Nutritionist Emily English, 29, has unveiled a simple yet effective breakfast recipe that combines ‘balanced carbs’ with a substantial amount of protein. The dish, a ‘sesame salmon and rye toast loaf’, is ideal for individuals with hectic lifestyles and is effortlessly portable.
Emily’s breakfast formula emphasizes the importance of consuming a mix of protein, fiber, and balanced carbs. The recipe, which she describes as suitable for on-the-go consumption, can be stored for several days in the fridge.
The preparation involves preheating an oven to 175°C, toasting slices of rye sourdough, and then blending them to form crumbs. These crumbs are combined with whisked eggs, cottage cheese, smoked salmon, red onion, fresh dill, salt, pepper, and lemon zest. The mixture is poured into a baking tin, topped with sesame seeds, and baked until golden and set.
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Emily advises consuming the loaf within three days or freezing for up to three months.
The recipe not only provides a hearty source of protein through the salmon and eggs but also focuses on incorporating balanced carbs. This attention to balanced carbs aligns with the nutritionist’s aim to prioritize complex carbohydrates, which offer a more sustained release of energy compared to simpler varieties.
Complex carbohydrates, such as those found in rye bread, are composed of lengthy chains of sugar molecules, providing a longer-lasting source of energy and promoting satiety. This supports healthier snacking habits and more stable blood sugar levels, compared to the rapid spikes associated with simple carbohydrates.
The European Food Safety Authority recommends a daily intake of around 260g of complex carbohydrates, though individual requirements may differ based on factors such as age, gender, and activity levels. Rye bread, a key component of Emily’s recipe, is an example of a complex carbohydrate, reinforcing its nutritional value.
Emily’s ‘sesame salmon and rye toast loaf’ recipe serves as an accessible way to incorporate balanced carbs and protein into breakfast, catering to the needs of busy individuals seeking a nutritious and convenient meal.
Complete ingredients list for Emily’s recipe (serves four):
- Rye sourdough bread
- Six large eggs
- Cottage cheese (150g)
- Smoked salmon (100g)
- Red onion
- Fresh dill
- Salt
- Pepper
- Lemon zest