Eggs is another source of cheap, easily digestible proteins. Apart from vitamins, minerals and trace nutrients, each hard boiled egg contains 77 calories, 6 grams of protein and 5 grams of healthy fats.

I love simple poached eggs, but they are kind of difficult to get just right. I will be making a youtube video of it soon, but in the meantime, here are some of my favourites.




  1. Spinach, frozen ones that you get in bags will do, too
  2. Chopped onions
  3. Butter
  4. Full cream (about 100ml)
  5. Milk (about 100ml)
  6. 1 tablespoon flour
  7. Grated nutmeg
  8. Free-range eggs
  9. Sea salt and freshly ground black pepper

Saute the chopped onion in butter until translucent. Roughly chop the spinach, add to the pan. Add the flour and grated nutmeg. Add seasoning, and then add the cream and milk. Adjust for a thick, slurry-like consistency.

Spoon into oven-proof dishes. Crack an egg or two on top of each. Bake until the egg whites are cooked and the yolks slightly runny.


egg bowl


  1. Onions, peeled and quartered
  2. Red peppers, cubed and quartered
  3. Tomatoes, fresh or tinned
  4. Reduced salt and sugar canned baked beans
  5. Free-range eggs
  6. Sea salt and freshly ground black pepper

Saute the chopped onion and peppers in butter until soft. Scoop into a Pyrex bowl. Add the tomatoes and baked beans. Break the eggs into the bowl. Bake until the egg whites are solidified and the egg yolks cooked. Season with salt and pepper and serve immediately.


egg drop

I went to Itsu and had the most delicious Egg Drop with glass noodles and endamame and of course, soft egg as the name implies.  This is my version:


  1.  Two bowls of bone broth (recipe here)
  2. 1 inch Ginger, peeled and chopped
  3. 1 inch Galangal, peeled and chopped
  4. Lemongrass, roughly chopped
  5. 1 chilli – remove seeds if you like it less hot
  6. juice from 1 lime
  7. Sea salt and freshly ground pepper
  8. Free range eggs

Bring ingredients 1-7 to the boil. Add eggs, remove from heat. Season with salt and pepper. Serve immediately.

IMPORTANT: Please read my post on Egg Safety here.