Corn tuna fritter stack with poached eggs and spinach

Perfect when you’re looking for something different for brunch or breakfast – corn tuna fritter stack with poached eggs and spinach. These tuna and corn fritters are high in fish and plant-based proteins and are a great source of dietary fibre. Oh, and they taste really good too!

Fritters are always a good choice but this recipe just made them an essential breakfast to include in your week. 

 Ashleigh Feltham (MNutrDiet)

A must-try breakfast for anyone wanting both taste and a load of nutrition benefits. The quality Safcol Yellowfin Tuna Chunks Italian Style in Oil will give you sustained energy with a good amount of protein. This fish will also help to boost your brainpower because of the omega 3 fat which also plays a role in keeping your heart working optimally. As an anti-inflammatory fat, it may also help to reduce symptoms of rheumatoid arthritis.

If you choose chickpea flour, chickpeas add a huge 11.6g of protein per cup and help to keep you feeling fuller for longer. The soluble fibre in chickpeas helps reduce the amount of cholesterol your body can reabsorb which helps to lower your cholesterol levels.

Corn adds to the fibre content in this meal but also gives you immune optimizing and eyesight enhancing vitamin A. The capsicum will add to the immune support with its vitamin C as will the onion with its flavanol quercetin. The baby spinach leaves add more vitamin A and C but also folate needed to help repair and protect your DNA. The truss tomatoes will keep both your heart and for the gentlemen your prostate healthy with the antioxidant lycopene. All these delicious vegetables will keep your blood pressure at a healthy level by providing potassium.

Eggs are an additional source of protein and add vitamins A and D. Vitamin D assists your immune system but also allows calcium to be absorbed properly in your body. On top of this choline can be found in eggs which are needed for an optimal central nervous system function. Also, iodine and selenium which are required for healthy thyroid and metabolic function. Selenium plays other roles and acts as an antioxidant and helps make DNA.

When selecting your oil, opt for the extra virgin olive oil as a monounsaturated fat. This type of fat boosts your ‘good’ HDL cholesterol and helps to lower your ‘bad’ triglycerides. It also adds to the antioxidants in this meal with over 36 different types! Fritters are always a good choice but this recipe just made them an essential breakfast to include in your week.