• Skip to main content
  • Skip to primary sidebar
  • About
  • Work With Me
  • Food Media
Nourished With Tish | Functional Nutrition

Nourished With Tish | Functional Nutrition

Gut & Hormone Nutritionist

  • Podcast
  • Blog
  • Recipes

Disclosure: This post may contain affiliate links. I receive a small commission at no cost to you when you make a purchase using my link.

Filed Under: Breakfast, Home, Paleo, Recipes, Summer

Poached Eggs + Tomato Feta Salad

June 20, 2017 by Tisha Leave a Comment

 

Can you believe the warm weather we’ve been having? It actually feels like summer. After a good 20 minutes outside, I got my first baby sunburn of the year, so back to the shadows I retreated. Still, it’s been gorgeous: the air smells floral, my neighbourhood is bright and green after all the weeks of rain. It’s finally short wearing weather.  Only it turns out I don’t have any shorts to wear. 

My dog is back from her three weeks of puppy training–and now she doesn’t bark at the neighbours or try to eat my cat. She does, however, still run around the house with her toy in her mouth, whipping her head back and forth, tail wagging. 

I’m so excited to share this recipe with you, because it’s hardly a recipe at all. Basically, I had these things already in my fridge. So I threw it in a bowl, and it became this delicious breakfast salad. I love this idea of a salad for breakfast: it’s nutrient-dense, it doesn’t spike your blood sugar the way granola or toast does, it contains fibre, fat and protein, and it still feels indulgent.  If you’re trying to eat better, lose weight and satisfy your hungry, than this breakfast is for you!

Best of all, if you’ve ever felt that Eggs Benedict was just too hard to make and reserved only for culinary experts, think again! The hollandaise sauce is made using the Julia Child method (ahem, using a blender) so the sauce completely emulsifies and is rich and creamy. Try to use the best quality butter you can get your hands on: grass-fed is best, because it’s high in omega-3s and doesn’t contain added hormones. If you’re worried about your egg yolk consumption the read on (spoiler alert: eggs are super nutritious!)

Nutritional Highlights

Egg yolks

You may have avoided eggs in the past because you were worried about it’s cholesterol content–but good news: you don’t have to fear eggs. In fact, eggs are a real superfood. For starters, while eggs do contain cholesterol, your liver actually makes most of the cholesterol in your body, so dietary cholesterol won’t necessarily raise your blood cholesterol. The exception being if you have problems with your cholesterol, like a genetic disorder, for example. Eggs also raise HDL (the “good” cholesterol) levels, which is associated with a lower risk of heart disease.  And it actually changes the type of LDL cholesterol (the “bad” cholesterol) from small, dense particles to large particles, which again is associated with a lower risk of heart disease. But the big reason to eat eggs? It’s high in choline, which is an essential nutrient required for healthy brain function. It’s needed to make the neurotransmitter acetylcholine, which the body needs for muscle movements and a healthy nervous system. And again, choline has been linked to a lower risk of heart disease. Research shows you can safely eat up to 3 eggs a day. 

Avocado

These beauties are rich in monounsaturated fats, the same kind found in olive oil, and has been shown to reduce inflammation in the body.  Avocados are also high in fibre, which combined with its fat content, makes it great for satiating hunger and preventing overeating, and even promote weight loss. 

 

Let me know how you feel about breakfast salads in the comments! Enjoy your week!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Print Pin

Poached Eggs + Tomato Feta Salad

Prep Time 10 minutes
Cook Time 5 minutes
Author Tisha Riman

Ingredients

For the salad

  • 1/2 cup spinach
  • 1/2 cup halved cherry tomatoes
  • 1/2 avocado sliced
  • 1 tbsp feta
  • 1 tsp cilantro
  • 1 lemon wedge

For the poached eggs

  • 2 eggs
  • 3 tbsp white vinegar
  • shallow pot of water

For the hollandaise sauce

  • 3 yolks
  • 120 g melted better
  • 1 tbsp lemon juice

Instructions

  • For the salad: plate all ingredients. Ta da!
  • For the poached eggs: bring a medium pot of water and the vinegar to a boil--you don't need a lot of water, just enough to cover the eggs. To poach, swirl the water with a spoon to create a whirpool. Crack the egg into the water and use a spoon to gently push the whites near the egg to keep it intact. Let cook 3-5 minutes, and remove with a slotted spoon and place on a paper-towel to drain excess water.
  • For the hollandaise sauce: blend egg yolks and lemon juice together. Slowly drizzle in melted butter until emulsified. You can add salt here, or omit if you're using salted butter.

