Egg & watercress focaccia

This sandwich makes an ideal pre-exercise meal due to its high content of carbohydrate and protein (from the egg). The protein helps lower the GI of the meal, which will produce longer-lasting energy. The watercress is rich in iron and folic acid, important for healthy red blood cells and oxygen delivery around the body. Low fat mayonnaise is a good source of monounsaturated fats, which aids aerobic metabolism during exercise.

• Preparation: 5 mins
• Cooking: 5 mins
• Serves: 1

What you need:

• 1 large British Lion egg
• 1 tablespoon/15ml low-fat mayonnaise
• Handful of watercress chopped (approx 25g)
• 1 tsp wholegrain mustard
• Freshly ground black pepper
• 4 x 2.5cm (1 in) slices rosemary Focaccia bread (approx 75g)
• Butter for spreading (optional)

What you do:

1. Bring a large pan of water to the boil. Lower in the egg and cook for 5 - 6min for medium-boiled.
2. Remove the egg from the pan with a large spoon, peel and place in a bowl with the mayonnaise, watercress, mustard and freshly ground black pepper. Mash with a fork.
3. Meanwhile, toast the Focaccia on both sides under a hot grill, then spread with butter (optional). Place 1 heaped teaspoon of the egg mixture on each toast round and finish with freshly ground black pepper.