We’re back with another Breakfast Bites post. Last time I showed you how to make a quick and easy overnight oats that packed over 45 grams of protein into one tasty bowl.
This time around, I’m giving ideas of how to implement more DHA into your breakfast and reap the benefits I mentioned in my last Workout Nutrition DIY post where we covered how to control cortisol, sleep better, and heal from your most intense workouts all by upping your DHA levels.
The great part about this breakfast is it’s inexpensive to make, it’s quick in just under 5 minutes, and you only need 2 ingredients.
Let’s get started.
Breakfast Bites: High Protein DHA Rich Breakfast Bagels.
When you think bagels for breakfast, what’s the first idea that pops into your head?
The first thing that may come to mind is bagels and cream cheese, bagels and boiled eggs with avocado, or bagels and smoked salmon. The problem is, the first can either be incredibly low in protein and the last can be ridiculously expensive to maintain as a regular breakfast item. The one in between can be effective, and while high in health fat, it can also be pretty low in protein if you’re just using one egg.
I built the SUPP UP. brand off of nutrient dense, easily accessible foods and nutrition know-how so you don’t have to break the bank, and you can travel wherever in the world while still hitting your nutrition and fitness goals. It was built for those in the military or active civilians. 8 years later, I still stand by that mission and am always looking to share that knowledge with people who want to take control of their health in both nutrition and fitness.
So let’s bring 2 foods to the spotlight and learn how when combined, they create a pretty nutrient dense breakfast (that can also be eaten as an in-between snack).
Bagels – and sardines.
Now before you make a face about sardines, my guess is you’ve probably never had them where they’re made to taste good. They’re not praised as much as salmon and tuna, the 2 most talked about (and probably over harvested) fish. Your local grocer doesn’t lay sardines out on display like they would a nice filet or cut of fatty salmon, or dark red tuna.
But sardines are packed with high protein, healthy fats – and more importantly of those fats, DHA. They’re not overpriced so you can load up on cans/tins for a lot less, they come pre-cooked, and there’s a variety of ways they’re seasoned so they’re ready to eat when you bring them home.
The key is, you don’t just crack them open and eat them straight from the tin.
Grill them instead.
SUPP UP. High Protein DHA Rich Breakfast Bagels
Makes: 1 serving
Prep Time: 2 minutes.
Cook Time: 3 minutes
Total Time: 5 minutes
Items Needed:
- An air fryer or the grill function on your oven
- A fork
- A small bowl
- A small plate
Ingredients:
- 1-2 tins of sardines
- Usually the ones that have a drained weight of around 80 grams.
- Tip: The sardines in tomato sauce taste best.
- 1-2 bagels
- Pick your favorite – plain, seeded, wheat, etc.
- Optional: Salt / pepper – some manufacturers already add salt but if you like yours saltier, then add a dash when you’re mixing things together.
Directions:
- Peel back the lid of the sardine tin and, depending on how the manufacturer packs them, carefully take out a sardine with a fork, then put it into a bowl.
- Take that same fork and find the opening where the sardine has already been cut – split that open and gently remove anything you may not want to eat. Repeat for each sardine until finished.
- Tip: Some people eat sardines whole, spine, guts and all. This is because everything comes cooked when they get packed into the tins. Personally, I eat the spine and take out the little organs.
- Separate the waste from the fish, scraping the waste out of the bowl and into a composter or the trash.
- Then take your fork and mash all the sardines together. Think of it like chunky pâté.
- Spread it over each bagel, and put it in the air fryer at 390 F / 200 C for 3 minutes.
- Take it out, serve it up on a small plate, and eat.
Here’s my next question – how much protein, carbs, and healthy fats do you think this recipe gets you?
You may be surprised.
Here’s the macros if you used 2 tins and 2 bagels:
Yeah – a nice hit of 69 grams of protein, 26 grams of healthy fats, 101 grams of carbs, and a good dose of fiber at about 4.5 grams, among other things. If you read the chapter on fats in SUPP UP. No Bull Whole Food Military Nutrition at Home, you’ll remember there’s good cholesterol and bad cholesterol, and so the number above won’t alarm you – because with fish oil, it’s good cholesterol.
Bagels are good in the morning because they’re quick to heat up, light on the stomach if you don’t like a heavy breakfast, and provide a good and balanced. hit of carbs, fiber, and a small hit of protein.
If you want more straight forward recipes like this and a detailed but easy to read understanding of how nutrition really works, pick up the SUPP UP. No Bull Meal Planner now, or get it as a bundle with the SUPP UP. No Bull Military Nutrition at Home guide.
That’s all, folks.
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Both books have recipes that provide nutritional breakdown so it makes things nice and easy.
Drop by next time for another great post to add to your workout and nutrition arsenal.
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Breakfast Bites: High Protein DHA Rich Breakfast Bagels is a post from and was seen first on SUPP UP.
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