Do you like different egg dishes for breakfast? Did you know Eggs Royale is the one with salmon and a hollandaise sauce? If that is something that may take your fancy then here is an easy recipe for you to try. Perfect for a busy day when you just fancy a special breakfast.
What makes eggs royale healthy?
I see you looking and wondering how this can possibly be healthy with it being full of melted butter and of course usually enjoyed on a muffin! Remember health isn’t always about the number of calories in a recipe.
This recipe was provided to me by Dr Andy Hepworth from Essilor.co.uk an expert in eye health. It is great for your eyes and here is why.
Did you know salmon is a great food for your eyes? Particularly wild-caught salmon and wild-caught tuna, both are extremely rich in omega-3 fatty acids which can contribute to visual development and good health of the retina.
Omega-3 is also great for preventing dry eyes so another reason to try this eggs royale.
How to make this recipe even healthier
If you want to increase your eye health even more, other foods you could add to this eggs royale recipe or your diet in general which are also good for your eyes are kale, spinach, butternut squash, sweet potato, blueberries and apricots.
Could you increase those in your diet?
Nutrients good for your eyes explained
Beta-carotene – Converts into vitamin A, which helps prevent eye conditions by protecting the eye from free radicals.
Lutein – Reduces the risk of eye diseases such as cataracts and AMD (Age-related Macular Degeneration).
Omega-3 – Promotes optimal visual development and retinal function.
Vitamin A – Good for the eye surface and helps prevent eye infections and eye conditions.
Vitamin C – Lowers the risk of developing cataracts, can slow the progression of AMD and promotes healthy capillaries and absorption of iron.
Vitamin E – Protects cells of the eyes, reduces the progression of AMD and cataracts and benefits the health of cell membranes
Zeaxanthin – helps filter harmful high energy blue light, protecting cells in the eyes, particularly in the macular and reducing the risk of developing late AMD.
Zinc – Highly concentrated in the eye, zinc brings vitamin A from the liver to the eye. It supports people who are high-risk of AMD and those who are suffering from the early stages of AMD.
Do you fancy trying this eggs royale now?
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Eggs and salmon are great sources of vitamin A and omega 3 respectively, making this breakfast dish an easy way to up your intake of important nutrients for your eyes. Vitamin A is important for the eye surface, helping to prevent infections, while omega 3 promotes visual development and retinal function.
Simmer some water in a pan, and place the heatproof bowl on top. Whisk until it thickens, then gradually add the butter whisking consistently.
Poach the eggs in boiling water for 3-4 minutes by creating a whirlpool in a pan of simmering water then adding the fresh egg carefully.
Remove the egg with a slotted spoon
Meanwhile, toast the muffin and butter them, then add a couple of slices of salmon on each side of the muffin.
Top with the egg and pour over the hollandaise sauce.
Keywords: breakfast, eye health, eggs royale, salmon
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