Poached Eggs and Hot Smoked Salmon with Sauteed Spinach and Heirloom Tomatoes

This is a delicious, quick, and nutritious meal to support brain health than can be enjoyed for breakfast, lunch, or dinner.

  • Salmon is rich in omega-3 fatty acids, including EPA DHA, needed for a healthy nervous system.
  • Egg yolk is rich in choline, the building block for acetylcholine, the neurotransmitter most important in memory functioning.
  • Eggs are rich in Vitamin D, deficiency of which has been associated with depression and memory disorders.
  • Tomatoes are bursting with carotenoids like lycopene and beta-carotene, which are anti-oxidants, protecting the brain from damage of free radicals which cause inflammation and are implicated in degenerative disease such as Alzheimer’s.
  • Spinach is packed with iron, folate, B-vitamins, Vitamin A, and most notably, Vitamin K. There is some debate about whether Vitamin K (and spinach more generally) is memory boosting. One study found that Vitamin K intake was associated with improved cognition in older individuals, but another study found no such association. Either way, spinach is a delicious green that is full of essential vitamins and minerals.








Hot smoked salmon
2 large fresh eggs
a handful of mini-heirloom tomatoes
3 cups of spinach
extra virgin olive oil
avocados (optional)


  1. Place 2 medium pots of water on high heat. Water should be about 2-3 inches high.
  2. Place a frying pan on low heat, and add the olive oil.
  3. Cut mini-heirloom tomatoes in halves and toss into the pan for 3 minutes before turning over with a spatula and frying for another 3 minutes.
  4. Add spinach to the pan, making sure the surface of the pan is entirely covered in spinach. The tomatoes should not be touching the surface and instead covered in the spinach leaves. Allow to saute for 2-3 minutes and then remove from heat.
  5. All the water to simmer and then turn the pots down to a medium heat.
  6. Crack eggs into a small cup or glass (not both at the same time). This will make it easier to place low down into the water. It’s important the eggs are fresh as possible, to make the best poached eggs.
  7. Use a whisk to stir the water, creating a pool in the middle of the pan. As the water is spinning, gently drop the egg into the pan. Cook for about 5 minutes. It is important not to overcook the eggs, nor to undercook the whites. If unsure whether ready, you can lift the eggs out with a slotted spoon, put on some kitchen paper and inspect the whites. If they are still runny, place back into the water.
  8. Ones the eggs are ready, lift onto kitchen paper with a slotted spoon. You can cut away some of the egg white for aesthetic purposes if desired.
  9. Arrange the spinach in the middle of the plate, with the tomatoes encircling it. Place pieces of hot smoked salmon on top.
  10. Add the eggs on top. Season with sea salt and pepper. If you like a bit of spice, a little Tabasco sauce gives this a kick.

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