Rachel Kelly
Writer, Mental Health Campaigner, Public Speaker

Spiced Tomato Baked Eggs with Sweet Potato and Guacamole

A re­cipe from the happy kitch­en: Good Mood Food.

This protein-rich re­cipe makes for a cheer­ful weekend brunch. Or serve it with wholeg­rain tor­tillas and sour cream for a more sub­stan­ti­al lunch or di­nn­er. The guacamole is opt­ion­al, de­pend­ing upon how much time you have, and your per­son­al pre­fer­ence.

For the baked eggs:

For the guacamole:

  • 1 tablespoon olive oil
  • 1 red onion, finely chopped
  • ½ red chilli, deseeded and chopped (use more or less, depending on your preference)
  • 2 garlic cloves, finely sliced
  • 1 teaspoon tomato paste
  • Handful of flat-leaf parsley, chopped
  • Dash of red wine
  • ½ teaspoon paprika (optional)
  • 1 red pepper, deseeded and finely chopped
  • 1½ 400g tin chopped tomatoes
  • 1 sweet potato, chopped into 2cm chunks
  • 4 eggs
  • 1 ripe avocado (or more if you want extraportions)
  • Juice of ½ lime
  • ¼ red chilli, deseeded and chopped
  • Handful of fresh coriander, chopped
  • Dash of olive oil
  • 1 tablespoon grated Parmesan, to serve

1. Heat the olive oil in a shal­low pan with a lid and gent­ly soft­en the onion, gar­lic and chil­li. Add a lit­tle water if neces­sa­ry to pre­vent them from burn­ing.

2. After 2 minutes, stir in the tomato paste, parsley,­red wine, pap­rika, pepp­er and sweet potato. Simm­er for 2 minutes (add a splash more water if neces­sa­ry) be­fore tipp­ing in the chop­ped tomatoes.

3. Cook for an­oth­er 8-10 minutes, by which point the potatoes and pepp­ers should be sof­ten­ing nice­ly. The mix­ture should be the con­sis­ten­cy of a thick stew.

4. Create a lit­tle dip in the mix­ture and crack an egg into it, then do the same with the other 3 eggs. Try to get the 4 eggs even­ly spaced out and not too close to the base of the pan, to pre­vent them from burn­ing.

5. Put the lid on and let the eggs poach in the stew on a low heat for a furth­er 3-4 minutes. You may want to spoon some of the stew over the eggs to en­sure the tops cook pro­per­ly but take care not to over­cook them.

6. Meanwhile, make the guacamole by mash­ing the avocado in a bowl and then mix­ing in the rest of the in­gredients.

7. Di­vide the baked egg mix­ture bet­ween 2 bowls,and serve it with a sprinkle of Par­mesan and the guacamole on the side.

Togeth­er, over 5 years, Alice Mac­kintosh and I de­veloped re­cipes that put around 150 nut­rition­al stud­ies into prac­tice. They’ve hel­ped me to be­come more en­er­gised, less an­xi­ous, clear­er think­ing, more balan­ced and a bet­t­er sleep­er. Our con­ver­sa­tions and ex­peri­ments led to our book the happy kitch­en: Good Mood Food . In it, I share in de­tail what I have learnt about eat­ing for hap­pi­ness. By har­ness­ing the power of food to boost my mood, not just on melancho­ly days, I have been able to stabil­ise my feel­ings. Nut­ri­tion has be­come an im­por­tant ele­ment in my holis­tic approach to stay­ing well.

Image credit: Laura Ed­wards