Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Choline and Protein.
- Choline — Choline supports brain, nerve and liver health, and is especially important during pregnancy and breastfeeding for your baby’s brain development.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
One of the easiest ways to get a big serve of choline.
Breakfast · Serves 1 · Ready in 10 min · Rich in Choline, Protein
Ingredients
- 2 whole eggs
- Handful of baby spinach
- 3 mushrooms, sliced
- Splash of milk (optional)
- 1 tsp olive oil
- Cracked pepper
Method
- Whisk the eggs with a little milk and pepper.
- Soften the mushrooms in the oil, then add the spinach until wilted.
- Pour over the egg and cook gently until just set, folding once.
- Serve with grainy toast.
Tip: Keep the yolks, that is where the choline is.
Roughly per serve
- Iron: 2 mg
- Choline: 300 mg
- Protein: 16 g
- Folate: 60 µg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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