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Gut Friendly Recipes

Poached eggs and asparagus

Poached eggs and asparagus
Writer and expert2 years ago
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Dairy Free

This dish has plenty of nutrients to support your mental health as well as your gut health. Asparagus is a great source of folate which is needed to prevent depression, while the smoked salmon is a rich source of omega 3 fats which boosts production of hormones that help you stay calm.- (Dr Sarah Schenker, dietitian)

1 person


  • 8 - 10 asparagus spears 
  • 2 eggs 
  • 50 g smoked salmon 
  • 2 Slices of Wholegrain sourdough toast (NB: Sourdough bread is fermented and good quality sourdough has a much lower gluten content than conventional bread - so some people find it easier to digest) 



Bring a frying pan of water to the boil.


Add asparagus and cook for 2 minutes until bright green and crisp, then drain. 


Meanwhile, bring a medium saucepan of water to the boil. Reduce heat to low, and when bubbles subside, use a spoon to stir the water until a whirlpool forms.


Break an egg into a small bowl and gently slide into whirlpool. Cook for 3 minutes or until the egg white is cooked.


Use a slotted spoon to transfer the egg to a plate. Repeat with remaining egg.  


Wrap salmon around the asparagus spears. Place the toast onto a plates and top with eggs. Season with salt and pepper. 


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Writer and expert
View precisionbiotics's profile