Calories: 1388 kcal (or 964 kcal smaller portion)
Macros: 95g Protein, 69g Carb & 85g Fat
Eggs Royale baby! Probably one of my favourite breakfasts / brunches of all time. It’s just so good – the runny poached egg, the succulent and flavourful Salmon, and the silky smooth yumminess of hollandaise sauce. Remember – great natural flavours guide us to the most nutrient dense and healthy foods, and this meal is no exception.
Well, this deconstructed Eggs Royale takes this dish to new heights, and makes it worthy of the dinner table. Pan fry some Salmon with the skin on, cook up some Potato Roasties, add some buttery Chestnut Mushrooms and bring a little zing with Cherry Plum Tomatoes on the vine. After this creation, I’ve had to reorganise my top 3 meals ever, sitting alongside mouth watering Ribeye! 😋
For a smaller portion, drop down to 1x Salmon fillet, 200g Potatoes, 8g Beef Dripping and 20g Hollandaise. This would save a whopping 424 calories, without compromising on the flavours or nutritional goodness whatsoever.
Cooking Time: 40mins
- Salmon Fillets (with skin) – 2x Fillets
- Free Range Eggs – 2x
- Chestnut Mushrooms – 6x medium
- Grass Fed Butter – 5g
- Cherry Plum Tomatoes on Vine – 7x
- Halloumi – 60g
- Hollandaise (shop bought) – 30g
- White Potatoes – 330g
- Beef Dripping – 12g
- Flavouring & Seasoning – Rock Salt, ½ tsp Dried Chives and ½ tsp Paprika
- Poached Eggs – Place in Poachie bags, 3-4 mins in almost boiling water. that’s it!
- 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.
- Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
- White Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
- White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, potatoes have a high glycemic index value, they can cause blood sugar and insulin levels to rapidly rise. Consume in moderation, and don’t cook in seed oils.
- Paprika helps with indigestion, cardiovascular health, and circulation; is antibacterial and anti-inflammatory; and contains vitamins A, E, K, and C. Antioxidants include Vitamin A, Lutein and Zeaxanthin. However, some people do not process peppers that well – so good to carefully monitor gut response.
- Halloumi (Goats Cheese) – Goats cheeses are more digestion friendly and look uncannily similar at a DNA level to human milk, plus contain next to no lactose. Packed with healthy saturated fats, a good serving of protein, and a high amount of calcium and sodium – Halloumi is a healthy and nutritious cheese, but should be eaten in moderation due to calorie density.
- Beef Dripping / Tallow is a great fat to use for cooking, and should replace the inflammatory seed oils that are common place. It has healthy saturated fats our bodies rely on, Choline, Vitamin D, Vitamin E and Selenium, as well as Cholesterol. These fats don’t oxidise and turn inflammatory under cooking temperatures, and help with the transport of vitamins.
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