Share this:

  • Facebook
  • X
« Previous Post
A New Stage In My Life + 5 Ways I'm Making Time For Myself Everyday
Next Post »
Blueberry, Blackberry + Peach Skillet Crisp

Reader Interactions

Leave a Comment Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Hey, you. I’m Tisha.

Feel good without food rules. This is where inclusive health & integrative nutrition meet. Recipes, nutrition tips & support for PMS, PCOS, IBS, bloating & more!
You can learn more about me here.

Archives

Magnesium for Period Cramps: What You Need To Know

If you struggle with painful periods, you’re not alone. Menstrual cramps, or dysmenorrhea, affect up to 80% of people who menstruate—and for many, the pain can be intense enough to disrupt daily life. While over-the-counter painkillers are a common go-to, more people are turning to herbal remedies or supplements like magnesium for period cramps. But
Continue Reading

Share this:

  • Facebook
  • X

Hot Honey Salmon Bites Tacos with Mango Salsa

  Looking for a quick and flavorful weeknight dinner that’s equal parts spicy, sweet, and refreshing? These Hot Honey Salmon Bites Tacos with Mango Salsa check all the boxes. With air-fried salmon tossed in a hot honey glaze, crisp mango-cucumber salsa, and creamy guac all wrapped in warm corn tortillas, this recipe is a vibrant
Continue Reading

Share this:

  • Facebook
  • X

Diet and Endometriosis: Can Nutrition Help With Pain Relief? 

Have you heard of endometriosis? Chances are, if you’re reading this, you might already know a little about it. Maybe you’ve been recently diagnosed yourself, and want to better understand the link between diet and endometriosis. Maybe you’ve even heard that some foods can make endometriosis worse. Maybe you have questions about the role that
Continue Reading

Share this:

  • Facebook
  • X

Follow Me @NourishedWithTish

Dairy & hormones—friend or foe? There’s a lo Dairy & hormones—friend or foe? 

There’s a lot of mixed info out there, but here’s the truth:

❌ Dairy doesn’t *always* mess with hormones.

✅ Some people are sensitive to it, while others digest it just fine.

✅ Full-fat dairy (like yogurt) has probiotics, calcium & vitamin D—which can actually help PMS!

The key? Listen to your body. If dairy triggers symptoms like bloating or cramps, you might want to try temporarily cutting it out to see how you feel.

But if you’ve been told you need to cut out dairy for your hormone health, just know there’s a lot of benefits to incorporating it into your diet! #hormonehealth #integrativenutrition #periodproblems
✨ Can diet help with endometriosis? ✨ Endomet ✨ Can diet help with endometriosis? ✨

Endometriosis affects about 10% of women and people assigned female at birth worldwide, and is one of the most common causes of pelvic pain for women of reproductive age.

While we still need more research in this area, some foods might be helpful in lowering inflammation, getting rid of extra estrogen and avoiding the triggers that make endometriosis symptoms worse. 

✨Did you know?✨ 

There’s a link between IBS and endometriosis: they often co-exist together. If you struggle with symptoms like bloating or stomach pain, it might be worth checking for food intolerances, celiac disease or IBS.

💬 Have you noticed a link between what you eat and your symptoms? Share your experience below! ⬇️ #endometriosis #hormonehealth #endo #integrativenutrition #periodproblems 

PMID: 36375827
PMID: 23419794
PMID: 23334113
🚩 Does your period pain feel like a monthly nig 🚩 Does your period pain feel like a monthly nightmare?🚩

Mild cramps? Normal.

Pain that disrupts your life? Not so much. 

Here are 3 signs your period pain might need more attention—and what can help! 🩸

#periodproblems #hormonesupport #hormonehealth #pcos #endometriosis #integrativenutrition
Period cramps cramping your style? 😩 Here are s Period cramps cramping your style? 😩 Here are some go-to ways to ease the pain:

🍵 Raspberry leaf tea – supports uterine relaxation
🔥 Hot water bottle – your cozy cramp-fighting BFF
💊 Ibuprofen – helps reduce inflammation & pain
🧘‍♀️ Magnesium – calms muscles & supports relaxation
🚶‍♀️ Low-impact movement – gentle movement = better blood flow

Save this for next time & let me know what works for you! 💕 #periodproblems #pms #crampsrelief #hormonehealth #integrativenutrition
This is your reminder that it’s NORMAL to have l This is your reminder that it’s NORMAL to have lower energy during your luteal phase. And here’s what you can do to support these lower energy times in your cycle. #hormonehealth #lutealphase #functionalnutrition

Copyright© 2025 · Coaching Plus by Shay Bocks