Mushroom Mackerel Spinach & Egg Breakfast Power Pods

Start your day with Mushroom, Mackerel, Spinach & Egg breakfast and avoid one of sugary carbohydrate laden cereals or white toast and jam. This breakfast is low in carbohydrates and full of high protein and nutrient dense mackerel, eggs and spinach. These foods also have a low glycaemic load, to enhance a slow release of energy and avoid any spike in blood sugar levels, especially important at the start of the day.

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Recipe by Sonia Lee
Serves - 6
Prep. Time - 15 min
Cooking Time - 15-20 min


  • 2 tbsp olive oil
  • 150g smoked mackerel – flaked 
  • 100g sliced shiitake mushrooms no stems 
  • 100g chopped baby spinach  
  • 6 large free range eggs 
  • ¼  grated nutmeg
  • 1 tsp turmeric 
  • Himalayan salt and ground black pepper 


  • Heat oven to 190 C
  • Grease a 12 cup muffin tin with olive oil
  • On a medium heat, stir fry the sliced shiitake mushrooms, in a little olive oil, until soft
  • Share the mushrooms equally in the tin, along with the smoked mackerel flakes and chopped spinach
  • In a bowl whisk the eggs, and season with the nutmeg, turmeric and salt and pepper
  • Pour the egg mixture into each tin, don’t overfill  
  • Bake muffins for about 15 – 20 mins, until risen and golden brown on top
  • Serve 2 to 3 per person, eat immediately or take ‘to go’
  • Can be eaten hot or cold

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