I am always looking for new tasty and healthy dishes to make at home. I love to get creative in the kitchen and new salad dishes and low calories dishes full of a range of nutrients are always ones that appeal. I need my food to be full of flavour as well as healthy as I can’t bring myself to eat bland food, it doesn’t excite or attract my attention.
Today’s recipe contains poached eggs, a great source of protein. Over half the protein from eggs is found in the white. Protein makes us feel full for longer and is important for healthy muscles. By keeping us fuller for longer it also means we consume less calories indicating this as a great food to be included in the diet of those trying to eat a healthy diet as well as trying to lose weight. It also means we are less likely to snack between meals. Eggs also contains vitamin A, B2, B6, B12, D, E, K and selenium. The white also contains minerals including zinc, copper and iron.
Although there has been negative information in the press about eggs and the bad cholesterol they contain they don’t necessarily affect our LDL (low density lipoprotein) levels – bad cholesterol. Eggs do however raise HDL (High Density Lipoprotein) levels in the blood. People with high levels of HDL in their blood have a lower chance of developing heart disease.
Eggs also contain lutein and zeaxanthin which are powerful antioxidants that can build up in the retina of the eye and reduce the risk of cataracts and macular degeneration. The vitamin A in eggs can also help prevent blindness which can result where this vitamin is deficient.
That’s it for the educational part, now for the recipe:
Lentil, Smoked Salmon and Poached Egg
1 red pepper
0.5 tsp olive oil
1 small avocado
2 heaped tbs cooked green lentils
2-3 slices smoked salmon approx 50-60g
1 tablespoon white vinegar for poaching the eggs.
2 poached eggs add whilst still hot/warm
Juice of half a lemon
Nandos peri peri spice
Wash the red pepper then halve and deseed. Chop this into bite sized pieces.
Throw the pieces of pepper onto a baking try lined with foil and pour over the olive oil. Mix well.
Place in the oven and cook at 200 degrees for 15 minutes.
Set aside to cool as you prepare the rest of the dish.
Measure out the lentils into a dish. Chop the avocado and sprinkle this and the red peppers over the lentils.
Add the smoked salmon.
In a pan heat up some water and once it is boiling add in the vinegar. Place one egg into a small container. Stir the water and add the raw egg to the centre. Allow to cook for a few minutes then remove and place on some kitchen towel to drain off excess water. Repeat with the second egg. Once the eggs have been cooked and drain place them on top of the salmon.
Squeeze the lemon over the dish and then add a good sprinkling of the peri peri spice.
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