Try these baked tuna pesto eggs for something different. They’re so tasty and ready in under 30 minutes. They make the perfect breakfast or even a lazy weekend brunch.

Simple does not need to lack taste or nutrition.

 Ashleigh Feltham (MNutrDiet)

Eggs are officially back on the menu!

Research supports eggs are a healthy part of your diet as they provide an array of nutrients including vitamin D. This allows calcium to be absorbed properly in your body as well as playing a role in healthy immunity. Eggs also have iodine and selenium which helps your thyroid stay healthy. They’re also a good source of protein to help you stay fuller for longer. Above all, eggs, cheese, milk and tuna are giving your body B12, which is essential for your body to make red blood cells and DNA. It also helps your central nervous system to work properly.

The delicious Safcol tuna adds healthy omega 3 fat. This is an anti-inflammatory fat which may reduce the symptoms of rheumatoid arthritis and help to keep your eyes working well. It also supports a healthy brain, heart and artery function. Safcol tuna also provides a source of vitamin D which is vital for a healthy immune system and to allow calcium to be absorbed properly.

DHA which is one of two parts of the omega 3 fat structure in tuna is the main type of fat needed in the retina of your eye. So, omega 3 is an important part of maintaining healthy vision.  Omega 3 fat may also help reduce insulin resistance which is important for normal blood sugar levels in your body. In addition, this amazing fat has been shown to reduce the effects of ageing on your brain which can lead to mental decline and diseases like Alzheimer’s.

Both the milk and cheese are helping to keep your teeth and bones strong as they’re a good source of calcium. Calcium also plays a role in helping your muscles contract normally.

The whole-grain sourdough bread will make your body happy with all the B vitamins it provides which allows the food you eat to be converted into energy. Whole grain has more fibre which will help keep the munchies away for a longer.

Finally, the spinach adds folate for DNA support, vitamin C and A to keep your immune system strong, and vitamin K is needed for healthy bones as well as for blood to clot normally. Lutein and zeaxanthin are carotenoids in spinach which act like antioxidants. They support your eyes and may help protect you against age-related macular degeneration.

This nutritional information has been created using the foodstandards.gov.au online tool. While every attempt has been made to ensure accuracy, it should be considered a guide only.