Poached eggs are an easy, nutrient-dense meal packed with healthy fats, high-quality protein, and antioxidants to help your body fight inflammation and slow the aging process. If your eggs don’t turn out perfect, don’t stress! We’re not all chefs and the goal here is nourishing your body—not perfection!

 Pro Tip: Use fresh eggs for the best poached results! Older eggs tend to spread out more in the water.

 3 small eggs (or 2 large eggs) – A high-protein superfood packed with amino acids, collagen-boosting nutrients, and choline, which supports brain health and reduces inflammation.
 4 cups water – The right amount to fully submerge the eggs.
 1 tbsp vinegar – Helps the egg whites stay together, so they don’t turn into an egg soup!

How to Poach the Perfect Eggs

 Bring 4 cups of water to a gentle boil in a medium pot.
 Add 1 tbsp vinegar and reduce the heat to a gentle simmer (bubbles should barely break the surface).
 Crack each egg into a small bowl (this helps them slide into the water more smoothly).
 Slowly lower each egg into the simmering water. The vinegar will help the whites wrap neatly around the yolk.
 Set a timer for 4 minutes if you love a runny yolk, or cook for up to 5 minutes for a firmer texture.
 Use a slotted spoon to remove the eggs and drain them on a paper towel.

 Not perfect? No worries! As long as you’re eating nutrient-packed food, your body and skin will thank you—even if the eggs don’t look Michelin-star-worthy!

Healthy Additions to Boost Anti-Inflammatory & Anti-Aging Benefits

  Avocado (½ chopped) – Full of healthy monounsaturated fats, vitamin E, and glutathione, all of which hydrate skin, reduce fine lines, and support brain function.
  Smoked or cooked salmon (30g) – Packed with omega-3 fatty acids and astaxanthin, which reduce joint inflammation, improve skin elasticity, and keep your heart healthy.
  Baby spinach or rocket (1 handful) – Loaded with vitamin C (for collagen production) and lutein, which protects skin from premature aging.
  Roasted sweet potato slices (½ cup) – A powerhouse of beta-carotene, which converts into vitamin A to support cell regeneration and skin repair.
  Cherry tomatoes (5-6, halved) – Rich in lycopene, an antioxidant that protects skin from UV damage and slows aging.
  Drizzle of olive oil (1 tsp) – A heart-healthy fat loaded with polyphenols, which reduce inflammation and boost brain function.
  Sprinkle of chili flakes or black pepper – Helps boost circulation, which brings more nutrients to your skin and joints.
  Pinch of sea salt or dukkah – Provides essential minerals and enhances flavor.

 Extra protein boost? Add a side of Greek yogurt or cottage cheese for even more muscle-repairing, skin-loving nutrients.

Health Benefits of This Breakfast

 Reduces inflammation in joints and muscles
 Boosts collagen production for firmer, younger-looking skin
 Hydrates the skin and supports cell regeneration
 Supports heart and brain health
 Fuels your body with lasting energy

So, whether your eggs turn out picture-perfect or a little wonky, your body will feel the benefits long after breakfast is over!