Breakfast

Hi guys, just thought I would share with you my all time favourite breakfast. This is my go to meal in the morning and I look forward to eating it every single time :)

The main ingredients are:

. smoked salmon

. avocado

. poached eggs

Depending on the day I may vary it slightly (very slightly) as shown above; this morning to my disappointment I had run out of avocados(shock horror)so I decided to add a spoonful of cottage cheese instead.

I generally try to avoid bread (reducing my gluten intake) but on the odd occasion I will cheat and have it on wholemeal or soda bread(which I drizzle with olive oil before topping with the main ingredients)

Breakfast is always seasoned with extra virgin olive oil, himalayan pink sea salt and ground black pepper

The perfect poached egg

It's taken me a few years but I've finally 'cracked it' (sorry couldn't help it)!

. Boil water in the kettle before transferring to a small saucepan(depending on how many eggs you are making - I have made up to 4 at any one time).

. When the water in the saucepan is boiled, stir with a utensil to spin the water

. crack egg and drop gently into the middle of the pan(previous stirring of water will mean the whites will 'wrap' the yolk up

. If cooking more eggs, add all at the same time

. leave water boiling for about 15secs - if too bubbly, turn down as this may break the yolk(ultimate error)

. turn the heat down slightly - leave eggs until whites look cooked(really doesn't take long- about 30secs)

. keep checking the yolk - middle where yolk is should be almost transparent - should not see yellowy/white yolk (probably cooked to long)

. get rid of the timer - start using your eyes...get to know the food you're eating!

. May take a couple times to get it right, but once you do....oh boy!

skin benefits

avocado

. antioxidant

. beta carotene

. vit c

. vit e

. omega 9 - fatty acids

salmon

. omega 3 fatty acids

. vit a, b and d 

. antioxidants

eggs

. vit d - egg yolk

. zinc

. vit a

. protein/ amino acids

. iron

. selenium

* zinc - hormone balancing, regulates sebum production, aids with wound healing

* beta carotene - (plant form of vitamin A) - anti-inflammatory, form of fat soluble antioxidant(protection the collagen producing layer of your skin)
* antioxidants -  protection against free radical damage
* vitamin a  - important for development of new skin cells, aids healing
* vitamin b - for healthy skn, nails and hair, regulates skin pigment, 
* vitamin C - helps with production of collagen
* vit e - antioxidant - prevents free radical damage, healing
* vit d - needed for maximum absorption of calcium, bone health, supports growth of protein cells in outer layer of the skin
* omega 9 fatty acids - helps maintain moisture in the skin, reduces facial redness, regenerates damaged skin cells

* omega 3 fatty acids - combat stress, anti-ageing, anti-inflamatory
* protein/ amino acids - generate new proteins within the skin cells(collagen and elastin)
* iron - aids blood cell function, transference of oxygen to the skin
* selenium  - long term skin health - potent antioxidant - anti-inflammatory

Post your 'perfect poached egg' photos below or on instagram...remember to tag @sophiesticatedhealth

Enjoy!! xx