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Feel fuller for longer by adding eggs to these meals

Feel fuller for longer by adding eggs to these meals

Do you often feel hungry within an hour of eating your last meal? This usually happens to me if I haven’t had a well- balanced nutritious plate of food including complex carbs, a source of protein, lots of veggies and some healthy fats. There seems to be a trend of lots of people experimenting with a vegetarian diet this year and I think that’s amazing for our planet and our health but it is important to still take care of the protein part of our plates but this doesn’t have to come from meat.

I love eggs because they are a source of protein and healthy omega 3 fatty acids. They are a cheap and easy to use super food! For this blog post, I've added eggs to meals that you might not ordinarily think to add an egg to. It’s quick and simple to do and will help you feel full between meals.

Open Egg and Roasted Veg Sandwich

The sandwich is still the go to lunch for lots of us but sometimes get a bad name. I think if you have choose good quality wholegrain bread and make sure your toppings are balanced and nourishing then they are a great choice. I’ve added a poached egg on top of roasted veg and whizzed up a simple pesto. I love to keep the egg soft boiled so that the yolk soaks into the rest of the sandwich. It reminds me of those pizzas with an egg on top. I love them! It’s an open sandwich so it only uses one slice of bread but the egg will ensure you still feel full and satisfied.

Ingredients

Serves 1

  • 1 slice of wholegrain bread
  • 5 cherry tomatoes (halved)
  • ½ courgette (cut into chunks)
  • ½ yellow pepper (cut into chunks)
  • Olive oil to drizzle
  • Black pepper
  • Sea salt
  • Handful of fresh basil
  • Handful of spinach
  • 1 tbsp pine nuts
  • 1 tbsp olive oil
  • ½ garlic clove
  • 1 tbsp water
  • 1 British Lion egg

Method

  1. Preheat the oven to 180C.
  2. Place the tomatoes, courgette and yellow pepper in a baking tray with a drizzle of olive oil and a sprinkle of salt and pepper.
  3. Roast the vegetables for 15-20 minutes.
  4. Meanwhile, make the pesto by blending the basil, spinach, pine nuts, olive oil, garlic and water to form a chunky pesto.
  5. When the roasted veg are 5 minutes from being done, put your bread in the toaster.
  6. Heat a little oil in a pan to fry your egg.
  7. Put the dish together by topping the toast with the pesto, roasted veg and runny egg on top.

Baked Porridge Cake

I’m always on the look out for meals that can satisfy both my sweet and savory taste buds but still pack in veg and a good source of protein. Et voile, I give you this baked porridge cake. Ideal for breakfast, lunch or dinner, yes porridge cake for dinner! You wouldn’t think to add an egg or courgette to your porridge but with this baked version you can sneak those ingredients in. A great option for kids too.

Ingredients

Serves 1

  • 2 small bananas (mashed)
  • 1 British Lion egg
  • 2 tbsp oats
  • ½ courgette (grated)
  • 1 tsp cinnamon
  • Handful frozen blueberries
  • 1 tsp coconut oil

Method

  1. Preheat the oven to 180C.
  2. Mix together the mashed bananas, oats, egg, cinnamon and grated courgette till combined in a bowl.
  3. Lightly heat for 5 minutes before transferring to a small baking tin or ramekin and bake for 15 minutes.
  4. Make the blueberry topping by heating the blueberries and coconut oil in a pan and drizzling on top.

Egg Baked Sweet Potato

This is the simplest recipe and I don’t know why I’ve only just thought of doing this. You’ve probably seen egg baked in peppers and avocados but for a super filling lunch try it baked in a sweet potato. Now the trick here is to have the right sized potato. I half mine and put them in ramekin pots, I then scoop out a little of the potato to create a hole for the egg. Enjoy these are their own as a post workout snack or with lots of veggies for a wholesome meal.

Ingredients

Serves 2

  • 1 large medium sweet potato (halved)
  • 2 British Lion eggs
  • Chilli flakes

Method

  1. Preheat the oven to 180C and bake the sweet potato for 40-45 minutes until soft.
  2. Transfer each half to a ramekin bowl and slice a cross on top of each half, scoop out a little bit of the flesh inside to create some space.
  3. Crack an egg into each sweet potato and bake in the oven for another 10-15 minutes.
  4. Sprinkle with chilli flakes.