Australian Eggs has created a wholesome recipe to celebrate asparagus season.

The poached egg with smoked salmon and asparagus dippers is a great way to innovatively cook asparagus and is packed full of protein, fibre and vitamins, and perfect for any time of day.

What are the nutritional benefits of eggs?

Eggs have long been controversial as a result of their high cholesterol content, however it is now widely accepted that cholesterol containing foods do not have a significant impact on blood cholesterol in most people. In fact, contrary to previous opinion that eggs should be off the menu for anyone with heart disease, it is now considered that the omega 3 content, as well as overall nutritional profile, make eggs beneficial for heart health., remembering that we advocate variety, so not every day.

Eggs are also known for their high protein count.  In fact, eggs are not only a complete protein food (meaning containing all essential amino acids) but also contain the highest level of bioavailable protein, meaning the amount of protein which is actually absorbed by the body. 

Eggs are very nutrient dense, with nutrients spread between yolk and white, supporting the view that for the majority of cases, the whole food is preferable.

Serves 2.


2 bunches asparagus, trimmed
100 grams smoked salmon
4 organic eggs
Toasted sourdough bread, to serve


  1. Bring a frying pan of water to the boil. Add asparagus and cook for 2 minutes until bright green and tender crisp. Drain.
  2. Meanwhile, bring a medium saucepan of water to the boil. Reduce heat to low, and when bubbles subside, use a spoon to stir the water until a whirlpool forms. Break an egg into a small bowl and gently slide into whirlpool. Cook for 3 minutes or until white is cooked. Use a slotted spoon to transfer egg to a plate. Repeat with remaining eggs.
  3. Wrap salmon or ham around asparagus spears. Place toast onto serving plates and top with eggs. Season with salt and pepper and serve with vegetable dippers.

Tip: If youโ€™re still not confident with poaching, you can swap out the poached eggs with soft-boiled eggs.

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