Eggs have only 77 calories and include 5 grammes of good fat and 6 grammes of protein with all 9 essential amino acids.
They are rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5 (among others).
One egg contains 113 mg of Choline – a very important nutrient for the brain, among other things.
Eggs score high on a scale called the Satiety Index, which means that eggs are particularly capable of making you feel full and eat less overall calories. Eggs only contain trace amounts of carbohydrate, which means that they will not raise blood glucose levels.
2 cups baby spinach wilted
This healthy green is full of vitamins, antioxidants and minerals. Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium.
1 tsp coconut oil
Coconut oil contains short and medium-chain fatty acids that help in taking off excessive weight. Further, it increases the body’s metabolic rate by removing stress on the pancreas, thereby burning more energy. It strengthens the immune system because it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid, which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which research has supported as an effective way to deal with viruses and bacteria that cause diseases like herpes, influenza, cytomegalovirus, and even HIV.
1 tsp fish or flax seed oil
There are numerous benefits of which omega-3 is at the top of the list. Omega-3 fatty acids bolster the skin cell membrane of the epidermis. The skin cell membrane influences the ability of the cell to hold onto water. Therefore, if the skin cell holds onto water, it leads to moister, softer skin, which promotes wrinkle prevention and may eradicate existing mild wrinkles. Omega-3 fatty acids contribute to the upkeep of the skin cell membrane, improving the texture and quality of skin.
1 x kiwi
Kiwi is high soluble fibre which prolongs stomach emptying time so that sugar is released and absorbed more slowly - helping you feel fuller for longer. It also helps feed the good bacteria in your gut. Kiwis are higher in vitamin C than oranges, which is essential for keeping skin radiant.
Boil your egg to the hardness you prefer. To save on washing up, use the same pot to wilt the spinach with sea salt, black pepper and coconut oil. Sprinkle fish or flax seed oil over the egg and enjoy!