Poached Egg and Arugula Salad

Poached Egg and Arugula Salad

recipe by: Julia Davie, Registered Holistic Nutritionist



This delicious spring salad is loaded with nutrients! To begin, eggs are rich in high quality protein and choline. Choline, an often forgotten essential nutrient, is especially beneficial for pregnant women as it helps in proper fetal development. In addition, arugula is an excellent source of vitamins A and C, and contains a high level of antioxidants, making it a nutritional powerhouse! This salad is great for having a healthy pregnancy.


Ingredients - Salad 

4 cups organic arugula, washed and dried

1 ripe avocado, pitted, peeled and chopped

1 ripe organic tomato, chopped

2 tbsp. crumbled feta cheese

4 organic eggs, poached until medium

2 tbsp. raw sunflower seeds


Ingredients - Dressing

¼ cup quality extra virgin olive oil

1 medium clove garlic, minced

2 tbsp. freshly squeezed lemon juice



  1. Separate arugula into two separate salad bowls and top evenly with avocado, tomato, feta and sunflower seeds.
  2. Drizzle with dressing and toss.
  3. Carefully poach eggs until they are medium (cooked whites with partially runny yolk).
  4. Place two eggs over each salad and cut in half before serving.


Yield: Serves 2 




Poached Egg and Arugula Salad



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