10 Healthy Breakfast Recipes to Kickstart Your Day!

By Hannah de Gruchy / Nutrition / March 28th, 2022

8. Eggs Your Way

poached eggs

The debate over whether or not eating eggs causes a rise in cholesterol has raged for years. But the NHS now advises that eggs are perfectly fine to eat as part of a healthy diet. Even though they do contain some cholesterol, eating them is far less likely to raise our cholesterol levels than eating foods that are high in saturated fat such as red and processed meats.

Eggs are also rich in complete protein, that helps to sustain us throughout the day, making us less likely to snack between meals as they keep us fuller for longer. Combine eggs with wholemeal toast and wilted spinach, and we have a perfectly balanced meal to start the day.

However, the health benefits of eggs depend on how we cook them – if we fry them and eat them dripping in oil, then we’ll also be consuming saturated fat. But if we boil or poach them, then we’ll be reaping the benefits of their protein and vitamins, minus the not-very-heart-healthy fats. We love poached eggs, so here’s how to get them perfect every time.


• 1 or 2 very fresh eggs
• 1 pan boiling, unsalted water, at least 5cm deep, gently simmering
• Vinegar


• Crack an egg onto a saucer
• Add a drop of vinegar to the water and stir to create a gentle whirlpool
• Slowly tip the egg into the centre of the whirlpool
• Cook for 3-4 minutes depending on how runny you like the yolk
• Use a slotted spoon to lift the egg out of the water
• Drain on kitchen paper and serve with your choice of toast


Continue Reading This Article