Eggs Hilton

Eggs Hilton has beans in addition to spinach; optional on a slice of wholewheat toast.

Eggs Hilton stresses the importance of a solid breakfast that will not cause your blood sugar to soar, nor leave you famished at 11 o'clock.

This page was last updated by Bernard Preston on 1 December, 2018.

By Bernard Preston

Interesting research shows that those who miss breakfast are more likely to be obese. There are numerous theories as to why that is; might it be that we are more likely to snack several times during the morning and, especially if you are already insulin resistant, your blood sugar would soar several times, and be stored as adipose tissue.

The body works hard to prevent raised blood glucose; that's what damages the inner lining of the blood vessels causing blindness, gangrene of the toes, cardiovascular disease and a host of problems associated with diabetes.

Whilst doing a high powered course on Banting, I decided to purchase and use a glucometer to test the reaction of my body to various foods, the influence of exercise and other factors. It came as a shock to discover that I am prediabetic.

I started the course as a skeptic, and I still am, though I believe the low carbohydrate together with high fat diet does have merit. It's the only way that I know of that faces the ugly truth about hunger.

All the low fat diets that see red meat, dairy and generally the cholesterol-rich foods as the problem, leave you pulling teeth at 11 o'clock. Banting is different; you simply aren't hungry.

Eggs Hilton

To these basic ingredients of eggs Hilton I would add whatever greens are in season.

Tell me, tell me, what is the reason, that brown Zulu hens lay white eggs, and white Leghorns lay brown?

Eggs Hilton is our variation of the great Florentine recipe; they are poached on a bed of spinach.

Eggs Florentine is a great recipe but after a time it becomes a little dull; plus we are trying hard to increase the phytochemicals in our diet by eating seven to ten coloured foods every day; it's associated with a much lower mortality.

So, eggs Hilton might include other greens such as kale or beet tops, fresh legumes, peppers, onion and garlic. The dish at the head of this page has six coloured foods.

This is not a fixed recipe; I believe in eating what's in season. So in winter there might be favas and fresh green peas with kale, but in summer limas and green beans with spinach.

Forget the hollandaise sauce; it's tedious and time consuming and frankly not very healthy, so you'll only eat it occasionally on high and holy days. Eggs Hilton is our daily breakfast. It takes about five minutes to prepare the vegetables and another six to ten to cook and poach.


Collecting the vegetables from the garden: Ten minutes

Preparation and cooking time: Fifteen minutes

Step 1

Eggs Hilton in pan

Chop half an onion, or leek from the garden and fry in a saucepan in a tablespoon of butter. Pod and add the beans and peas; slice the peppers removing some of the seeds if you don't like it too hot; remember that's where the capsaicin is to be found. Drop the chopped tomato and lemon in.

Once it's sizzling nicely, add a cup of boiling water and simmer with the lid on. Quarter teaspoon of coarse sea salt.

Step 2

Meantime, devein the spinach and kale, wash thoroughly to remove any snails and other bugs, chop finely and add to the saucepan. Bring to a rapid boil for about 3 minutes.

Step 3

Sprinkle the chopped garlic over the spinach and drop the eggs into the saucepan. Cover and bring back to the boil. Press down the toaster.

Incidentally, it's a myth that if the yolk breaks then the egg is old; these are free range straight from the garden this morning; just notice the deep orange colour.

Real free range cage free eggs are only to be had by those determined to keep their own hens, and put up with the damage they do to your seedlings periodically.

Step 4

Butter the toast on a serving plate or bowl if you like it moist.

The good wife enjoys hers dry on a flat platter, but I have mine in a bowl with all the juice.

Scoop the veggies and egg onto the toast.

Say grace and tuck in! The taste is to die for.

The beauty of eggs Hilton is that it's quick and easy, with little washing up. Fresh vegetables from the garden are far more delicious but for some that's obviously impractical. But it's surprising how much food you can get from just a couple square metres of ground, with spinach and pole beans, and a few bright red jalapenos or peppadews gracing the flowerbeds.

There are a 101 variations of eggs Hilton and it's rare that I make it exactly the same every day. Add some parsley perhaps, or beet tops.


Capsaicin is the anti-inflammatory phytochemical found in peppers; it behooves us to add as many as we can to release the anger from our joints and muscles, and blood vessels too[1].

Enjoying anti-inflammatory foods daily is what keeps us out of pain and off medication that might well give you an ulcer. That's why we add small amounts of capsaicin chili daily to our diet in dishes like eggs Hilton and hummus.


Bread to go under your eggs Hilton is optional; if you suffer from insulin resistance and are on a very low carb diet then just omit it. A refined slice of toast eaten on its own it will certainly give you a steep rise in blood glucose but with testing I am finding that with a meal like this it has little effect on my BG despite being prediabetic.

But then this what we are today calling "real bread"; it's made with 100% wholemeal flour. That from the supermarket is something quite different.

Read bread has the lignans that are the first line of defence against breast cancer[2], and vitamin E that is an anticoagulant, so important in cardiovascular disease.

Butter is back

It was such a relief to me to hear that scientists examining all the evidence found no virtue in margarine; in fact the trans isomers are shockingly bad. Butter is back and that's a relief; it also helps with the absorption of certain phytochemicals and vitamins.

  1. Bernard Preston
  2. What are legumes
  3. Eggs Hilton

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Hilton, KZN

South Africa


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To serve two people

  • Half an onion, shallot or leek
  • 1 TBSP butter
  • 1 small hot pepper
  • 1/2 tomato
  • 1 wedge of lemon
  • Half a cup fresh green beans and peas
  • Handful of spinach or kale, washed, deveined and chopped.
  • 1 clove garlic, chopped.
  • 2 eggs
  • Two buttered half slices 100% wholewheat toast