Serves 2

Eggs are absolutely packed with micronutrients, healthy fats, protein and even antioxidants. The fats in the egg yolk act as carriers for fat-soluble nutrients found in the egg itself, like vitamins A, D and E and other antioxidants.

In addition, pairing eggs with vegetables in a meal, like in this dish, helps us absorb the fat-soluble nutrients from the vegetables. This may be particularly true for carotenoids, a compound found in brightly coloured fruits and vegetables, including tomatoes and asparagus (but you can choose others).

Herbs and spices contain several nutrients with shown or potential medicinal properties.  Whilst the amounts we normally use in meals are small, they contribute to the overall nutrient content.  Moreover, they add flavour and can be used to replace salt and sugar in recipes.

Ingredients:

• 4 eggs more
• 2 tbsp of milk or water
• A little sea salt and freshly ground black pepper more
• 100g asparagus spears more
• 1tbsp extra virgin olive oil more
• Small handful of an herb of your choice more

Serve with a slice of multi-seeded bread or a choice of bread that suits your needs

Method:

1. Steam the asparagus for 4-5 mins until tender.
2. In a bowl, whisk together the eggs, milk, or water with the seasoning with a fork or balloon whisk.
3. Gently heat the oil in a heavy-based saucepan.
4. Tip in the egg mixture and using a wooden spoon, slowly and smoothly move the egg around the base of the pan until it is thickened and creamy.
5. Stir through the chopped herbs.
6. Remove from the heat and serve piled on to the asparagus and slices of the multi-seeded bread drizzled with a little olive oil if needed. Top with a few shavings of parmesan.
7. Serve immediately!