Poached eggs with spinach and fried tomatoes

Simple healthy eating at its best. A healthy vegetarian recipe that packs loads of nutrients on to one small to medium sized plate!

The key is lovely fresh eggs poached to perfection, just-cooked vibrant spinach and ripe juicy tomatoes full of flavour.

Beautiful food, just like all the other food on our healthy eating plans.

Prep time: 5 mins
Cook time: 10 mins
Servings: 1
Servings: 1


  • 5 medium or more small, ripe juicy red tomatoes, halved
  • 1 or 2 free range organic eggs
  • 4 large handfuls of fresh spinach
  • knob of butter
  • olive oil
  • sea salt
  • optional – a few small/medium portobello mushrooms, and/or some sliced garlic in the spinach.


Fry the tomatoes in olive oil until softened but retaining shape.

Poach the eggs.

Heat the butter and a small splash of oil in a large saucepan and wilt the spinach, adding a pinch of salt.

Serve (with fried mushrooms if using) and eat.


Nutrition Info


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 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.


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.

Find your new natural

Make the easy switch to being vegetarian with our weekly Nutrition for Everyone plan.

Be brave enough to be simple.

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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