Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Choline, Iron and Folate.
- Choline — Choline supports brain, nerve and liver health, and is especially important during pregnancy and breastfeeding for your baby’s brain development.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
Choline, iron and folate in a handheld breakfast.
Breakfast / Lunch · Serves 1 · Ready in 10 min · Rich in Choline, Iron, Folate
Ingredients
- 2 whole eggs
- 2 handfuls baby spinach
- 1 wholemeal wrap
- 2 tbsp grated cheese (optional)
- 1 tsp olive oil
- Cracked pepper
Method
- Scramble the eggs gently in the oil.
- Add the spinach at the end until just wilted.
- Fill the wrap with the egg, cheese if using, and pepper. Roll and serve.
Tip: Two eggs give roughly two-thirds of a day's choline, important in pregnancy.
Roughly per serve
- Iron: 3 mg
- Choline: 300 mg
- Protein: 18 g
- Folate: 120 µg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
Keep exploring