Breakfast isn’t just the first meal of the day; it’s also the most important if you want to curb cravings before lunch. Eating a nutritious breakfast boosts the body’s energy stores after an overnight fast, making us more alert and focused. Research suggests that a breakfast high in protein can increase feelings of fullness, reduce hunger hormones, and decrease food cravings, especially for high-fat or sugary foods.
Eggs are a worthwhile addition to your breakfast plate, but they’re not just for loading onto toast or rolling up in a wrap. You can use eggs to make tasty, healthy burritos stuffed with veggies and beans to really set you up for the day.
Nutritionist Dr Emma Derbyshire comments: “Eggs can form the basis of lots of cost-effective, ultra-processed-food-free family meals. They are highly versatile and very easy to combine with plenty of other healthy ingredients”.
Eggs are a high-quality protein. They are also naturally rich in vitamin D, B2 (riboflavin), vitamin B12, iodine, and selenium and contain several other essential dietary vitamins and minerals.
For balanced nutrient-rich meals, combine eggs with fibre-rich beans or wholegrains and fruit and vegetables containing vitamin C, such as tomatoes, spinach, red peppers, and broccoli.
Breakfast burritos recipe
Ingredients
- One-quarter of a red onion, finely chopped
- One beef, tomato, finely chopped
- One chilli, finely chopped
- Two ripe avocados, finely chopped
- Juice of one lime
- One tin of chopped tomatoes
- Six pickled jalapeno slices, chopped
- 250g cooked brown rice
- Six large British Lion eggs
- Two tbsp parsley, chopped
- One tin of kidney beans, washed and drained
- Coriander, sour cream and a wedge of lime to serve (optional)
For the filling
Chop up all of your ingredients and place the onion, chilli, and tomato in a bowl. Season and mix well to combine, then add the avocados. Squeeze over the lime juice and mix well.
In a separate bowl, mix the rice, beans and chopped tomatoes with the jalapeno slices.
For the burritos
Beat the eggs and parsley together in a jug and season to taste.
Heat some oil in a frying pan and add about one-quarter of the mix. Cook the mixture flat, like a tortilla, for two to three minutes (it should cook through; if not, flip and cook for two more minutes).
Remove the egg tortilla from the pan and place it on a plate. Repeat to make three more.
Lay out the egg wraps and top with the rice mixture and guacamole. Gently roll up and serve with chopped coriander, sour cream, and lime wedges.