Ham & Turkish Eggs

Eggs are a wonderfully nutrient-dense food. However, eating them plain or even scrambled day-in and day-out can become monotonous!  

So while we may have outgrown eating ‘green eggs and ham’ to spice things up, adding Greek yogurt and hot sauce is a healthful way to make eggs fun again. Throw in some ham for flavour and asparagus for a fresh crunch and vitamin and mineral boost, and this might become your new favourite nutritious breakfast! 

The eggs provide plenty of calcium, phosphorus, sulphur, calcium, biotin, choline, iodine, and vitamins A, B2, B5, B12, D, and E. Ham supplies generous amounts of selenium, iron, choline, and vitamins B1, B3, B5, B12, and E. Both are excellent sources of bioavailable protein. 

Yogurt adds luxurious texture and offsets the sweetness of the pork while bumping up your intakes of calcium, iodine, phosphorus, choline, and vitamins A, B2, D, and K2.

The asparagus bring a nice crunch to the dish, and it also is a hearty source of folate, vitamins A, C, E, and K1, and minerals like manganese, potassium, copper, and phosphorus.

All-in-all, this is a dish that hits all of your nutrition bases with a homerun taste! 

Macros 

One serve provides 310 calories, 33 g protein, 16 g fat, 6 g of net carbs and P:E = 1.5.

Micros  

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

Ingredients 

SERVES 2

  • 3 slices (90 g or 3 oz) of ham
  • 4 spears of asparagus, steamed
  • 2 eggs, poached
  • 2 Tbsp of Greek yogurt
  • Sprinkle of paprika
  • A drizzle of Sriracha sauce

Directions 

  • Place the slices of ham on your plate next to the steamed asparagus, lay the poached eggs on the ham and then top with the greek yogurt, sprinkle over some paprika and a drizzle of Sriracha sauce.

Pro tip: You can poach eggs quickly in a microwave. Place the egg in a teacup with 1 teaspoon of water. Place the saucer on the top of the cup and microwave for 30-40 seconds or until whites are cooked but the yolk is still runny.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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