Prepare a quick version of shakshuka by combining marinara sauce, white beans, eggs, and bread for an express breakfast high in fiber (~10 g) and protein (~20 g), ideal for maximizing satiety.

noli's read

Kylie Sakaida proposes a simple and realistic recipe, whose stated nutritional values (~10 g of fiber and ~20 g of protein) are entirely accurate given the ingredients used. The highly satiating effect of this synergy is widely supported by nutritional research. Notably, a randomized clinical trial from the University of Minnesota proved that a bean-based meal (rich in fiber and protein) generated as much satiety as a beef-rich meal. Furthermore, the systematic review by Clark and Slavin on the impact of fiber confirms that its inclusion promotes fullness and helps naturally regulate appetite. If one were to be pedantic, the 5-minute preparation time is a bit optimistic for obtaining perfectly cooked eggs in the sauce, but the effort required remains minimal. In short, it is excellent advice—pragmatic and scientifically sound.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019