A healthy way to use super foods

Melt-in-your-mouth mashed potatoes team with vitamin C–rich broccoli and tangy black olives for a great alternative to plain mashed potatoes. Top with a poached egg for extra protein and flavour.

Super foods are excellent by themselves but team them up with other super foods and you get a meal that is great for your tastebuds and for your health. Broccoli is one of the top-scoring antioxidant vegetables. It contains sulforaphane, a phytochemical known to activate enzymes that may destroy cancer-causing chemicals. And it takes only a 150 ml (2/3 cup) serving of lightly cooked broccoli to provide up to 100 percent of an adult's daily vitamin C requirement.

• 1 kg (2 lb) potatoes2 cloves garlic
• 250 ml (1 c) roughly chopped broccoli spears
• 50 ml (¼ c) pitted black olives, sliced
• 4 eggs
• 30 ml (2 tbsp) olive oil
• 60 ml (4 tbsp) low-fat (1%) milk
• Grated zest of 1 lemon
• 60 ml (4 tbsp) chopped fresh parsley

Preparation time 15 minutes

Cooking time 25 minutes

Serves 4

1. Peel the potatoes and cut them into 2.5-centimetre (one-inch) cubes. Peel the garlic. Put the potatoes and garlic in a large pot and pour in just enough boiling water to cover. Return to a boil over high heat, reduce the heat to low, cover and simmer for 15 minutes or until tender.
2. Meanwhile, pour 2.5 centimetres (one inch) of boiling water into a large frying pan set over medium heat. Bring to a boil and carefully break the eggs, one at a time, into the water, keeping them separate until the white is set. Simmer for eight to 10 minutes or until done.
3. Drain the potatoes in a colander. Pour the oil into the potato pot, add the broccoli, and sauté over medium-high heat for two minutes before adding the milk. Bring to a boil, cover and cook for another two minutes. Transfer the broccoli mixture to a bowl.
4. Return the potatoes to the pot (off the heat) and mash them. Stir in the broccoli and milk once the potatoes are thoroughly mashed. Gently mix in the lemon zest, olives and parsley.
5. Carefully remove the eggs from the pan with a slotted spoon and place one on top of each portion of mashed potatoes before serving.

Here are some tips from the pros to change things up:

•  Use sweet potatoes instead of regular potatoes, or a mixture of half sweet and half regular.
• Add 250 millilitres (one cup) each rutabaga and carrots to the potatoes as a change from the broccoli. Cut the rutabaga into 2.5-centimetre (one-inch) chunks and cook for five minutes before adding the carrots and potatoes.
• Use potatoes suitable for boiling, such as russet or Yukon gold.
• To poach an egg, keep the water at a bare simmer throughout cooking. Cook until the white is set — this will take five to 10 minutes over low heat. You can use an egg poacher for a uniform shape.

The combination of potatoes and broccoli give a great alternative to your usual side dish. The egg makes it even more distinctive while adding some protein to the dish.