One of the easiest ways to get a big serve of choline.
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
- Choline: 300 mg
- Protein: 16 g
- Iron: 2 mg
- Folate: 60 µg
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on choline? Try the Choline Calculator.
- Short on protein? Try the Protein Needs Calculator.