1 tsp Dijon mustard 5 cals
2 tbsp half-fat crème fraîche 52 cals
fresh herb leaves, such as chives, parsley or dill, plus extra to garnish pinch sugar (optional)

50g fresh or defrosted frozen spinach 13 cals (or 20g smoked salmon 44 cals or 20g slice of ham 17 cals)
squeeze lemon juice, if using spinach
1 very thin slice of sourdough bread weighing 15g 41 cals
1 medium egg 78 cals
splash vinegar
salt and peppe

Eggs ‘Benefit’ with Mustard Sauce


My favourite brunch dish is Eggs Florentine, a vegetarian variation on Eggs Benedict. It’s a toasted English muffin, topped with wilted spinach, two poached eggs and LOADS of sunshine yellow hollandaise sauce. But hollandaise is fiddly to make at home and very heavy on the butter. So I thought I’d invent a Fast Day version, using simple mustard cream.

I call it Eggs ‘Benefit’, because eggs are great for keeping you full during the day and have numerous nutritional benefits.

Preparation time: 5 minutes
Cooking time: 7 minutes

1. Make the sauce by heating the crème fraîche and mustard gently in a small saucepan for 2 minutes. Use scissors to snip the herbs directly into the saucepan, reserving a few leaves for garnish. Season to taste. If it’s too sharp for you, add a pinch of sugar or sweetener.

2. For the ‘Benefit’ layer, microwave or pan cook the spinach with a little water and a squeeze of lemon juice until wilted. Season with pepper then drain through a sieve. When cool enough to handle, carefully squeeze out as much of the water as possible and set aside.

3. Toast the sourdough bread lightly under the grill or in a toaster.

4.For the egg(s), bring a medium saucepan of water to the boil with a splash of vinegar. Break your egg onto a small plate. Create a whirlpool in the water with a fork or whisk and, with your other hand, slip the egg into the middle of the saucepan as gently as possible. Turn off the heat and set a timer for 3 minutes. After that time, check that the egg white has set before removing from the saucepan using a slotted spoon. Place gently onto a plate lined with kitchen paper to absorb the excess cooking water.

5.Set the toast on a warm plate, lay the spinach, ham or salmon on top then add the egg(s) and finally the sauce. Season, and garnish with the reserved herb leaves and serve immediately.

More ideas from the 5:2 Kitchen
Sautéed mushrooms are a tasty and gluten-free alternative to spinach. On a non-fasting day, double up on the eggs, and butter your toast. A few pumpkin seeds scattered on top add extra crunch and nutrients.