One-pan veggie full English

Or ‘Vlinglish’ as I like to call it.

It’s an altogether brighter and lighter full English recipe; one that sends all sorts of wonderful polyphenols, antioxidants and phytonutrients coursing through you. It really sets you up for the day too – I often have this as brunch and it sees me through, full of energy, to an early dinner. Use free range organic eggs and good ripe tomatoes.

Nuush clients – follow the ‘with bread or not’ vibe on your plan 🙂

Ingredients

  • Extra virgin olive oil
  • One juicy ripe tomato, halved
  • A few meaty mushrooms, such as chestnut mushrooms, or one big Portobello
  • A fresh free range organic egg
  • 2 large handfuls of washed spinach

Nuush clients: Please apply the portion sizes stated in your account and divide the recipe so that you make only as much you need.

Instructions

Find a large frying pan that has a lid and heat plenty of olive oil in it. First cook the tomato and mushrooms – cut side down to start then flip so the cut side faces up. Then crack in the egg and add the spinach and put the lid on. Cook for a minute or two until the spinach has wilted and the egg white is set.

Sprinkle with sea salt and cracked black pepper.

Vegetarian full English recipe

Nutrition Info

Eggs

Eggs are little packages of nutrition. They provide vitamin A, vitamin D, all the B vitamins, folic acid, and are a rich source of selenium (for thyroid function) and iodine as well as many other minerals. They are an excellent source of choline which helps our cells and nerves to signal, as well as with healthy construction of the cell walls.

Tomatoes

Tomatoes are rich in lycopene which is a pokey antioxidant. Antioxidants are like bouncers at a night club, they go around finding stray electrons that are busy causing trouble in your body, and find them a love partner so they can both stay in and cuddle on the sofa.

Tomatoes are also a brilliant source of vitamin C, which supports skin and connective tissue health as well as immunity and iron absorption. The biotin in tomatoes is good for controlling blood sugar.

Mushrooms

Mushrooms provide lots or Riboflavin (vitamin B2). Not only is this important for energy production but it also helps to bring iron out of storage and into cells. Mushrooms grown in sunlight contain good amounts of vitamin D, vit D is pretty elusive in the diet so it’s important to increase intake, we get most of it from sunlight ourselves but are so indoorsy these days! Vitamin D is critical for bone health and also boost immunity.

Spinach

Spinach, as well as being very high on Vitamins A and K, and manganese, has great ant-inflammatory effects – inflammation is a precursor to many diseases and conditions, including some cancers. The density of nutrients in spinach puts it at the top of the foods list for goodness.

Good honest nutrition

The next morning we experienced our very first “full English breakfast,” which consisted of tea, orange juice, cookies, oatmeal, granola, berries, bananas, croissants, grapes, pineapples, prunes, yogurt, five kinds of cold cereal, eggs, hash browns, back bacon, sausage, smoked salmon, tomatoes, mushrooms, beans, toast, butter, jam, jelly, and honey. I don’t know how the British do it.

Jared Brock

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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