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Dietary requirement: Dairy Free

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Posted on: 10th April 2017

Omega 3 packed breakfast with sardines and scrambled eggs

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

  1. 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.)
  2. Whisk the eggs and almond milk together well
  3. Season the eggs with the salt and pepper and set aside
  4. Add the tomatoes to the skillet or frying pan
  5. Place a saucepan on a medium heat and add the knob of butter
  6. When the butter has melted add the eggs
  7. Pop your bread in the toaster, set at your personal preference
  8. Keep stirring the eggs with a wooden spoon or spatula
  9. Pop the sardines in the skillet and keep stirring the eggs
  10. When the eggs look like they are almost done remove from the heat. They will carry on cooking a little so allow for this.
  11. Add the spinach and cook until wilted
  12. Take your toast and place on a plate add the spinach as a base
  13. Take the scrambled eggs and pop on top of one piece
  14. Check the sardines are cooked through and pop them on the other piece
  15. Garnish with the tomatoes

Nutritional Content (per serving)

Calories

447kcal

Fat

27g

Sat Fat

11g

Protein

34g

Carbs

20g

Sugar

7g

Fibre

10g

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