlic, spring onions and shallots. They tend to have a milder sweeter flavour than onions when they are cooked and can form a creamy consistency. With leeks not just the bulb is edible, the leaves and stems are also eaten.
Leeks are a good source of soluble fibre, including prebiotics, which helps support a healthy gut. These bacteria produce short-chain fatty acids which reduce inflammation and strengthen gut health. Great for the digestive system.
They also support and improve the immune system as they contain kaempferol which protects against bacteria, viruses and yeast infections.
Leeks also help prevent/support the body in tackling cancer – the kaempferol in leeks, which is a polyphenol antioxidant, is helpful to prevent heart disease and cancer.
Courgette Health Benefits
High in water, courgettes are a great diet food if you’re watching your calories as they have very few – only 14 calories per 100 grams! Despite being mainly water they contain reasonable amounts of Vitamin C and potassium. This high water content also prevents dehydration during the hot summer months.
Courgettes also contain carotenes which help protect against the damaging effects of the sun and have anticancer properties as they help prevent cells from mutating.
Greens and eggs
Healthy kick start to the day with protein and fibre for your digestive system.
- Frying pan and lid
- 1 Egg
- 1 Small link, finely sliced
- 1/2 Courgette, sliced
- 1 Cup Spring greens, sliced
- 2 Garlic gloves, sliced
- 1/2 Red chilli, sliced
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Add the sliced vegetables and garlic to a frying pan and cook for a few minutes gently
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Crack the egg into a separate bowl. Add to the centre of the frying pan with the vegetables – I pour it into a metal ring to keep the white from going into all of the vegetables
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Add some water to the pan (enough to steam the vegetables and egg), add a lid and cook gently for about 5 minutes
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Serve with fresh slices of chilli and enjoy!