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Food on the run
Mackerel with tomato and spinach on rye.
  • Food for Fuel
    Why Rye Bread? When you swap from white bread to brown bread you are looking to slow down the release of the carbs into your bloodstream so that your body won't be encouraged to store fat. Fibre in rye bread helps your body to do this and it will help you to feel fuller for longer. 1 slice of white bread contains 1g of fibre, 1 slice of rye bread contains 4.6g of fibre. Aim to eat 5 - 8g of fibre a meal. Is brown bread ok? Get used to looking at the label. Some breads are white bread with 'make up' on! Check that your bread has a high fibre figure and the more whole seeds you see in the bread, the better. Swapping to Rye Bread Rye bread is the ultimate destination. It keeps you fuller for longer and the seeds have oils that are good for you. If you are not sure you can go this far, we would suggest that you try this bread as toast with egg on or as suggested here, with hot tomatoes and spinach.
  • Shopping List
    Shopping list for 1 1 slice, 55g of rye bread 1 smoked mackerel fillet 100g plum tomatoes 40g raw spinach
  • Method
    1. Toast the rye bread lightly and heat the tinned tomatoes. 2. Put the raw spinach on the rye toast. 3. Put the hot tomatoes on top of the spinach and toast. 4. Serve with a hot or cold fillet of smoked mackerel. Still hungry? An orange is a good idea.
Calories 453, protein 22.4g, Carbohydrates 24.8g Sugar 1.0g, Fat 29.3g Saturated Fat 5.9g, Fibre 5.4g Salt 2.65g A food diary to help you monitor what you eat and do. Go to my food diary
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