Poached eggs on fried sourdough bread

Poached eggs on fried sourdough bread over a bed of greens are so easy to make; this is only for those not afraid of butter. Anyway it's interesting that the cholesterol foods we enjoy have barely any effect on dyslipidemia. Rather it is the refined carbs that are killing us.

So we are using wholemeal sourdough bread; today it's from the deep-freeze.

One of the many joys of sourdough is how well the goodness and flavour can be preserved by freezing.

Poached eggs on fried sourdough bread.


  • 1 cup of broken-up bits of fresh or frozen sourdough bread
  • 2 TBSP of butter
  • 2 eggs
  • 2 leaves of washed and chopped spinach or kale
  • 3 cloves of garlic
  • Slither of hot pepper
  • 1/2 cup full-cream yoghurt or kefir[1]

Go for it

  1. Heat half the butter in a pan, dropping in the shredded bits of sourdough bread. Fry, turning occasionally until crisp and slightly charred; about five minutes. Set aside, keeping warm.
  2. Heat the rest of the butter in the same pan, dropping in the finely-chopped garlic and chili pepper. When they start to turn brown, add the sliced greens and a couple of tablespoons of boiling water. Cover and simmer for a few minutes.
  3. Make nests in the greens and drop in the eggs; poach with the lid on.
  4. Pour the yoghurt or kefir into two shallow breakfast-bowls. Sprinkle on the fried sourdough bread, carefully adding the greens and eggs.
Fried bite-sized chunks of sourdough bread in melted butter.

One of the joys of sourdough bread[3] is that it freezes perfectly when it has gone a little stale and is readily available for reuse at a later date in soups and stews; in this instance for poached eggs.

Here we have dropped bite-sized chunks into hot butter in a heavy bottomed skillet. Fry them for about five minutes.

We always say that our recipes should be viewed only as a template. Use your own creativity to incorporate what is readily available for your poached eggs on fried sourdough bread; in this instance a few green lima beans and frozen peppadews. Try to eat mainly that which is in season.

Coloured fruits and vegetables have the phytonutrients that characterise functional foods; those which promote wellness and help prevent disease[6].

Assorted greens and chili for poached eggs on fried sourdough bread.

Assorted greens and in this instance a few chives add to the colours in your poached eggs on fried sourdough bread; they also provide a richer flavour.

The chili family is rich in a phytonutrient called capsaicin[7] that oddly is strongly anti-inflammatory.

Peppadews[4] are piquant without the severe burn of many of their cousins. 

For those wanting to reduce their reliance on red meat for protein, assorted beans will provide many of the amino-acids they are seeking. The egg will complement them and ensure the essential compounds that may be lacking in legumes.

It is important for those wanting to go onto a vegan diet that they understand about essential amino-acids. They are not all readily found in whole grains and legumes; methionine for example.

Poached eggs in pan.

Adding your poached eggs on fried sourdough bread to a base of kefir or yoghurt is one little variation that may appeal to you; or perhaps not.

You may not have heard of kefir[1]; it is a natural probiotic that can be simply made in your own kitchen. Those who suffer from heartburn and indigestion may be greatly helped[2].

Fried sourdough bread in kefir.

Now just ladle your poached eggs and the greens onto the fried sourdough bread soaked in kefir. Research shows that it is not simply the number of bugs in the colon that is important but also the diversity.

Kefir has over 30 different strains as compared to common yoghurt.

It's a myth incidentally that yolks that break are old; these are fresh free-range eggs that I collected from our own hens yesterday.

Note the brightly-coloured yolks; free range eggs have the beta carotenes and three times as much omega 3.

Poached eggs on fried sourdough bread

Poached eggs on fried sourdough bread can be made quickly and healthily. As always tailor it to what is on hand; and those foods that appeal to you and your family. It took me less than twenty minutes to prepare, including picking the vegetables from the garden.

Both the sourdough bread and peppadews came from the freezer.

We bake sourdough bread daily; it takes only five minutes to prepare the ingredients for the machine. Freeze any that has gone a little stale; unlike the commercial loaf it can be readily used at a later date.

100pc sourdough bread loaf sliced.


Anti-nutrients make up a complex and controversial subject. Perhaps they are why green beans are so much more palatable and digestible than their dried brothers; they have far less of these compounds that offend some people.

Let's talk about hunger discusses how to have fresh, green legumes year-round from the garden. Lima beans[5] are one of our favourites.

Freezing broad beans is an interesting subject; they too can provide high-quality vegetable protein year round. They are also virtually the only source of the dopamine precursor; the happy hormone.


Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself and Mother Earth for future generations; and your family too, of course. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books.

Here are the back issues.

  • ´╗┐Lifestyle and ideal body weight
  • ´╗┐What are ultra-processed foods?
  • Investing in long-term health
  • Diseases from plastic exposure
  • Intensive lifestyle management for obesity has limited value
  • A world largely devoid of Parkinson's Disease
  • The impact of friendly bacteria in the tum on the prevention of cancer
  • There's a hole in the bucket
  • Everyone is talking about weight loss drugs
  • Pull the sweet tooth
  • If you suffer from heartburn plant a susu
  • Refined maize meal and stunting
  • Should agriculture and industry get priority for water and electricity?
  • Nature is calling
  • Mill your own flour
  • Bake your own sourdough bread
  • Microplastics from our water
  • Alternative types of water storage
  • Wear your clothes out
  • Comfort foods
  • Create a bee-friendly environment
  • Go to bed slightly hungry
  • Keep bees
  • Blue zone folk are religious
  • Reduce plastic waste
  • Family is important
  • What can go in compost?
  • Grow broad beans for longevity
  • Harvest and store sunshine
  • Blue zone exercise
  • Harvest and store your rainwater
  • Create a cyan zone at your home

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