A nutritionist has dished out a simple breakfast dish packed with 'balanced carbs' and a hefty amount of protein. Emily English, 29, said her recipe is perfect for anyone with a busy schedule and is especially easy to eat on the go.
Although you may be picturing some sort of sandwich, muffin or even a bacon butty, Emily's dish is actually a 'sesame salmon and rye toast loaf', enjoyed hot or cold. Taking to Instagram, she wrote: "My schedule has been mental the last few weeks and I wanted to prepare a breakfast that I could prep, store, and easily eat on the go or on a train.
"This is my frittata loaf that contains all the ingredients for my standard breakfast formula, protein, fibre and balanced carbs." For those itching to try this recipe, Emily first recommends preheating an oven to 175°C and lining a loaf tin with baking paper.
Then, it's time to grab a loaf of rye sourdough, slicing it up before lightly toasting - Emily chooses an air fryer to do this. Once finished, these slices should be blitzed to form around 90g of crumbs.
The next stage involves whisking six large eggs and adding the breadcrumbs with cottage cheese (150g), chopped smoked salmon (100g), finely sliced half a red onion, and a generous sprinkle of fresh dill. Season with salt, pepper, and lemon zest for that extra zing.
The blend can then be poured into the baking tin and topped with sesame seeds. Emily's recipe continues: "Pour into lined or non stick baking tin and bake 30–35 mins until golden and set. Cool slightly, slice and serve. Eat within three days or wrap and freeze for up to three months."
While Emily's dish is jam-packed with various healthy ingredients, she puts a significant emphasis on 'balanced carbs'. In the world of nutrition, this generally means favouring complex carbohydrates over the simpler varieties for a more sustainable energy release.
The key distinction between these two food types lies in the structure of their sugar molecules. Complex carbohydrates are laid out in lengthy chains, and consuming them may help curb temptations to snack on unhealthy treats.
Meanwhile, simple carbs usually have just one or two molecules bonded together. They are broken down quite rapidly and used as energy by the body, but can trigger rapid blood sugar spikes.
The European Food Safety Authority recommends that individuals consume around 260g of complex carbohydrates per day, but this can vary depending on age, sex, and activity levels. Rye bread is among numerous other foods considered complex carbohydrates, making Emily's recipe perfect for hitting this target.
Complete ingredients list for Emily's recipe (serves four):
- Toasted rye sourdough breadcrumbs, 90g (she slices and toasts a loaf before blitzing)
- Six large eggs
- A pinch of sesame seeds for dressing
- A dash of salt and pepper
- Cottage cheese, 150g
- Chopped handful of fresh dill
- Half of a red onion, finely sliced
- Chopped smoked salmon,100g
- Half of a lemon for zest only
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