Fitness

Breakfast, Lunch and Dinner With Tom Daley

When it comes to eggs, they’re the unsung heroes of healthy fats and a good source of quality protein.

Better still, they’re the foundation of Britain’s favourite diver Tom Daley‘s plate, helping him prepare for his fourth Olympics.

Think outside the (egg) box and try these delicious recipes – suitable for breakfast, lunch and dinner – to reap the health benefits in three ways.

Cloud eggs

“Cloud eggs are one of Robbie’s favourite brunch dishes, they require minimal ingredients and kids go wild for them! Plus, they can be easily made as long as you have British Lion eggs in the fridge!”

Ingredients

4 medium British Lion eggs
25g mature cheddar cheese, grated
40g finely sliced cured ham, roughly chopped
a small handful of parsley, roughly chopped
4 slices of toasted sourdough, to serve

Method

1. Preheat the oven to 220C/200C Fan/Gas Mark 7. Line a baking tray with baking parchment.

2. Separate the egg whites from the egg yolks. Place the egg whites into a medium mixing bowl and whisk using an electric hand whisk until stiff. Add grated cheese, ham and seasoning and fold gently to combine.

3. Spoon the mixture onto the prepared baking tray creating 4 mounds. Using the back of a teaspoon create a little dip in the centre of each – this is where you are going to add your yolk.

4. Place the baking tray into the oven and bake for 4 minutes. Remove from the oven, add the egg yolks to each mound and cook for a further 3 minutes, until the yolks are just set.

5. Remove from the oven, sprinkle over the parsley and enjoy with sourdough toast.

Huevos Rancheros

“This is one of my favourite brunch recipes, it reminds me of when I first met Lance and our summers spent in California. Plus, it’s quick, easy and flavoursome – enjoy!”

Ingredients

4 medium British Lion eggs
1 tbsp olive oil
1 medium onion, finely sliced
1 x 400g tin black beans, drained and rinsed
1 green chilli, deseeded and finely chopped
200g cherry tomatoes, quartered
juice of 1/2 lime
1/4 garlic clove, crushed
1/2 tbsp olive oil
Corn tortillas
1/2 avocado, sliced
40g feta, crumbled
Small handful of coriander, roughly chopped

Method

1 Heat half of the olive oil in a large frying pan over medium-high heat. Add the onion and cook for 5-7 minutes, until starting to soften. Add the black beans and cook for a further 3 minutes, then add the chilli. Cook for 2 more minutes, then roughly mash with a potato masher or a fork.

2 Make 4 indents in the bean mash and crack an egg into each one. Season with salt and pepper. Reduce the heat to medium and cook for 5-7 minutes, covering the pan towards the end, if needed, to help the eggs cook.

3 Meanwhile, make the tomato salsa. Combine the tomatoes, lime juice, garlic and remaining olive oil in a bowl and season to taste.

4 Heat the corn tortillas according to the pack instructions. Once the eggs are cooked, spoon over most of the tomato salsa, add the avocado slices to the pan, crumble over the feta and sprinkle over the coriander. Enjoy straight away with the corn tortillas.

Classic egg benedict

Ingredients

1 medium British Lion egg
2 tbsp white wine vinegar
2 tbsp hollandaise sauce
1 slice sourdough
50g smoked salmon
1 tsp horseradish sauce
20g mixed baby salad leaves
1 shallot, sliced
2 radishes, sliced
Cress for garnish
1tbsp olive oil

Method

1. Poach the egg. Bring a deep saucepan of water to a boil. Add the vinegar. Stir the water, crack the egg into the water and carefully tip it into the centre of the saucepan. Cook for 3-4 minutes. Lift the egg out and drain it on a piece of kitchen paper.
2. Warm up the hollandaise sauce in a small saucepan.
3. Toast the sourdough. Spread the horseradish sauce over and arrange the salmon on top. Put the poached egg on the middle of the toast and pour the hollandaise over. Garnish with the salad leaves, shallot and radish slices, cress and a drizzle of the olive oil.

Cook’s tip: When tipping the egg into a boiling water, keep it very close to the water surface.

Giant cous-cous salad with soft boiled eggs, beetroots and greens

Ingredients

150g giant cous-cous, cooked accordingly to instructions on packaging
½ lemon, juiced
Salt
Pepper
Olive oil
2 beetroots, cooked, diced
80 g of chard/cavolo nero, stems removed, roughly chopped
40g pumpkin seeds, toasted
Cress or Rocket leaves
2 large British Lion eggs, soft-boiled
Dressing (optional):
2 tbsp crème fraiche
1 tbsp whole grain mustard
½ lemon, juiced

Method

1. On a medium size frying pan heat up a tablespoon of olive oil. Fry the cavolo nero/chard for about 5 minutes, stirring occasionally.
2. In a large mixing bowl, season the cous-cous with salt, pepper and lemon juice. Transfer onto two large plates or bowls.
3. Top the cous-cous with cavolo nero, diced beetroots, pumpkin seeds and finally soft-boiled eggs and cress.
4. If you’re after a richer meal use the mustard dressing. Mix all the ingredients together and spoon over the salad.

Buddha bowl with poached egg and roasted vegetables

Ingredients

1 medium British Lion egg
50g broccoli, cut into florets
50g cauliflower, cut into florets
50g butternut squash, skin on, cut into 2 cm cubes
Olive oil
Salt and pepper to taste
150g quinoa, cooked following the instructions on the packaging
2 tbsp white wine vinegar
1 tbsp miso
1 tbsp soy sauce
1 tbsp cider vinegar
1 tbsp sesame oil
1 tbsp favourite sprouts/shoots

Method

1. Preheat the oven to 180*C. Start with preparing the vegetables. Put the broccoli, cauliflower and squash on a roasting tray, lined with baking parchment. Drizzle with oil and season with salt and pepper. Shake the tray and make sure that all the vegetable chunks are covered with oil equally.
2. Cover the tray with kitchen foil and put in the oven. Cook for 15 minutes and take the foil off the tray. Put back in the oven and roast for another 5-10 minutes, until the vegetables are nicely browned and soften.
3. Whilst the vegetables are roasting, poach your egg. Bring a deep saucepan of water to a boil. Add the vinegar. Stir the water, crack the egg and carefully tip it into the centre of the saucepan. Cook for 3-4 minutes. Lift the egg out and drain it on a piece of kitchen paper.
4. Prepare the dressing. In a small bowl mix together the miso, soy sauce, vinegar and sesame oil, until well combined and smooth in texture.
5. Assemble the bowl, starting with putting the quinoa in the centre and then placing the roasted vegetables and the egg around it. Dress with miso dressing and sprouts.

Cook’s tip: crack the egg into a bowl before poaching

All recipes are from British Lion Eggs.

Got a box with a rapid sell-by date approaching? Find out if you can freeze eggs and how to make them last longer.

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