Nutritionist Emily English, 28, used her social media platform to share the simple recipe behind her ‘butterbean shakshuka egg pots’
A nutritionist has highlighted a simple but healthy breakfast that’s easy to prepare the night before work. Emily English, 28, said while it’s easy to get ‘stuck in a rut’ over the first thing you eat in the morning, this dish is undoubtedly a ‘winner’.
Posting to Instagram, Emily delved into the recipe behind her ‘butterbean shakshuka egg pots’. They are not only high in protein but fibre too, offering various benefits for weight management, digestive health and overall well-being.
“I always get asked about healthy prepable breakfasts, and this butterbean shakshuka egg pot is one you have to try,” Emily wrote. “Full of protein and fibre, which is the perfect way to start your day, basically pimped-up baked beans.
“Guaranteed to keep you full and energised until lunch with no slump. I serve with a soft-boiled egg but scrambled or fried works, or stick in some sausages.”
Kicking off her tutorial, Emily sautéed an onion and pepper in a pan with just a pinch of salt before adding garlic, harissa paste, and tomato paste. After a few minutes, she then threw tinned cherry tomatoes and drained butterbeans into the mix.
“Add another pinch of salt, then cook down until the mix is thickened and unctuous but not dry,” she continued. “Boil your eggs to your liking, I like six minutes and then into an ice bath for three mins.
“Portion the bean mix into three containers, top with your eggs, fresh dill, and a crumble of feta.” Emily also said these meals are enjoyable both hot or cold, and can be reheated in the microwave if desired.
She added: “If prepping to reheat later, I cut my egg into 1/4’s to prevent any explosions in the microwave.” Emily certainly isn’t alone in highlighting the perks of eating eggs at breakfast.
Helen Bell, a nutritionist at the UK Care Guide, previously told the Mirror that such a snack is potentially game-changing for shedding pounds, too. “In my experience, consuming eggs as a snack can actually be quite beneficial for weight loss,” she said.
“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.”
She went on: “Eating ‘clean foods’ such as chicken, fish, fruits, vegetables, nuts, and seeds can, in my experience, be incredibly beneficial for weight loss. These foods are typically lower in calories and higher in essential nutrients compared to processed foods. They provide fibre, which aids in digestion and helps maintain a feeling of fullness.”
Emily’s ingredient list (to serve three)
- One tin of cherry tomatoes (or high-quality chopped tomatoes)
- 240g drained butterbeans
- One red onion
- One large green pepper
- One garlic clove (minced)
- One tsp harissa paste
- One tbsp tomato puree
- To serve per portion: two eggs, fresh dill and 15g feta
