Credit: Recipe republished with permission from The HBD Cookbook (HarperCollins) by Petronella Ravenshear; out now in paperback. Photography © Andrew Hayes-Watkins 2023.

Serves 2

Prep: 10 minutes  | Cook: 15 minutes


  • 60ml good-quality vegetable stock
  • 10g spring onion, thinly sliced
  • 1 garlic clove, crushed
  • 1 red chilli*, diced
  • 75g thin asparagus spears, trimmed and halved
  • 75g broccoli florets
  • 40g spinach, trimmed and chopped
  • A small handful of flat-leaf parsley or dill
  • 4 organic eggs
  • Sea salt and freshly ground black pepper


  1. Set a large non-stick frying pan over a medium heat. Spoon in 1 tablespoon of vegetable stock and ‘stir-fry’ the spring onion, garlic and chilli, stirring occasionally, for 2–3 minutes or until just tender. If the stock evaporates quickly add a little more to prevent the vegetables sticking to the pan.
  2. Meanwhile, blanch the asparagus and broccoli florets in a pan of boiling water for 2 minutes. Drain well.
  3. Add the asparagus and broccoli to the frying pan and ‘stir-fry’ for 2 minutes until they are starting to soften but still slightly crisp, adding more stock when necessary. Stir in the spinach and cook for 2 minutes until it is wilted and bright green, then add the remaining stock. Cook for 2–3 minutes to moisten the mixture, then stir in the herbs. Season to taste with salt and pepper.
  4. With the back of a spoon, make 4 hollows in the vegetable mixture and carefully break an egg into each one. Cover the pan and simmer gently over a low heat for 5 minutes, or until the eggs are cooked – the whites should be set and the yolks slightly runny. Serve immediately


  • Use crushed dried chilli flakes* instead of fresh chilli.
  • Add a pinch of ground cumin, or use different herbs.

ION alumna Petronella Ravenshear has had two books published this year, the eagerly awaited second edition of HBD, The Human Being Diet, and its companion, The HBD Cookbook. She presents a Mediterranean style of eating, of feasting and fasting our way to perfect weight, health and longevity.

Website: | Instagram: @petronellaravenshear