A nutritionist has served up a clever breakfast option brimming with ‘balanced carbs’ and a generous helping of protein. Emily English, 29, claims her recipe is the ideal choice for those with hectic schedules, offering convenience for on-the-go consumption.
While you may envision a sandwich or bacon butty, Emily’s creation is actually a unique ‘sesame salmon and rye toast loaf’ that can be savoured hot or chilled. Sharing her culinary secret on Instagram, she penned: “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 anyone eager to try this recipe, Emily first recommends preheating an oven to 175°C and lining a loaf tin with baking paper.
Next, slice up and toast a loaf of rye sourdough—Emily uses an air fryer for this step. Once done, blitz the toasted slices into about 90g of breadcrumbs.
After whisking six large eggs, Emily mixes the breadcrumbs with cottage cheese (150g), chopped smoked salmon (100g), finely sliced half a red onion, and a generous sprinkle of fresh dill in a jug. To season, add salt, pepper and lemon zest for an extra kick.
Find out about the symptoms you need to watch out for and get health advice with our free health newsletter from the Daily Express
This blend can then be emptied into a baking tin and sprinkled with sesame seeds. “Pour into lined or non stick baking tin and bake 30–35 mins until golden and set,” Emily’s recipe continues.”Cool slightly, slice and serve. Eat within three days or wrap and freeze for up to three months.”
Although Emily’s dish is brimming with numerous healthy ingredients, she puts a considerable focus on ‘balanced carbs’. This usually involves favouring complex carbohydrates over simpler varieties, promoting a more sustained energy release.
Research suggests that complex carbohydrates, which have long molecular chains, are renowned for their ability to keep pesky snack cravings at bay. On the other hand, simple carbohydrates are quick-energy sugars with shorter molecule chains, great for a speedy boost but infamous for their tendency to trigger rapid blood sugar spikes.
The European Food Safety Authority recommends that individuals consume about 260g of complex carbohydrates daily, but this can vary depending on age, sex, and activity levels. Rye bread is among several other foods considered complex carbohydrates, positioning Emily’s recipe as tempting and nutritionally strategic for those following these guidelines.
Full ingredients list for Emily’s recipe (serves four):
- Half of a lemon for zest only
- A dash of salt and pepper
- Half of a red onion, finely sliced
- Chopped handful of fresh dill
- Toasted rye sourdough breadcrumbs, 90g (she slices and toasts a loaf before blitzing)
- A pinch of sesame seeds for dressing
- Chopped smoked salmon,100g
- Six large eggs
- Cottage cheese, 150g