Eggs are a complete protein and a versatile ingredient. Can be replaced with tofu if you’re vegan. However, this isn’t a complete protein so its important to make sure you’re eating a variety of protein sources throughout a day/week to get all your essential amino acids.
Breakfast burrito
1 tsp butter or coconut oil
2 – 3 tbsp mixed beans
1 tsp ground paprika
1 – 2 eggs or 100g tofu
Splash of milk if using eggs
Handful of lettuce or mixed leaves
½ avocado sliced
Salt and pepper to taste
To prepare:
Whisk eggs with salt and pepper and splash of milk. Or mash the tofu with a fork and reason with salt and pepper. Add the butter/oil to a pan and heat, add the eggs/tofu and cook for a few minutes until cooked through. Mix the paprika into the beans and add to the wrap with the scrambled eggs/tofu, lettuce and avocado.
Aubergine eggs/tofu
2 eggs or 100g tofu
1 aubergine
1 tbsp natural yoghurt
1 lemon
½ tsp cumin
1 clove garlic
1 tbsp tahini
Small handful fresh spinach, diced
Sumac spice
To prepare:
Slice the aubergine in half lengthways and grill or griddle for 20 minutes until brown Remove flesh and mix with yoghurt, tahini, garlic, cumin and squeeze over lemon. Cook eggs as you like or grill/roast the tofu. Place eggs/tofu on top of aubergine mixture and garnish with sumac spice and fresh spinach.
Protein pancakes
2 large eggs
15g protein powder (vanilla or peanut works well)
50g rolled oats
1 tsp ground cinnamon
1tsp butter or coconut oil
To prepare:
Place the egg, oats, protein powder and cinnamon into a blender and mix until smooth. Melt the butter or coconut oil in a small frying pan, add enough batter to make a small plam size pancake, cook for 1 – 1.5 minutes each side. Remove the cooked pancake and keep warm while cooking the rest of the batter. Serve topped with yoghurt, fruit and seeds.
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