Calories: 409 kcal ea (or 1228kcal for 3)
Macros Per Stack: 27g Protein, 33g Carb & 18g Fat
Who doesn’t love Eggs Benedict? Specifically, Eggs Royale is my absolute favourite eat-out brunch. Makes me so happy. ☺ Another thing that makes me happy – Sweet Potato! So… you can imagine how good consuming this place was for me. And I think most people would agree, as you get a perfect flavour profile between the Eggs, Salmon, Spinach, Hollandaise and Sweet Potato. Tasty, and so great for you. Now, the only downside is the sauce mix – its a bit bland in comparison to the homemade creamy sauces you get from your favourite brunch joint.
The calories and macros above refer to having one Eggs Royale. Have as many as your calories allow. The below ingredients will make you three stacks, perfect if you are making for two people. Otherwise, reduce all ingredients accordingly to make less.
What (to make 3)
- Wild Caught Salmon – 2x fillets
- Sweet Potato – 420g
- Free Range Eggs – 3x
- Rice Bran Oil – 2x teaspoon
- Hollandaise Sauce Mix (Schwartz) – ½ Pack
- Semi Skimmed A2 Cows Milk – 150ml
- Spinach – 1x cup
- Crushed Garlic (lazy) – 1x teaspoon
- Other Spices & Seasoning – Paprika, Sea Salt, Black Pepper & Cumin
- Salmon is a great source of protein, that is rich in Omega-3 Fatty Acids (great for the brain), high in Vitamin B, good source of potassium and loaded in Selenium. All combined give a host of benefits ranging from cardiovascular, improved mood and cognition, Joint protection and eye benefits.
- Eggs are great source of protein and should be a staple for most active people, with egg yolk providing a nice hit of good cholesterol that helps with hormone production and cell energy. They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.
- Spinach is high in niacin and zinc, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
- Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fibre content that slows the absorption of the carbs.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Spinach, Garlic & Sweet Potato are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.