Breakfast · 15 minutes · serves 2

Poached eggs with spinach on toast

A lighter alternative to a fried breakfast, with poached eggs instead of fried and wilted spinach instead of beans and sausages.

Why it suits reflux: Poaching uses no fat. Leaving out bacon, sausages and fried bread cuts most of the fat in a cooked breakfast.

Ingredients

  • 4 eggs
  • 2 large handfuls of spinach
  • 4 slices wholemeal bread or sourdough
  • 1 tsp olive oil
  • Pinch of salt

Method

  1. Bring a wide pan of water to a gentle simmer.
  2. Crack each egg into a cup and slide it into the water. Poach for 3 to 4 minutes.
  3. Meanwhile, warm the olive oil in a frying pan and wilt the spinach for 1 minute.
  4. Toast the bread, top with spinach and the poached eggs, and season lightly.

Make it work for you

  • Eat a normal-sized portion and finish two to three hours before bed.
  • If an ingredient is one of your triggers, look up a swap in the food checker.