Eggs are a mental health goldmine because they’re rich in selenium which supports the physical health of our brains and helps to stabilize mood. Our bodies can’t make this vital mental health nutrient so we have to get it from our diet. You may think of eggs as solely a breakfast item but they’re quick and easy to whip up for a nutritious dinner too.
Serves 2 Adults and 2 Kids
2 tbsps olive oil
400g potatoes (approx 2 large)
1 small onion
1 pepper of any colour
salt and pepper
Optional: chilli pepper
- Peel the potatoes then cut them into small cubes. I cut the potato lengthways in half then cut each half into 3 long slices. Keeping the slices stacked on top of each other I cut them into 1 cm wide strips then turn the potato and cut across the slices in 1cm strips to make cubes.
- Use a clean tea towel or kitchen roll to pat down the potato cubes, this will get rid of excess moisture and make the potatoes crispier. Put 1 tbsp of olive oil in a large frying pan or skillet on a medium high heat. A pan big enough to give the potatoes some space in the pan is important. If they are too close together they will steam rather than fry which results in soggy potatoes.
- Get the pan hot then add the potato cubes and give the pan a shake then grind over some salt and leave them alone for at least 3 minutes so that the potato starts to brown. You can stir the potatoes or shake the pan to brown the potato cubes on all sides. This takes about 20-30 minutes depending on the size of your pan. The more space the potatoes have in the pan, the faster they will cook. Once the potatoes are cooked check to see if they need more salt. I add more salt after dishing up so the kids don’t get too much sodium.
- Peel and chop the onion then put a tablespoon of olive oil in a medium frying pan or skillet on a medium high heat. Add the chopped onion to the pan and stir regularly to stop the onions browning too much. Take the core and seeds out of the pepper then cut into pieces the same size as the onion and add the pepper to the pan then grind over some salt. If you’re using chilli pepper, slice the pepper and add to the pan now. Stir regularly until both the onion and peppers are soft, about 10 minutes.
- Once all your vegetables are cooked tip the onions and peppers into the potato pan then put the smaller pan back on the heat and crack in the eggs, being careful not to break the yolks. Once the white has set turn off the heat and pop a lid on the pan while you dish up the hash. Divide the potato hash between the plates then top with an egg and grind salt and pepper over the adults’ eggs.