EGGS BENEDICTO ft. High Protein Hollandaise

If you’re looking for a way to mix up your eggs (because eggs just ARE the perfect breakfast, but let’s vary the way they’re eaten), and add some EXTRA PROTEIN too it — this Eggs Benedicto is your recipe. 

A savoury, protein-rich breakfast is the perfect way for any woman — on her way out to CRUSH IT — to get her day started (preferably within 30 min of waking) by securing stable blood sugars for the day (yes, thats scientifically true), for sustained energy in the Ovulatory Phase. 

High-protein meals and snacks -whilst oestrogen is peaking- will aid the anabolic properties of oestrogen (anabolic = building (tissue, muscle, hair, nails, brain cells, etc)) with it’s tissue building - be that the muscles you are working out in the gym, the heart muscle you’re utilising whilst doing cardio, the neural pathways you form when learning and completing skills and tasks, proteins are the building blocks. 

This recipe is a take on the classic Eggs Benedict; with soft & jammy eggs, a thick hollandaise sauce, and asparagus. A great addition to this would be some smoked or fresh salmon, and if you feel like you need a little extra satiating, add a slice of sourdough or your favourite (gf) wholegrain bread or carb of choice (could also be great on a bed of quinoa!).

Instead of the traditional hollandaise, this ‘hollandaise’ is a blend of Ovulatory Phase -specific ingredients to support the peaking oestrogen levels and ovulation process occurring right now. Those are namely; tofu (soybeans), turmeric, sesame and sunflower seeds (seed-cycling seeds of this phase), lemon, mustard,...

See full phase-specific ingredient properties here:

Perfect jammy eggs:

I don’t know about you, but I’m a bit of a boiled egg -snob… I don’t love a chalky hard boiled egg… 

But when a boiled egg is perfectly soft in the middle (not with any runny white either), its a perfect snack, protein addition to a meal, brekkie on the go, I love having a bunch of perfect jammy eggs in the fridge. (Can you tell I love eggs…?)

• Bring a saucepan of water to a boil

• Use a slotted spoon to gently place your eggs into the boiling water

• Set a timer for 6 minutes 10 seconds. 

• Reduce the temperature so they’re not jumping around too much

• When the timer goes off, run the cold tap with an empty bowl underneath. 

• Use the slotted spoon to lift the eggs from the boiling water and place them under the cold water

• When cool enough to touch, tap the eggs gently against a hard surface to crack the shell all over. Place back into the cold water

• When cool enough to peel, remove the shell. Or allow to fully cool in the water and store in the fridge. 

Not only is this an exceedingly photogenic dish, but it took all of 15 min from ingredients to plate, 

The pairing of eggs (choline for egg health), tofu (plant-based, iron-rich protein) + folate from the asparagus, fuels energy, supports hormone metabolism, and satisfies with zero heaviness—ideal for the light, vibrant ovulatory phase.

---

OVULATORY PHASE -SPECIFIC

MACROS: Protein: Protein helps stabilise blood sugar and prevents the energy crashes that can follow the natural high of ovulation. It also supports muscle recovery, neurotransmitter production (hello, dopamine and serotonin), and keeps you feeling satisfied - perfect for fuelling the extra social and active energy of this phase.

Fats: provide the building blocks for hormones, support the absorption of fat-soluble vitamins (A, D, E, K), and help regulate inflammation. Omega-3s, in particular, protect egg quality and support circulation. Including fats at meals also slows digestion, balancing the natural highs of this phase and keeping energy steady throughout the day.

Carbs: insulin sensitivity is higher in this phase meaning you can handle carbs efficiently. Complex carbs (like quinoa, brown rice, or sourdough / wholegrain bread) paired with protein give you sustainable energy without spikes, supporting workouts, brain power, and hormone balance.

PHASE-SPECIFIC INGREDIENTS

Eggs: A nutritional powerhouse for ovulation, eggs are rich in choline, B vitamins, and high-quality protein. Choline is particularly important for egg health and neurotransmitter support, while the protein helps balance blood sugar and sustain energy when your body is at its most fertile and energised.

Tofu: provides phytoestrogens that gently support oestrogen balance at its peak. It’s also a source of calcium and iron, key nutrients for energy production, muscle function, and hormone metabolism making it a light but nourishing option in this phase.

Lemon: vitamin C-rich, lemon supports collagen production, skin glow, and immune function. It also aids iron absorption and helps the liver metabolise hormones more efficiently, keeping you balanced while oestrogen is running high.

Asparagus: is naturally rich in folate, vitamin K, and antioxidants, asparagus supports egg health and overall reproductive function. Its mild diuretic effect helps reduce bloating or fluid retention, leaving you feeling lighter and energised during this vibrant phase.

Sunflower & sesame seeds (together): are your seed-cycling seeds for this second half of your cycle. They're a nutrient-dense pairing, providing vitamin E, zinc, calcium, and healthy fats - all essential for reproductive health and hormone regulation. Vitamin E in particular protects against oxidative stress during ovulation, while zinc supports egg health and mood stability.

Turmeric: best known for its potent anti-inflammatory properties, turmeric helps protect cells against oxidative stress that can rise at ovulation. It also supports liver detox pathways, ensuring smooth hormone metabolism, while its active compound, curcumin, can boost circulation and support overall reproductive health.

---

Eggs Benedicto

ft. High Protein Hollandaise

Ingredients:

(serves 2)

For the tofu hollandaise:

100g firm tofu

2 tbsp sesame seeds

2 tbsp sunflower seeds

2 tbsp lemon juice

1 tbsp olive oil

1 tsp Dijon mustard

1/4 tsp salt

fresh black pepper

A sprinkle of paprika 

A sprinkle of turmeric

4-6 free range eggs

10x large asparagus spears (washed, woody stalk-ends snapped off)

OPT:

Sourdough toast, quinoa, rye bread, multigrain GF bread, new potatoes

Smoked salmon

Method:

Follow the method for perfectly jammy boiled eggs here (above in this post).

Whilst the eggs are on, place all the ingredients for the tofu hollandaise into a NutriBullet or other very high-speed blender and run until you reach a silky smooth consistency.

Heat a large, heavy-based pan on medium-high heat, add a drizzle of olive oil, and then the asparagus spears. Sear for a minute or so, give the pan a jiggle, and cook for about 5-8 minutes until the spears have a good colour to them, are cooked, but still tender inside.

To plate:

Lay 5 asparagus spears on each plate (on top of your toast, or quinoa).

Top with 3 eggs each.

Use a spoon to coat the tops of the eggs with the High Protein Hollandaise - evenly distributing between both dishes.

Finish with a crack of fresh black pepper, and a sprinkle of paprika.

Enjoy.