This recipe is ideal for a brunch or light meal but add either a jacket potato, sweet potato wedges or a heart salad and it can be eaten as a main meal. It is also ideal to eat chilled as a packed lunch or picnic.
Feel free to substitute the watercress for leaves such as spinach or rocket. I added a pinch of chilli flakes to the egg as I love the contrast of the heat with the mellowness of the creamy egg.
Watercress is a powerhouse of nutrients providing good amounts of vitamin A, C (immunity and wound healing) and K (good bone and blood health), potassium and calcium. It also is a rich source of plant chemicals (that may reduce or minimise certain cancers including one which help to block the action of cells linked with lung cancer.
It belongs to the brassica vegetable family which all have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of cancers and more. The antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. These have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.
Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc and choline (a nutrient needed for the development of memory and learning in the brain).
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes and can decrease the risk of type 2 diabetes. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.
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