Eggs in a veggie nest with ham

This recipe contains a blend of plant and animal-based foods to maximise the micronutrient profile, demonstrating that nutrient-dense meals both look and taste amazing!  This meal provides the nutrients you need to thrive and prevent cravings.

The spinach, chard, asparagus and mushrooms give a solid dose of potassium, magnesium, folate, copper, vitamin A and vitamin K. The bell peppers boost vitamin C.  Eggs provide choline and phosphorus and bioavailable protein.  

This incredibly nutrient-dense recipe was created by Angela Gourlay who won the Nutrient Density Challenge after six months of designing her meals to balance all the micronutrients.  She also lost a ton of weight in the process.  

Image may contain: 2 people

Angela says,

“This is a very filling breakfast and keeps me going throughout the day. The saltiness of the ham and sriracha goes well with the cooked greens and vegetables. I like to steam my eggs slightly so the yolks are still runny. It is easy to prepare if you do a little advance work on your meal prep day. As a working mom with two young children, I like to keep cooked vegetables/meat in my fridge for easy meal preparation throughout the workweek.”

Macros 

One serving provides 270 calories, 28 g of protein, 13 g of fat, 18 g of net carbs and P:E = 1.3.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

  • 100 g spinach, washed
  • 1/2 cup collards, washed and chopped
  • 1 cup chard, washed and chopped
  • 75 g asparagus, chopped
  • 75 g mushrooms, chopped
  • 2 eggs
  • 20 g red bell peppers, diced
  • 50 g ham
  • 1 tsp hot chilli sauce

Directions 

  • Place spinach, chard, collards, mushrooms and asparagus in a microwave-proof bowl, cover and cook for 2 minutes on high.
  • Make two wells and crack in the eggs, cover and cook for a further 1 – 3 minutes or until your eggs are cooked to your liking.
  • Sprinkle over the peppers and serve with ham and chilli sauce.

Suitable for 

Find more recipes to suit your goal.

Nutrient Optimiser

If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals.  We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.  

You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps. 

Leave a Comment