'I'm a nutritionist and I am obsessed with this easy breakfast'
A nutritionist has highlighted an unexpected breakfast option that's a mere 380 calories and notably 'quick to make'. Emily English, aged 30, boasts that her creation is not just rich in protein but also keeps you energised and satiated throughout the morning.
Contrary to what some might guess – perhaps an omelette, toastie or even a Full English – her speciality is actually inspired by Mexican cuisine. She's dubbed it 'breakfast tacos'.
"Soft fluffy cheddar scramble breakfast tacos," she said on TikTok recently. "I am obsessed with these tacos, made with soft cheesy pepper scrambled eggs, toasted corn tacos, avocado and finished with hot sauce. These are so satisfying and keep me full all morning and are also so quick to make."
Emily begins her recipe by chopping a spring onion and a quarter of a green pepper. She then sautés these ingredients for about two to three minutes over medium heat until the greens soften.
After reducing the heat, Emily whisks together two eggs with a pinch of salt and pepper. She suggests adding them to the pan with the greens and softly stirring with a spatula.
The goal is to create 'soft egg ribbons' – the main component of the taco. "When it still looks a little undercooked, grate over the cheese and either fold in and leave to melt on top," Emily described.
"Turn off the heat and place a lid on the pan. While the eggs cook, warm the tacos in a dry pan for about 30 seconds per side until lightly toasted." After the tacos have been warmed and plated up, Emily recommends adding some sliced avocado before piling the fluffy scrambled eggs on top.
Those who enjoy a bit of heat are then urged to reach for hot sauce, Sriracha, and fresh coriander or chives for an added kick. "Drizzle with hot sauce or sriracha and enjoy immediately," she added.
Avocados, often renowned as a superfood and King Charles' 'favourite lunchtime snack, ' are packed with nutrients such as magnesium, potassium, and healthy fats. In 2022, the American Heart Association (AHA) reported that consuming two servings of avocado weekly was associated with a notably reduced risk of cardiovascular disease, which causes thousands of deaths annually in the UK.
"These findings are significant because a healthy dietary pattern is the cornerstone for cardiovascular health, however, it can be difficult for many Americans to achieve and adhere to healthy eating patterns," Dr Cheryl Anderson, chair of the AHA's Council on Epidemiology and Prevention, said previously. "We desperately need strategies to improve intake of AHA-recommended healthy diets — such as the Mediterranean diet — that are rich in vegetables and fruits."
Moreover, tucking into eggs has been linked with a rise in 'good cholesterol' and even potential weight loss advantages. Helen Bell, a nutritionist at the UK Care Guide, recently told the Mirror: "In my experience, consuming eggs as a snack can actually be quite beneficial for weight loss. Eggs are high in protein, which helps to increase satiety and keep you feeling fuller for longer.
"This can reduce the overall calorie intake throughout the day. But, it's important to watch portion sizes and prepare them in a healthy way, like boiling or poaching, to avoid adding unnecessary fats."
Emily's ingredient list for breakfast tacos (serves one)
Two small corn or wheat tacos
Hot sauce/ Siracha to serve
Two eggs
Mature cheddar (20g)
One-quarter of a green pepper diced
One diced spring onion
One-quarter of a small avocado cut into four strips
Fresh coriander or chives
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