Summary
If you are the kind of person, like me, that struggles beyond eggs and bacon, or porridge for breakfast then this one is for you! Eggs, amongst many other benefits, are quite simply a great source of protein and sardines are jammed full of omega 3’s. We cannot make omega 3 in our own body so we have to source it through our food. Omega 3 is essential for many functions in our body, supporting heart and brain health and the immune system.
Let’s do brunch! If you are stuck for time then you may want to have this breakfast at the weekend for more of a brunch style breakfast. Also note, if you are gluten free you can serve this on sweet potato toast rather than the rye sourdough. Simply slice your sweet potato lengthways into medium thickness slices and pop in the toaster.
Sardines are part of the SMASH fish that we discussed in the lifestyle section of the website, click through for more info!
Ingredients
- Serves 1
- 2 eggs
- 1 tablespoon of almond milk
- A knob of butter
- Half a 90g tin of sardines of choice (I used the ones in olive oil)
- A good handful of organic baby spinach
- Pinch of sea salt
- Couple of good grinds of pepper
- A vine of cherry tomatoes
Method
- Heat a skillet ahead of time so it is at temperature when you are ready to start. (If you don't have a skillet then use a large frying pan and pop a tiny bit of butter or oil in just so nothing sticks.)
- Whisk the eggs and almond milk together well
- Season the eggs with the salt and pepper and set aside
- Add the tomatoes to the skillet or frying pan
- Place a saucepan on a medium heat and add the knob of butter
- When the butter has melted add the eggs
- Pop your bread in the toaster, set at your personal preference
- Keep stirring the eggs with a wooden spoon or spatula
- Pop the sardines in the skillet and keep stirring the eggs
- When the eggs look like they are almost done remove from the heat. They will carry on cooking a little so allow for this.
- Add the spinach and cook until wilted
- Take your toast and place on a plate add the spinach as a base
- Take the scrambled eggs and pop on top of one piece
- Check the sardines are cooked through and pop them on the other piece
- Garnish with the tomatoes
Nutritional Content (per serving)
Calories
447kcal
Fat
27g
Sat Fat
11g
Protein
34g
Carbs
20g
Sugar
7g
Fibre
10g
