A refined, protein-rich dish featuring poached eggs over whole grain toast or roasted vegetables, topped with a smooth homemade Hollandaise. This version focuses on nutrient density and gut-friendly fats without compromising flavor or tradition.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 15 minutes
- Total time: 25 minutes
- Servings: 2
Ingredients
For the base:
- 2 slices sprouted or 100% whole grain bread or 2 thick slices roasted sweet potato
- 2 teaspoons extra virgin olive oil (if using vegetables)
For the eggs:
- 4 large eggs
- 1 tablespoon vinegar (for poaching water)
For the Hollandaise sauce (light version):
- 2 egg yolks
- 1 tablespoon lemon juice
- 2 tablespoons plain Greek yogurt
- 2 tablespoons unsalted butter or ghee, melted
- Pinch of sea salt
- Optional: cayenne pepper or turmeric
Instructions
- Poach the eggs:
Bring water with vinegar to a gentle simmer. Crack each egg into a small bowl, swirl the water, and slide the eggs in one at a time. Cook for 3–4 minutes until whites are set. Remove with a slotted spoon. - Prepare the base:
Toast the bread or roast sweet potato slices brushed lightly with olive oil until golden. - Make the Hollandaise:
In a heatproof bowl, whisk yolks and lemon juice. Place over a saucepan with simmering water (double boiler) and whisk constantly until slightly thickened (2–3 minutes). Remove from heat, stir in yogurt and melted butter gradually until smooth. Season to taste. - Assemble:
Place toast or sweet potato slices on plates, top each with a poached egg, and spoon over Hollandaise. Serve immediately.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~320 kcal |
| Protein | ~16 g |
| Fat | ~22 g (mostly unsaturated + yolk-based) |
| Carbohydrates | ~12–18 g (depending on base) |
| Fiber | ~3–4 g |
| Choline | ~300 mg (~55% DV) |
| Vitamin B12 | ~60% DV |
| Vitamin A | ~20% DV |
| Vitamin D | ~15% DV |
| Folate | ~25% DV |
Health Benefits
1. Supports brain and liver function
Egg yolks are rich in choline, essential for neurotransmission, liver function, and cell membrane integrity.
Reference: Zeisel SH. (2006). Choline: critical for brain development and health. Nutrition Reviews.
2. Provides high-quality protein and healthy fats
Eggs, yogurt, and butter deliver a complete amino acid profile and satiating fats, which help regulate appetite and energy levels.
Source: Paddon-Jones D et al. (2009). Protein and metabolic health. Nutrition & Metabolism.
3. Antioxidant and anti-inflammatory effects
Using yogurt and lemon in the Hollandaise lightens the fat load and provides probiotics and vitamin C, which support immune function and digestive balance.
Study: Bermudez-Brito M et al. (2012). Probiotics and gut immunity. Clinical Nutrition.
Tips for Best Results
- Use very fresh eggs for the best poached consistency.
- Whisk continuously when making Hollandaise to avoid curdling.
- Swap the base: Try avocado slices or grilled eggplant for a lower-carb option.
- Add steamed spinach or smoked salmon for a nutrient boost.
- Serve immediately for optimal texture and flavor.
Would you like a dairy-free or plant-based Hollandaise alternative using cashews or avocado? I can provide customized versions to meet your needs.
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