Up Your Focus: Beets, Cherry Tomatoes, and Soft-boiled Eggs on Rye

Up Your Focus with this quick and tasty meal from Rika K. Keck's Nourish Your Brain Cookbook, the perfect brunch option to ensure you stay at the top of your game all day. It's a fabulously balanced dish that utilises the huge health benefits of beetroot:

Beets (beetroot) nourish our blood and our liver. With their blood-cleansing and energy-boosting properties, beets and their nutrient-rich green tops are a versatile salad ingredient. Although high in sugar, they are also abundant in fibre, vitamin C, betaine, folate, and naturally occurring nitrites that have anti-inflammatory properties.


Nourishing Your Brain Cookbook


10 oz. (300 g) large beetroot, topped, tailed, and cut into 3⁄4-in. (2-cm) wedges (leave the skin on)

2 teaspoons olive oil

10 oz. (300 g) new potatoes

3 eggs

1⁄2 small red onion, thinly sliced

2 tablespoons extra-virgin olive oil, plus extra to serve

1 teaspoon wholegrain mustard

4 slices of rye bread, cut lengthways

1 garlic clove, peeled and halved

A handful of rocket

12 cherry tomatoes, halved

1 spring onion, thinly sliced

sea salt and freshly ground black pepper

Serves 4


Preheat the oven to 350F/180C/Gas 4. In a roasting pan, toss the beetroot wedges with the olive oil, and season. Roast for 30–35 minutes, or until tender and the skins are beginning to blister. Turn the oven off, but leave the beets in to keep warm.

In a pan, cover the potatoes generously with cold, salted water. Bring to the boil and simmer briskly for 10 minutes. Add the eggs to the pan and simmer for another 6–7 minutes. Remove the eggs with a slotted spoon and plunge into ice-cold water. Cook the potatoes for a further few minutes until tender. Drain, then cut them in half roughly while still warm. Combine the potatoes with the red onion, 1 tablespoon of extra-virgin olive oil, and the wholegrain mustard; season and set aside.

Toast the bread and while still hot rub generously with the cut side of the garlic, almost grating it against the rough surface of the toasted bread. Divide the bread between four plates, drizzle over another tablespoon of olive oil, and sprinkle with sea salt.

Place a few leaves of rocket on top of the toast, then tumble over some potatoes, beets, and tomatoes. Finish with the soft-boiled eggs, peeled and cut into wedges, and sprinkle over the spring onions. Season again, if needed, and drizzle over a little more oil. Serve immediately.


This recipe is from Nourish Your Brain Cookbook by Rika K. Keck ACN, CMTA, FDN-P.

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