A nutritionist has served a smart breakfast option overflowing with “balanced carbohydrates” and a generous protein help. Emily English, 29, says that her recipe is the ideal choice for those who have hectic hours, offering a convenience for traveling consumption.
Although you can imagine a sandwich or a Bacon Butty, the creation of Emily is actually a “grilled salmon and sesame bread” which can be saved hot or refrigerated. Sharing her culinary secret on Instagram, she wrote: “My schedule has been mental in recent weeks and I wanted to prepare a breakfast that I could prepare, store and easily eat on the go or on a train.
“This is my frittata bread which contains all the ingredients of my standard breakfast formula, my proteins, fiber and balanced carbohydrates.” For anyone wishing to try this recipe, Emily first recommends preheating an oven at 175 ° C and lining a bread box with parchment paper.
Then cut and grill a miche of rye leaven – uses the fracture in the air for this stage. Once finished, blitz the grilled slices in about 90 g of breadcrumbs.
After whipping six large eggs, Emily mixes the breadcrumbs with cottage cheese (150 g), chopped smoked salmon (100 g), a red half-nying finely in slices and a generous pinch of fresh etauche in a jug. To season, add salt, pepper and lemon zest for an additional kick.
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This mixture can then be emptied in a cooking box and sprinkled with sesame seeds. “Pour into the booked or non -stick baking tin and cook for 30 to 35 minutes until they are golden and adjusted,” continues Emily’s recipe. “Flaw yourself slightly, cut and serve. Eat within three days or wrap and freeze up to three months.”
Although Emily’s dish is full of many healthy ingredients, it highlights “balanced carbohydrates”. This generally involves promoting complex carbohydrates on simpler varieties, promoting more sustained release of energy.
Research suggests that complex carbohydrates, which have long molecular chains, are renowned for their ability to maintain the desires of annoying snacks. On the other hand, single carbohydrates are rapid energy sugars with shorter molecules chains, ideal for a quick but sadly famous boost for their tendency to trigger rapid blood sugar peaks.
The European Food Safety Authority recommends that individuals consume about 260 g of complex carbohydrates daily, but this can vary depending on age, sex and activity levels. The rye bread is among several other foods considered to be complex carbohydrates, positioning Emily’s recipe as a nutritionally tempting and strategic for those who follow these directives.
Complete list of ingredients for Emily’s recipe (serves four):
- Half a lemon for zest only
- A pinch of salt and pepper
- Half a red onion, finely sliced
- Chopped handle of fresh dill
- Breadcrumbs with grilled rye leaven, 90 g (it contrasts and toast a bread before blitz)
- A pinch of sesame seeds for the vinaigrette
- Chopped smoked salmon, 100g
- Six large eggs
- Cottage cheese, 150g
