5 minutes and I have bread spread from a dietitian. Protein and omega-3s make all the difference
Recently, Patryk Puszkarz posted a recipe for a bread spread on social media.
- 2
- Calorie count
- 379 in each serving
- 170 g mackerel in tomato sauce
- 90 g of low-fat cottage cheese
- 20 g of natural yogurt
- 20 g of onion
- 60 g pickled or pickled cucumber
- salt and pepper to taste
- Preparation method
- Shredded fish and vegetables: Remove the mackerel from the can along with the tomato sauce and lightly mash it with a fork in a deep dish. Finely dice the onion and cucumber.
- Combining the ingredients: Place the low-fat cottage cheese and plain yogurt in the bowl with the fish and vegetables. Season with salt and black pepper, then mix thoroughly with a fork until the flavors combine.
Sandwich paste from a dietitian and its health-promoting potential
Mackerel and cottage cheese spread has some anti-inflammatory properties, thanks to the fish. Mackerel provides omega-3 fatty acids, including EPA and DHA, which help regulate inflammatory responses in the body and help suppress them. It's worth remembering that this bread addition is also a good source of protein (23 g per serving). It provides a long-lasting feeling of fullness after a meal, which significantly helps control appetite and calorie intake. This makes it a good choice for weight-loss diets, among other things. While it's not a magic bullet for weight loss, it can actually help you shed those extra pounds.
Anti-inflammatory cottage cheese and mackerel paste – useful tips
Use the mackerel with tomato sauce. It moistens the cottage cheese and adds even more flavor. First, mash the fish with the cheese, then stir in the yogurt. You don't need to achieve a perfectly smooth mixture. Finely chop the cucumber, and if it releases a lot of juice, squeeze it out lightly. This will prevent the paste from being too runny. Also, dice the onion into small cubes so that large pieces don't dominate every bite. Wait until the end to add salt: the fish in the sauce and the cucumber may already give the mixture a sufficiently salty flavor.
You can easily spice up the basic spread by adding dill, chives, or parsley. If you like a spicier spread, add a pinch of chili or more freshly ground pepper. Transfer the mixture to a sealed container and refrigerate immediately if you plan to serve it the next day. Spread the spread on bread just before eating to prevent it from getting soggy.
A dietitian's patent for a delicious spread for bread instead of butter
"Mix the mackerel with cottage cheese, yogurt, finely diced vegetables, and season with salt and pepper," Patryk Puszkarz suggests in his video. It all takes just five minutes. This spread, he emphasizes, can be a valuable part of the diet for people with insulin resistance. He recommends serving it on whole-grain bread, such as rye.
Recipe: Anti-inflammatory sandwich spread
An insanely delicious spread ready in 5 minutes.
- Addition
- Type of kitchen
- Traditional
- Number of servings
- Serving the spread: Spread a generous layer of the prepared mixture onto slices of rye bread. Eat immediately or store in an airtight container in the refrigerator for another day.
