Fuel your morning run with a breakfast rich in protein, carbs and calcium.
Need to up your protein but bored of the same old scramble? Try this twist on poached eggs from TV chef Gizzi Erskine.
Each egg provides six grams of muscle-building protein. And don't worry about fat: the British Heart Foundation has dropped its advice to limit your egg intake after researchers found that, unless you serve them dripping in cooking oil, eggs actually had next to no effect on blood cholesterol levels.
Preparation time: 5 minutes
- 200g fat-free Greek yoghurt
- 1 small garlic clove, crushed
- 4 large eggs
- 15g butter
- 1//2tsp hot paprika
- Squeeze of lemon juice
- Sourdough bread, sliced
1 Mix together the yoghurt and garlic, and split between two small bowls.
2 Bring a pan of salted water to the boil then poach the eggs for three minutes so the yolks are still soft. Lift each egg out with a slotted spoon and drain on kitchen paper.
3 While the eggs are poaching, place a frying pan over a high heat, add the butter and paprika, and melt. Next, add the lemon juice (be careful as it will splatter).
4 Place two eggs into each bowl of yoghurt, and drizzle the butter over the eggs. Serve with the toasted sourdough bread.
Greek yoghurt: In one serving of Turkish eggs the youghurt provides roughly 40 per cent of your recommended daily allowance of calcium. Plus, research has shown that a daily serving of yoghurt boosts weight loss by 22 per cent compared with calorie-counting alone.
Paprika: This contains a substance called capsanthin, which Japanese researchers have found to be an especially effective antioxidant.
Sourdough: Made using natural yeast, researchers from the University of Guelph, Canada, found sourdough to be better than wholemeal or white bread at keeping blood sugar levels stable.
Many thanks to British Lion Eggs for providing this recipe.