This traybake can be made at any time of the day. It’s perfectly balanced for macronutrients; with complete protein from the poached eggs; complex carbohydrates from the root vegetables; and healthy mono-saturated fats from the avocado.
Egg yolk is one of the richest sources of choline which is important for children’s brain development and equally important for the foetus and mum during pregnancy when needs are higher. Choline is required to make acetylcholine, an important neurotransmitter in the brain involved in memory, muscle movement and other basic cognitive functions. It really is an essential nutrient with further roles in supporting the structural integrity of all cell membranes, as well as having a vital role in lipid metabolism through the liver. Eggs, meat, and fish have high levels of choline, but vegans can meet their needs through legumes, grains, nuts, and vegetables if eaten in good quantities.
Asparagus is a prebiotic-rich food that is a fibre-rich food that probiotics feed and grow on. As a bonus, a compound called butyric acid is produced when the probiotics break down prebiotic foods in the colon. Butyric acid is the preferred form of fuel for the cells that line the colon, and it serves to acidify the environment as well, making it harder for harmful bacteria to survive. Other forms of prebiotic rich foods include onions, leek, banana, legumes, peas, konjac, apples, and honey.
- 200g sweet potato
- 200g white potato
- 200g carrots
- 1 tsp mustard seeds, ground
- 1 tsp Himalayan/Sea Salt and black pepper to season
- 3-4 tbsp extra virgin olive oil
Rosti Topping Ingredients:
- 1 medium red onion, peeled and quartered
- 1 bunch of asparagus, ends trimmed
- 1 red pepper, seeds removed and cut into thin slices
- 12 baby tomatoes on the vine
- salt and black pepper to season
To Serve Ingredients:
- 1 avocado, peeled and cut into cubes or slices
- large handful of fresh rocket leaves
- 4-6 poached, free-range eggs
- Preheat the oven to 200°C / 390°F.
- Peel the potatoes, sweet potatoes, and carrots and add them to a food processor to coarsely grate or you can do this by hand.
- Remove as much excess water as possible. You can do this by using a muslin bag and squeezing out the water by hand.
- Season the grated mixture with sea salt, black pepper, and ground mustard seeds. Mix through 2 tbsp olive oil.
- Coat a large rectangular roasting tin/tray with olive oil and flatten the mixture down into the tray, making sure all the surface is covered.
- Bake in the oven for around 30 minutes to pre-cook the Rosti. You want it to be crispy around the edges.
- Remove from the oven and add the chopped peppers, onion, and asparagus. Add a drizzle of more olive oil to coat the veggies.
- Roast in the oven for a further 15 minutes. Add the tomatoes and cook for a further 5 minutes.
- Prepare your eggs, if you are using, in any way you wish and once the Rosti is out of the oven, add to the top along with the fresh rocket and avocado pieces.
- Eggs can be replaced with cooked sausage or good quality vegan sausages.
- For low FODMAP, avoid the avocado, asparagus, and onion. You could add pine nuts, olives and/or green beans in place.
- Squeezing the water out of the potatoes does matter so don't skip this stage otherwise you will end up with a soggy Rosti rather than a nice crisp one that holds together. However, don't worry - both are equally good!