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Is toast and eggs healthy?

Eggs provide a source of protein and fat, while toast is a source of complex carbohydrates. Together, this triple whammy offers good nutrient diversity, which is fundamental for a healthy breakfast that keeps you full for longer.

nourishandtempt.com - 5 Healthy Egg & Toast Recipes - Nourish & Tempt

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5 Healthy Egg & Toast Recipes

Wondering what to do with the carton of eggs in your fridge? Enjoy browsing this collection of healthy egg and toast recipe ideas, as well as tips for picking a nutritious loaf of bread. All featured recipes are vegetarian-friendly. No matter whether you’re cooking breakfast, lunch or dinner, if you have an egg you have a meal. Offering oodles of culinary variety, eggs can be poached, boiled, fried, baked, scrambled, or in an omelette – and with each pairing perfectly with grainy toast!

A Nutritionally Balanced Pair

Eggs and toast – they’re a match made in food heaven, and compliment each other well nutritionally. Eggs provide a source of protein and fat, while toast is a source of complex carbohydrates. Together, this triple whammy offers good nutrient diversity, which is fundamental for a healthy breakfast that keeps you full for longer. Nutrition Tip: eat the whole egg for all its nutritional perks – do not egg-nore the yolk (ba dum tss). It’s a good source of fat soluble vitamins, and one of the richest dietary sources of the essential nutrient choline.

Tips for Picking a Healthy Bread

Picking a loaf of bread at the supermarket can be confusing. With dozens of varieties lining the shelves, some naturally offer more nutritional bang for buck. But how do you sift through? Here are tips: Opt for whole grains. Whole grains contain all parts of a grain kernel, i.e. the fibrous bran layer, nutrient-packed germ, and protein and starch rich endosperm. This means both more nutrition and depth of flavour. Whole grains can include oats, millet, quinoa, buckwheat, brown rice, rye, sorghum and whole wheat – look for them listed high on the ingredient panel. Whole grains contain all parts of a grain kernel, i.e. the fibrous bran layer, nutrient-packed germ, and protein and starch rich endosperm. This means both more nutrition and depth of flavour. Whole grains can include oats, millet, quinoa, buckwheat, brown rice, rye, sorghum and whole wheat – look for them listed high on the ingredient panel. Check out how much fibre your loaf has. It’s recommended adults eat 25-30g of fibre per day (Eating and Activity Guidelines for New Zealand Adults, 2020). Look for a loaf that offers ideally 5g or more of dietary fibre per 100g – you can find this listed on the Nutrition Information Panel (NIP) It’s recommended adults eat 25-30g of fibre per day (Eating and Activity Guidelines for New Zealand Adults, 2020). Look for a loaf that offers ideally 5g or more of dietary fibre per 100g – you can find this listed on the Nutrition Information Panel (NIP) …and the protein content. A bread rich in whole grains tends to be reflected in a higher protein content. Look for 3-6 grams of protein per slice.

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A bread rich in whole grains tends to be reflected in a higher protein content. Look for 3-6 grams of protein per slice. Go for seeds! Keep an eye out for a loaf with (or garnished with…how boujee!) seeds, like flax, chia, sunflower or pumpkin. These nutrient-dense seeds help boost the protein, healthy fat and micronutrient content. Keep an eye out for a loaf with (or garnished with…how boujee!) seeds, like flax, chia, sunflower or pumpkin. These nutrient-dense seeds help boost the protein, healthy fat and micronutrient content. Be mindful of sodium if needed, for example those with high blood pressure. Choose a bread with less than 450mg sodium per 100g in the NIP. Fun fact: wholemeal is a name given to whole grains that have been ground into a flour. This can produce a bread with a higher glycemic index (which measures how carbohydrate foods impact blood sugar levels) with our body not having to work as hard to break down the dietary fibre!

Egg & Toast Recipe Round Up

Below is a collection of egg and toast recipe ideas. Click the ‘get recipe’ tab to be taken to the full recipe and kitchen notes. I hope you find something to inspire your next meal! 1. Quick Pesto & Scrambled Eggs on Toast A quick and easy breakfast idea, that is so satisfying on the tastebud front – you get herby, creamy, salty, tangy and fresh flavours all at one. Get the recipe 2. Soft-Boiled Dippy Eggs with Wholegrain Toast Soldiers An easy and speedy breakfast. With perfect soft-boiled eggs ready in just minutes, pair with buttery grainy toast 'soldiers' for some seriously tasty (and fun!) fuel to power your morning. Get the recipe

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3. No-Bake Chickpea Shakshuka A delicious meal no matter the time of the day. This popular one-pan North African and Middle Eastern classic sees eggs baked in a rich tomatoey sauce. Use toast to mop up the lovely sauce and runny egg yolk! Get the recipe 4. Jammy Egg, Avocado & Pesto Toast This trio of jammy eggs, pesto and avocado is deserving of a spot in the toast topper hall of fame (mine, at least). Ready in less than 15 minutes, enjoy as a nutritious breakfast or lunch idea. Get the recipe 5. Eggy Toast A cute and fun breakfast idea for kids (or adults – why not!). Don't let your punched-out toast go to waste – spread with avocado, butter, vegemite or nut butter. Get the recipe

Thanks for reading 🍳 Below is my favourite recipe from the bunch. It’s simple, but so delish. What’s your pick?

nourishandtempt.com - 5 Healthy Egg & Toast Recipes - Nourish & Tempt

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