Breakfast Nutrition

How Do You Like Your Eggs in the Morning? A Lighter Eggs Benedict 😀

Little Izzie and I love Eggs Benedict.  It’s quite simply one of the best, most indulgent breakfasts and is also totally delicious.

Unfortunately I can’t easily digest such a rich breakfast dish and so I’ve been working on producing a lighter version that’s just as delicious yet packed with plenty of nutrients.

Izzie made some light homemade scones this morning (made with a little butter and olive oil) which I topped with grilled asparagus, mushrooms, turkey bacon and poached eggs.  We then finished the dish with a lighter Hollandaise sauce made with greek yogurt instead of butter as it has a fraction of the calories and fat.  I made 2 plates of these which we will actually enjoy for lunch today with a green salad.  Utterly gorgeous!

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Here’s the lowdown on some the nutrients in this meal:

  • Both asparagus and mushrooms contain the mineral selenium.  Selenium is very good for keeping the bladder in tip-top shape.
  • Eggs have a myriad of healthy benefits.  They are a rich source high quality protein and contain vitamins D and B12.  Vitamin D is crucial for the growth and maintenance of healthy bones and teeth, whilst B12 keeps nerves and blood cells healthy.

I ended up using turkey bacon this time because it snuck into the grocery shopping cart without my knowledge!  As a rule I don’t generally eat much bacon, turkey or otherwise, but a little bit in moderation seems fine to me :).

I’ve noted below the Hollandaise Sauce recipe:

Ingredients

1 cup greek yogurt

egg yolks

2 tsp lemon juice

1 tsp garlic powder

1-2 tsp wholegrain mustard

1/4 tsp ground cumin

1/4 tsp paprika

1/4 red pepper flakes

1/2 tsp salt

1/4 tsp ground pepper

1 tsp dried parsley

 

 Method
  1. Place a heatproof bowl over a small pan containing some water.   Thoroughly beat yogurt, lemon juice, and egg yolks in the bowl. Stir in the garlic.
  2. Heat over approximately 1″ simmering water, stirring frequently, for 15 minutes, or until sauce has thickened.
  3. Stir in the mustard (starting with 1 teaspoon), cumin, paprika, red pepper flakes, salt & pepper and parsley . Taste and add additional Dijon, salt, pepper and/or red pepper flakes if needed.

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