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
Serves 2
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)
1 lemon
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
Calories: 238
kilojoules: 994
Fiber: 6 g
Additions
Persian Feta
Sweet Potato
Zucchini coins
radicchio – torn leaves
Rocket
Avocado
Notes:
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.
Extra Notes:
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 !
x
Contact Teresa Cutter
I was inspired to make my own version for lunch. It didn’t turn out quite so attractive using a diced whole tomato, and my son only left me with one egg, but it still made for an enjoyable yummy meal.
Awesome Nicole, you can do so many things with this dish….I sometimes give it an Asian feel by adding coriander in place of parsley and splashing in a little tamari + mirin.
coriander is a great idea! Whilst reading I was picturing the contents of my fridge and considered replacing the parsley with mint.
I made this for brunch last Sunday, great minds think alike. I used chopped Kale and added some pine nuts and chilli Great quick meal!
Could you use any other vinegars if you dont have the apple cider one?
Yes you can Elie.
Hi Teresa,
I’m a uni student and very new to cooking, so I’m sorry if I post silly questions on your site!
I am finding that my biggest issue is finding where to buy all the different ingredients (it took me to so long to find where the flaxseed was at the supermarket, and the poor assistant had no idea what I was even talking about).
Where do you buy all the different types of mushrooms? Usually at woolies, there is only 1 type that I can see…
Jen
Just keep it simple Jen…Shop at your local green grocer rather than a supermarket. They will point you in the right direction with produce…use just the one type of mushroom if you like Jen…Cooking is all about creating and adapting to suit your budget and eating style. You can get flaxseeds from the health food store…I love the golden flaxseed from stone creek mills. I can’t wait to start my cooking classes – I would love to show you everything I know in person. take care and ask away xxx
Oh my!
Please tell me when and where your cooking classes will be? In Melbourne hopefully:))
Thanks Nadine
I would love to see a good healthy quiche/mini quiche recipe on here for a grab and run breakfast/lunch
Your recipes are exactly the way I’m trying to eat and you take the guesswork out of making traditional recipes healthy. Thanks very much I love your blog!
I LOVE mushrooms, if i had to pick a last meal it would be mushrooms, great replacement for my eggs on toast which i find bland.
Dear teresa
hi im so glad i found this site, im changeing my lifestyle ive jioned the gym have been reading all about you on line have ordered the 80/20 diet and have it on my iphone on kindle, im looking forward to becoming healthy i had to retire from work because of ill health, my husband all so is looking forward to me cooking your reciepes and changing his eating habits take care and thankyou for your direction and the wonderful reciepes
I ended up boiling my eggs as i’m not a confident poacher. The finishing touch of parsley, lemon zest & garlic was awesome. Added a splash of tabasco too at the end.
This is a great recipe, thank you so much, the lemon really sets it off, my poached eggs need some work though, they were not as pretty as yours
Just had these extremely filling & tasty. Loving all your recipes.