NutriScanner®Full English Breakfast, Supercharged
Packed with fibre, plant protein and healthy fats, this Gut-Friendly Full English Breakfast is a nourishing twist on a classic, supporting digestive health while delivering the satisfying flavours you love.
Ingredients
- 2 eggs
- 1 ½ cups mushrooms, sliced
- 2 garlic cloves, minced
- 1 tsp dried tarragon
- 1 ½ cups potatoes, thinly sliced
- 1 tbsp extra virgin olive oil
- 1 cup baked beans (low-sugar, low-sodium)
- ½ cup tinned mixed beans (e.g. kidney, black, butter beans, drained and rinsed)
- 1 grilled tomato, halved
- Salt and pepper, to taste
Nutritional breakdown (approx per serving)
- Calories
- 420 kcal
- Protein
- 20g
- Carbohydrates
- 38g
- Fibre
- 11g
- Fats
- 17g
- Sugar
- 7g
- Sodium
- 350mg
Method
- Prepare the air-fried potatoes by tossing the sliced potatoes with ½ tbsp olive oil, salt and pepper. Air-fry at 200°C (400°F) for 15 to 18 minutes, shaking halfway through, until golden and crispy.
- Cook the mushrooms by heating the remaining olive oil in a pan and sautéing them with the garlic and tarragon over medium heat for 5 to 7 minutes until soft and fragrant. Set aside.
- Prepare the beans by heating the baked beans and drained mixed beans in a saucepan, 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 by serving the eggs alongside the air-fried potatoes, beans and sautéed mushrooms. Add the grilled tomato and any optional extras such as wilted spinach or pumpkin seeds for extra gut benefits.
Gut health benefits
Eggs: Provide high-quality protein and choline, helping to keep you full for longer.
Mushrooms & garlic: Mushroom fibre and the inulin in garlic feed beneficial gut bacteria.
Tarragon: Contains antioxidants and digestive-supporting compounds.
Air-fried potatoes: A source of resistant starch, especially if cooked ahead, cooled and then reheated.
Baked beans & mixed beans: Packed with fibre and prebiotics, supporting healthy digestion and beneficial gut bacteria.
Olive oil: Rich in polyphenols that may help calm inflammation and support the gut barrier.
Gut bacteria supported
Faecalibacterium prausnitzii: Fed by bean fibre and resistant starch; fuels the colon lining.
Roseburia: Thrives on fibre from the beans, mushrooms and garlic, producing butyrate to help calm gut inflammation.
Akkermansia muciniphila: May be encouraged by polyphenols in the olive oil and mushrooms, aiding gut lining health.
Bifidobacterium: Feeds on the fibre from beans and resistant starch from potatoes, improving gut balance.
Score your own cooking
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