- Easy
- 17 min
- 2 serv.
- 4 synergies
- Now at its best: Spinach
A Belgian croque-madame on whole wheat bread with Gruyère, fresh spinach, tomato and a fried egg. A hearty breakfast with the flavor of a Brussels bistro.
The croque-madame is a Belgian bistro classic, and this version with whole wheat bread and vegetables elevates the dish. Melted Gruyère envelops fresh spinach and juicy tomato slices, pan-fried in butter until the bread turns golden brown and the cheese stretches. The crowning touch: a sunny-side-up egg on top, its runny yolk cascading as a creamy sauce over the warm croque. A pinch of nutmeg ties the flavors together in a way only Belgian cuisine can.
- 5
- min prep
- 12
- min cook
- 17
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Eggs 
Spinach Increases vitamin E absorption by factor 4-7
Technical: Spinach contains vitamin E (2mg/100g), lutein and beta-carotene — all fat-soluble. A study showed that adding an egg (with 5g fat) to a raw vegetable salad increased vitamin E absorption by a factor of 4-7. The egg yolk creates a lipid emulsion serving as transport for these fat-soluble nutrients.
What does this mean for you? Always add an egg to your spinach salad or cook spinach with an egg. Without the egg fat you absorb up to 7x less vitamin E from the spinach.
General Wellness
Cheese (general) Spinach Cheese fat increases spinach carotenoid absorption by 4-6x
Technical: Cheese contains 20-34g fat per 100g that dissolves fat-soluble carotenoids from spinach. Spinach contains lutein (12,198μg/100g) and beta-carotene (5,626μg/100g) which are barely absorbed without fat. The milk fat creates mixed micelles in the small intestine that transport these carotenoids 4-6x more effectively to enterocytes. Calcium from cheese (500-700mg/100g) does NOT interfere with carotenoid absorption as they use different transporters (SRB1 vs TRPV6).
What does this mean for you? Spinach with grated cheese in lasagna, quiche or salad is not just delicious — the cheese fat ensures you absorb up to 6x more lutein. Perfect for screen workers.
General WellnessSkin & Hair
Nutmeg Spinach Classic combination supporting iron absorption
Technical: Spinach contains oxalates giving a bitter taste that can bind calcium/iron. Nutmeg's myristicin and macelignan mask this bitterness via flavor interaction. Nutmeg also promotes bile flow, improving fat absorption — important for spinach's fat-soluble vitamins (K, A, E).
What does this mean for you? Add a pinch of nutmeg to spinach dishes. It masks the bitterness and improves vitamin absorption from spinach — a classic combination for good reason.
EnergyDigestion
Spinach 
Black Pepper Increases beta-carotene absorption from vegetables
Technical: Spinach contains 5626μg beta-carotene per 100g. Piperine from black pepper (5-9% by weight) inhibits glucuronidation in the gut, keeping beta-carotene in its active form longer. Piperine also increases intestinal epithelium permeability via vanilloid receptor activation.
What does this mean for you? Grind fresh black pepper over spinach. Piperine slows beta-carotene breakdown in your gut so you absorb more. Combine with olive oil for the maximum triple effect.
Immune SystemSkin & Hair
Ingredients (9)
+7 more ingredients
Instructions
- 1 Spread one side of each bread slice with mustard. Top 2 slices with cheese, spinach and tomato slices. Cover with the remaining slices.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 1 days in fridge
Tags & Diet
Allergens: Eggs, Dairy, Gluten