Below I’ve include a recipe that makes a nutritious breakfast, but can be enjoyed as lunch or dinner during time restricted eating (TRE). Have a healthy 2019! Many health experts now regard time restricted eating (also known as intermittent fasting) to be one of the most important things anyone can do not just for weight loss but for their general health too.
TRE essentially involves eating all of your meals for the day within a designated time frame. Most commonly TRE involves eating food (breakfast, lunch and dinner) within a strict 12-hour window, but can be shortened to an 8-hour window, that means fasting for 16 hours every day.
A fasting period gives our bodies a chance to switch its priorities away from digestion and on to other important functions, such as autophagy (our cells’ self-cleaning process). An extended overnight fast will also help the body switch from burning sugar to burning fat.
Possible benefits of TRE:
- decreased risk of chronic disease such as diabetes and cardiovascular disease
- weight loss
- improved endurance
- more restful sleep
- increased lean muscle mass
- improved gut microbiome
- better digestion
RECIPE: Dukkah asparagus eggs
Recipe by: Tiina Lemmik
Prep time: 10 mins
Cook time: 25 mins
1 cup (200 g) white quinoa, rinsed
1 ¾ cup (430 ml) water
4 eggs, shells rinsed well
170 g asparagus, trimmed and halved crossways
1 tbs extra virgin olive oil
2 tbs pistachio dukkah – Egyptian spice mix (see recipe below)
300 g baby spinach, washed well
1 avocado, sliced thinly
½ cup (70g) unhulled tahini
1 tbs extra virgin olive oil
¼ cup (60ml) lemon juice
2 tbs water
- Place quinoa and the water in a saucepan, bring to the boil. Reduce heat to low, simmer covered for 12 minutes or until water is absorbed and quinoa is tender. Remove from heat and stand, covered for 5 minutes.
- Meanwhile, cook eggs in a saucepan of boiling water for 6 minutes for soft-boiled or until cooked to your liking. Remove with a slotted spoon, cool under running water. Return water to the boil. Cook asparagus for 3 minutes, drain. Cut asparagus in half diagonally.
- Make tahini dressing by whisking all the ingredients in a small bowl until combined and emulsified, season to taste
- Peel eggs, place in a bowl, drizzle with oil. Place dukkah in a small bowl and roll eggs in dukkah to coat.
- Divide quinoa, asparagus, and eggs between four bowls and drizzle with tahini dressing, season to taste
Keeps well in an airtight jar in a cool, dark place for up to one month.
Perfect with roasted vegetables or sprinkled over poached eggs.
Recipe: Pistachio dukkah
Dukkah is available in different forms from supermarkets and delis, any variety is suitable for this recipe or make your own. Alternatively, roll the eggs in toasted sesame seeds mixed with a little ground cumin.
Makes: 1 cup
¼ cup (40g) sesame seeds
½ cup (75g) pistachio kernels, finely chopped
3 tsp ground coriander
3 tsp ground cumin
½ tsp freshly ground black pepper
1 tsp salt
- place the sesame seeds in a medium non-stick frying pan over medium heat. Cook, stirring often, for 5 minutes or until toasted and golden
- add the pistachio, coriander, cumin and pepper, cook, stirring, for 1 minute or until aromatic. Stir in the salt and set aside to cool.