Method

Prepare the air-fried potatoes, toss the sliced potatoes with ½ tablespoon olive oil, salt, and pepper. Air-fry at 200°C (400°F) for 15–18 minutes, shaking halfway through until golden and crispy.

Cook the mushrooms in a pan, heat the remaining olive oil and sauté the mushrooms, garlic, and tarragon over medium heat for 5–7 minutes until soft and fragrant. Set aside.
Prepare the beans; in a saucepan, heat the baked beans and add drained mixed beans, stirring occasionally for 5 minutes, until warm.
Prepare the eggs to your preference (poached, scrambled, or fried in Extra Virgin Olive Oil).
Assemble the plate - Serve the eggs alongside the air-fried potatoes, beans, and sautéed mushrooms. Add any optional extras such as grilled tomato, wilted spinach, or pumpkin seeds for extra gut benefits.

Gut Health Benefits

Eggs: Contain choline, which supports gut lining integrity and metabolism.

Mushrooms & Garlic: Rich in prebiotics and polyphenols, promote gut microbiome diversity.

Tarragon: Contains antioxidants and digestive-supporting compounds.
Air-Fried Potatoes: A great source of resistant starch, which nourishes gut bacteria when cooled slightly before eating.

Baked Beans & Mixed Beans: Packed with fiber and prebiotics, support healthy digestion and beneficial gut bacteria.

Olive Oil: Helps reduce inflammation and supports gut barrier function.

Nutritional Breakdown

(approx per serving)

Calories: 450 kcal
Protein: 22g
Carbohydrates: 50g
Fibre: 12g
Fats: 15g
Sugar: 6g
Sodium: 300mg

Gut-Health Bacteria Supported

Bifidobacterium: Feeds on the fibre from beans and resistant starch from potatoes, improving gut balance.
Lactobacillus: Benefited by fermented foods like low-sugar baked beans, supports digestion.
Firmicutes: Supported by prebiotic fiber in mushrooms and garlic, promotes metabolism and gut motility.
Akkermansia muciniphila:Encouraged by polyphenols in mushrooms and tarragon, aids gut lining health.