Perfect breakfast for women

While vitamin D is available through sunshine, the lack of sunlight during UK winters means many of us will have to turn to natural food sources like eggs to build up our stores. Salmon and other oily fish are a good source of omega 3, which has been shown to lower blood pressure and improve wellbeing, while the vitamin C found in cranberry juice will not only help strengthen your immune system and ensure healthy gums and bones, but it will also aid the absorption of iron, found in eggs. Wholegrain bread is a low GI carbohydrate which will provide a slow release of energy throughout the day.

Preparation: 5mins
Cooking: 5mins
Serves: 1

What you need:

• 2 large British Lion eggs
• 1 medium thick slice wholegrain bread
• 60g curly lettuce, washed
• 50g/2oz sliced smoked salmon
• 1 (200ml) glass of cranberry juice
• Cracked black pepper to serve

What you do:

1. Fill a small frying pan with water to a depth of 5cm and heat until it is just simmering. One at a time, crack the eggs and drop them into the hot water, then reduce the heat so the water is gently bubbling. Poach for 3-4mins or until the eggs are cooked to your liking.
2. Meanwhile, toast the bread and place on a plate, drape the smoked salmon on top and heap the lettuce to one side.
3. Using a slotted spoon, carefully lift the eggs from the water and place them on top of the salmon. Top with cracked pepper and serve immediately with a glass of cranberry juice.

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