Mushroom + Spinach Hash with Soft Poached Organic Egg
This makes a perfect fast food dinner or a nourishing Sunday brunch. I often make this hash during a busy week, as it’s so easy to crack a few eggs into a pot and cook off a few mushies to make a complete healthy meal in around 10 minutes.
What’s good about it:
Eggs are a great source of complete protein which will keep you fuller for longer as well as being needed for cell growth and repair. 1 whole egg contains 6 g of protein. In particular, eggs are a great source of vitamin B 12, which helps in cell grown and to protect nerve cells. When eating eggs, just remember that the more you cook them the more you will denature the beneficial nutrients, so if poaching your eggs, try and have them soft if you can. Spinach is a terrific alkaline superfood, high in folate which helps amino acid metabolism. It also contains the minerals iron, iodine, calcium, potassium as well as sulphur which acts as an anti-inflammatory. Shiitake mushrooms are anti-inflamatory and help support the immune system whilst tomato is a great source of the antioxidant lycopene that can help nourish your immune system and as well as having anti-cancer properties.
Time it takes: 15 minutes
1 onion, sliced
250g mushrooms halved – (I like to use a combo of Swiss brown, Portobello + shiitake)
80 g baby spinach
12 heirloom or cherry tomatoes, halved
2 tablespoons flat leaf parsley, chopped
1 clove smashed garlic (optional)
4 free range /organic eggs - (see note)
Sauté onion and mushrooms for about 5 minutes in 2 teaspoons olive oil over a medium heat until golden.
Add spinach and tomato then season with a little ground pepper and sea salt.
Squeeze over a little lemon juice.
Boil a pot of water and add a splash of apple cider vinegar (2 tablespoons) bring down to a simmer. The acid in the vinegar will help set the egg white.
Crack each egg into the simmering pot of water.
Poach for 2 – 3 minutes or until the whites have set but the yolks still feel soft inside.
Remove eggs with a slotted large spoon and place on top of your mushroom hash.
Combine garlic if using with chopped parsley and lemon zest then sprinkle over the eggs and hash.
Serve immediately and enjoy.
Nutritional info per serve:
Protein: 22 g
Total Fat: 12 g
Saturated: 3.7 g
Carbs: 8 g
Fiber: 6 g
radicchio – torn leaves
The fresher the egg the better your poached eggs ! The albumin (egg white) in a fresh egg is firm and moulds perfectly around the egg yolk, so when you carefully drop into your water it will stay lovely round and perky.
The older you egg get, the runnier the egg white and basically it’s impossible to poach unless you poach in an egg cup.
Try and buy the best quality eggs you can – the quality and flavour of organically farmed eggs is amazing ! Organic eggs are laid by chickens that aren’t fed antibiotics, additives. Store eggs is in the box you buy them in. Egg shells are porous and can absorb the odours of other foods so keep them away from strong-smelling foods such as garlic or fish etc.
For those who don’t want eggs, top with other protein sources such as fish, grass fed beef, chicken or add a tin of chickpeas and top with persian feta. Yum !