Simplify the week night meal with 5 ingredients from your fridge that you can put it on your table less than 30 minutes and that are healthy. Most household would always have bread, egg, butter/ margarine, and some fruits.
Google: “Egg protein has been shown to decrease malnutrition, improve muscle health, increase satiety, and therefore contribute to weight loss. It has other additional benefits including protection against infection, decreases in blood pressure, as well as an anti-cancer effect, and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg’s nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don’t add any unnecessary calories.”
“Blueberries are packed with Vitamin K and Vitamin E, which support strong, healthy bones and protect your cells from harmful free radicals. Cherries also have small percentages of both these vitamins. Cherries and berries may be tiny fruits but they pack quite a nutritional punch. With their abundant anthocyanins (the blue-purple pigment that provides their colour), tannins, flavonoids and other nutritious elements, adding these healthy foods to your diet is the ultimate cherry on top for your health.”
“Bread, especially wholemeal, is an important source of dietary fibre which helps to keep our digestive system healthy, helps control blood sugar and cholesterol levels and makes us feel fuller for longer. Although it may be assumed that butter is not good for one’s health, buttered bread can be good for you when incorporated into a balanced diet. Butter is rich in calcium and has been shown to have certain health benefits, including lower risks of cancer and helping people lose or maintain weight.”
Le’s make quick and easy dinner on budget that are healthy and no need a lot of utensils. My dinner colourful healthy, simple and delicious. Let’s cook!!!
Ingredients
4 eggs
4 slices of toast bread
8 cherries tomatoes, halved
blueberries
cherries
butter/margarine
water
salt
Method
In a wide pan, filled with half fill boiling salted water, and bring it to a light simmer over a medium heat. Crack one of the eggs into a cup and gently pour it into the water in one go movement. Repeat with the rest of the eggs. They will begin to cook immediately – don’t worry if the edges look a little scruffy. Depending on the pan, a really soft poached egg should take around 2 minutes and a soft to firm one will need about 4 minutes (it depends on the size of the eggs and whether you’re using them straight from the fridge).
Put bread into the toaster and toast them, butter all the toast and plate up onto plate then put 4 halved cherries tomatoes on top of buttered bread 4 corners. Next place some cherries and blueberries along the side of the bread.
To check whether they’re done, remove one carefully from the pan with a slotted spoon and give it a gentle push with a teaspoon. If it feels too soft, put it back and give the eggs a minute or two more in the water to firm up. When they’re ready, remove them to some kitchen paper to dry off and serve with buttered toast and a sprinkle of chili flakes. Enjoy!!!
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