SERVES 1

2 large eggs
1 tsp butter
1 tsp olive oil
50g smoked salmon slices, cut into thin strips
Small handful baby spinach leaves
Fresh chives, parsley or spring onions to serve (optional)
2 tsps cream cheese (optional)

A quick brunch (or lunch). The butter adds richness to the omelette, but you could just use the olive oil if you prefer. Serve with a mixed salad or just enjoy as is.

Once cooled I roll the omelette and take it for lunch.

METHOD

Break the eggs into a bowl and whisk thoroughly with a large whisk. Season with ground black pepper. (The salmon will be fairly salty, so there is not need to add salt).

Melt the butter with the oil in a medium frying pan over a medium heat. Pour the egg into the pan and let it cook for a few seconds. Using a wooden spoon, draw the egg in from the sides of the pan towards the centre and let the uncooked egg run to fill its place. Repeat this several times. This will make the omelette look thicker and lighter.

Sprinkle over the salmon strips and the baby spinach and leave two to cook for 1 - 2 minutes more, or until the omelette is lightly browned underneath and just set on top, and the salmon is warm and pale pink.

Slide the omelette onto a plate, add the chopped herbs if using. Dot the cream cheese over the omelette.

This breakfast / lunch has 30g protein.

As people age, they naturally experience a decline in muscle mass and strength, a condition known as sarcopenia. Protein is essential for maintaining and repairing muscle tissue. Adequate protein intake can help seniors preserve their muscle mass and strength, which is vital for maintaining independence, mobility, and overall quality of life.

Bone Health: Protein also plays a role in maintaining bone health. Adequate protein intake, along with sufficient calcium and vitamin D, can help prevent the loss of bone density and reduce the risk of fractures, which is particularly important for seniors who are more susceptible to osteoporosis and fractures.

Immune Function: Protein is essential for a healthy immune system. Seniors often have weaker immune systems, making them more vulnerable to infections and illnesses. Adequate protein intake supports the production of antibodies and immune system function, helping to protect against infections.

Wound Healing: Seniors may be more prone to injuries or surgery, and protein is crucial for wound healing. Protein supports tissue repair and regeneration, which is essential for recovering from injuries, surgeries, or other medical procedures.

Aim for 20 - 30 grams protein at every meal.