From quick healthy snacks to family favourites



Spicy baked eggs

Tags: Stress

Nutritional Info
Total Sugar7g

This dish makes a perfect weekend brunch.

spicy-baked-eggs-mainThis dish makes a perfect weekend brunch. The eggs contain a tryptophan-rich protein, which may enhance the release of serotonin, a hormone that helps you sleep well and stabilizes your mood. In addition, dark leafy greens such as kale are packed with magnesium, a nutrient that contributes to normal nerve and muscle function, and low magnesium levels have been suggested to lead to low levels of serotonin.

Furthermore, certain deficiencies in B vitamins have been linked to depression – serotonin production can actually be hindered by low B vitamin levels. Important B vitamins to look out for include folate, niacin, B6 and B12. Eating leafy green vegetables such as kale will help keep your levels up.

Ingredients (Serves 4)

  • 3 kale leaves, finely chopped
  • 1 onion, finely chopped
  • 1 green pepper, finely chopped
  • 1 red pepper, finely chopped
  • 1 small bird's eye chilli, finely chopped
  • 1 courgette, finely chopped
  • 1 garlic clove, finely chopped
  • salt and freshly ground black pepper
  • 150ml tomato passata
  • 1 tbsp olive oil
  • knob of butter
  • 8 free-range eggs


To make the salsa, place the kale, onion, peppers, chilli, courgette, garlic and passata into a bowl. Season to taste with a pinch of salt and freshly ground black pepper, and mix well.

Heat the oil in a medium frying pan with a lid over a medium heat and add a quarter of the salsa. Stir to warm through, then make a hole in the middle of the salsa. Place the butter in the clear area in the middle of the pan, then break two eggs into this space.

Place the lid onto the pan and cook for 3-4 minutes. The dish is ready when the eggs are cooked into the salsa and the whites are firm. Slide the eggs and salsa onto a large plate and keep warm as you repeat this process three more times.

For more information about stress and what you can do to manage your symptoms visit our Stress Centre or read our feature ‘Improve your mood with feel good food’ or ‘Dealing with depression – at any age’.

Ask the expert

Got a question about health or wellbeing?
Our team of medical experts are ready to help.