Time required: 20 mins

Servings: 1-2

Ingredients:

• 2 slices of whole grain bread
• 2 boiled eggs
• 1 Cucumber diced
• 1 Carrot shredded
• Handful of Roasted Peanuts (Leave out if allergic or use alternatives like Sunflower Seeds)
• 1-2 boiled Potatoes (Sweet Potato if you prefer) mashed
• A handful of spinach shredded
• Salt, Chilly Powder (Cayenne if you prefer) and Pepper to taste
• 1 teaspoon of Olive oil or Butter

Instructions:

• Start by boiling the eggs to your preferred level of hardness. Put eggs in a tall/deep pot covered by at least two inches of water. Let the water come to a boil and turn it off. Leave the eggs in the water. The level of hardness can be gauged by time if you leave the eggs for 5 mins in then you get soft boiled eggs and after 10 mins you get hard boiled eggs. Method may vary depending on freshness of eggs.
• While the eggs are boiling, mash the Potato in a bowl until it’s smooth and add Salt, Chilly Powder, Pepper, Diced Cucumber, Roasted Peanuts and Shredded Carrots to the mashed Potato.
• Once the eggs are done, peel them and slice them into thin pieces.
• Toast the bread in a toaster to your liking.
• Spread the mashed Potato mix evenly on one side of each slice of bread.
• Place the sliced eggs on top of the potato spread on one slice of bread.
• In a bowl season the spinach with Salt, Pepper, Chilly Powder and Olive oil.
• Add the shredded Spinach on top of the eggs..
• Place the second slice of bread on top, Potato side down.
• With a knife cut diagonally (this is important).
• Your healthy, fibre-rich egg sandwich is ready to enjoy!

Here are the approximate nutritional macros for the recipe:

• Whole Grain Bread (2 slices): 200 calories, 8g protein, 36g carbs, 4g fat
• Boiled Eggs (2): 140 calories, 12g protein, 2g carbs, 10g fat
• Cucumber (1, diced): 45 calories, 2g protein, 11g carbs, 0g fat
• Carrot (1, shredded): 30 calories, 1g protein, 7g carbs, 0g fat
• Roasted Peanuts (Handful): 160 calories, 7g protein, 5g carbs, 14g fat
• Boiled Potatoes (1-2, mashed): 130-260 calories, 3-6g protein, 30-60g carbs, 0g fat
• Spinach (Handful, shredded): 5 calories, 1g protein, 1g carbs, 0g fat
• Olive Oil (1 teaspoon): 40 calories, 0g protein, 0g carbs, 5g fat
• Total Calories: 750-880

Please note that these values can vary based on the exact quantities and specific brands of ingredients used. It’s always a good idea to check the nutritional information on the packaging of your ingredients or use a food tracking app for more precise information. This sandwich is not only easy to make but also packed with fibre and other nutrients, making it a perfect choice for a healthy breakfast or a quick lunch. Enjoy your healthy, fibre-rich egg sandwich!

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