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All tagged eggs
If you’re after a simple high protein meal, this asian inspired omelette with prawns is the easiest most fabulous lunch or brunch for 2, or even a quick midweek dinner. All the flavours of Asian cooking and packed with nourishing protein and portions of veggies! Serve with a side salad, stir fried pack choi or brown rice if higher carbs needed.
Sardines are one of the most non-dairy, nutrient dense forms of calcium with a 135g tin usually containing 363mg of calcium. Choose a good quality tin of sardines with the bones. I like the brands Parmentier or King Oscar. This lunch contains a whopping 561.5mg of calcium to show you just how easy it is to incorporate calcium in a non-dairy way to your diet. See tip below for calcium amounts of other ingredients.
In order to get enough protein into our diet we have been adding extra protein sources to our eggs for a higher protein breakfast. Two large eggs contain 14g of protein but adding 80g of paneer cheese gives you another 14g of protein. This works for us for better glucose control, muscle growth and no sugar cravings or hunger.
In a bid to make sure we hit a decent amount of protein for breakfast we have been trialling ways to increase protein in our eggs. Two eggs is just 14g of protein, but adding 100g cottage cheese increases the protein to 25g. I have added a small amount of smoked salmon to increase the breakfast to 30g of protein. This is optional, but for my needs 30g of protein is optimal.
These asparagus and sweetcorn fritters make a fabulous brunch and can be made ahead. They are also a great lunch alongside a salad. They are very versatile and can be eaten cold, added to a lunch box or picnic. Add a poached or fried egg and that’s good for anytime of day to fuel or refuel. Very handy for picnics and kids savoury snack.
These corn and quinoa fritters make a fabulous brunch and can be made ahead. They are also a great lunch alongside a salad. They are very versatile and can be eaten cold, added to a lunch box or picnic. When asparagus are not in season I would swap for a sliced avocado.
A spicy protein-packed breakfast or brunch that will keep you full for hours. For even more protein it’s also delicious with some feta cheese sprinkled on at the end. A great low-carb start to the day that helps to keep you full and balance blood sugars.
A protein-packed breakfast or brunch that will keep you full for hours. This is a useful breakfast to have when you know you are eating a later lunch. Also makes an ideal lunch - serve with a side salad for more nutrients in that case.
Omelettes or frittatas are your friends! They can be breakfast, brunch, lunch and can be eaten hot or cold! Eggs are a great natural, simple, complete and affordable source of protein teamed up with any seasonal vegetable you may have to hand. An omelette takes 5 minutes to make for a quick lunch at home. Made ahead, they are ideal cold in a wrap with extra salad leaves.
This is one of my favourite breakfasts - packed with protein and healthy fats to keep me full for hours. You can use whatever mushrooms you have to hand and any soft herbs. I will choose the herbs depending on what is available in my herb garden. Parsley and chives work particular well together in this frittata.
These bell pepper egg cups are one of the easiest nutritious option to kick start your day. Breakfast is important but it doesn’t have to be the first thing you do in the morning. What is key to a successful first meal of the day though is that is has to be quick, easy, delicious and balanced. Protein content is key to fuel the day ahead and keep you full until the next meal. If you can also include your first portions of fruit and veggies it’s an absolute winner. Give them a go! They make a fab Sunday brunch item too! Just add a sliced half avocado.
With busy lives and early starts breakfast can sometimes fall by the way side. We are great fans of breakfast - as we feel that if you start your day with a decent meal - then you are more likely to keep on track. If you skip breakfast and then reach for a sugary snack mid morning - then this makes it much harder to eat healthily for the rest of the day as your blood sugars start to become unbalanced. However we understand that not everyone wants to eat breakfast as soon as they wake up. So here are some solutions for breakfast on the go. Ideas that you can take with you into the office or work that can be eaten at leisure.
If you follow us on Instagram you will know that we recently posted a series called Nutrient Spotlight, where we took each vitamin and mineral in turn and spoke of how it is used in our body, why we need it and any symptoms of deficiency - also most importantly how you can find these nutrients in your food. The series was so popular that we have added them to our blog so you'll be able to access them easily. This week we spotlight the fat soluble vitamins – Vitamins A, D, E and K. It's very important to remember that these vitamins are stored in our body (in the liver) and so it's very easy to reach high and potentially toxic levels.
For those of us growing up in the 70s, 80s and 90s we were told that eating a low fat diet was healthy and we switched from high fat butter to margarine, full fat milk to skimmed milk and we stopped drizzling oil and butter on our salads and vegetables. Thankfully those days are now behind us and finally the message that eating low fat is healthy is starting to be replaced by the message that eating healthy fats is good for you. However, I still find there are many people that cling onto eating a low fat diet and have a fear of eating any fat. The idea that eating fat makes us fat was first touted in the 1950s and since this low fat message we have seen a rise in obesity, a rise in dementia-related illnesses and a rise in heart conditions.
As you know, at The health Boost, we are passionate about encouraging the whole family to eat real food together. This recipe is tasty, only takes a few minutes to make and will be loved by all, from toddlers to grown-ups and everyone in between. It is a great vegetarian or meat free day option that you can spice up with extra chilly!
Do you love asparagus but struggle with ideas? Try this fresh and lovely summery wrap. When entertaining over the summer months, we're always after new ideas for salads and easy healthy foods that we are able to prepare ahead to offer a wide selection of colourful, balanced sides for picnic and barbecues. This can be prepared ahead, presented as a salad, or served as a topping for a summery tart. The flavours will transport you to a sunny mediterranean destination!
When you love asparagus, the season is not really long enough, so I really try and come up with new recipes to include them at least a couple of times a week. This new recipe could very quickly become a seasonal staple for my family. It is quick to prepare, nutritionally balanced, can be adapted, can be eaten hot or cold, makes a perfect picnic or lunchbox item and when cut into squares it's a great finger food for the younger ones. What are you waiting for?
One of our number one nutrition tips is always to have protein with every meal and snack. The other is to try and add more vegetable portions daily. Breakfast is where most may struggle on both counts. With these egg muffins you’ll tick both boxes! Eggs are a great source of protein and you can add any type and colour of veggie you like! Perfect made the night before to eat on the go or once in the office. Can be eaten hot or cold and also ideal for lunch boxes or post workout snacks! Win Win!
