Egg Pot: Purple Sprouting Broccoli & Beetroot Dip

I had mentioned eggs as being little power houses containing protein alongside so many vitamins and minerals (Vitamin A, D, E, B6, B12, folate, choline, selenium, zinc, iron).

- Protein: eggs contain all the essential amino acids (building blocks of protein) required by the diet, including leucine - which has an important role in muscle growth.

- Fat: eggs contain a small amount of fat - both saturated and unsaturated. We need fat as part of a balanced diet to help absorb some vitamins as well as playing a role in our heart and brain health.

- Vitamin A: required for vision, immune and reproductive health.

- Vitamin D: although the best source of vitamin D is from sunlight, eggs contain a decent amount. Vitamin D is required to help regulate the amount of calcium and phosphate in the body - nutrients required for bone, teeth and muscle health.

- Vitamin E: acts as an antioxidant and helps to maintain skin, eye and immune health.

- Vitamin B6: required for energy regulation. - Vitamin B12: is involved in red blood cell production, energy production and helping to maintain a healthy functioning nervous system.

- Folate: helps in the formation of healthy red blood cells and particularly crucial for ladies who are pregnant or are hoping to become pregnant as folate reduces the likelihood of a baby developing neural tube defects (e.g. spina bifida). - Choline: is important for cell structure, metabolism, early brain development and for nervous system functions i.e. mood, memory and muscle control.

- Selenium: as well as being required for immunity, thyroid and reproductive health, selenium works like an antioxidant preventing damage to cells and tissues.

Zinc: required for functioning of enzymes, immune function, wound healing, DNA synthesis and is required for proper sense of taste and smell.

Serves 1

Ingredients:

2 eggs

4 stems purple stropping broccoli, cooked

2tbsp. beetroot dip (see below)

Beetroot Dip:

200g beetroot, cooked

130g chickpeas, cooked

30g flaked almonds

100g plain low-fat yogurt

1/2 lemon, juice

S&P

Method:

1). Blitz everything together in a food processor to make the dip.

2). Next put water into a saucepan and bring to the boil. Then add 2 eggs and cook for 10 minutes. Drain the hot water from the saucepan and plunge the eggs into cold water.

3). Remove the eggs from the cold water. Peel and slice the eggs. Add the broccoli, eggs and beetroot dip to a Tupperware.

4). Enjoy on the go!

Nutritional Composition (per serving, roughly):

Energy (kcal): 394

Fat (g): 22

Saturates (g): 5.1

Carbohydrates (g): 19

Sugars (g): 11

Protein (g): 28

The Sports Chef