It's been a few weeks since I'm using Airfryer and honestly, I don't see a way to be without it anymore. And of course, not to share with you easy and delicious recipes in it :)
This interesting recipe that will diversify your hectic morning routine is for tortilla rolls in two variants - raw or baked in breadcrumbs in Airfryer.
The recipe requires only a few ingredients and no more than 10 minutes to prepare.
Grab the recipe along with a few reasons to have breakfast :)
Breakfast and Your Weight
Can a morning meal be good for your waistline? Some studies say yes. Researchers have found that on average, people who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day.
But it doesn’t guarantee you’ll fit into those skinny jeans. A recent study compared weight loss among people who ate breakfast with those with didn’t. The meal didn’t make any difference.
If you’re dieting, don’t think cutting calories by skipping the meal will help. Studies show that most people who lose weight and keep the weight off eat breakfast every day.
On the other hand, you need to pay attention to what, when, and how much you eat. One study showed that people who had large breakfasts ate more during the day.
Why Kids Need Breakfast
Sometimes children don’t feel like eating in the morning, but it’s important that they do. Their growing bodies need the nutrients and fuel.
Kids who don’t eat in the a.m. have a harder time focusing, and they become more tired in school. They may also be cranky or restless. And it isn’t just their moods that can suffer. Their schoolwork can, too. One study showed that kids who ate breakfast had higher test scores than those who didn’t. Most children don’t get all the vitamins and minerals they need from just lunch and dinner.
Kids who skip breakfast are more likely to eat junk food during the day and be overweight. One study showed that teenagers who ate breakfast every day had a lower body mass index (BMI) -- a measure of body fat based on height and weight -- than teens who never ate the meal or who sometimes did.
If your youngster doesn’t want to eat in the morning at home, pack something they can have on the way to school or between classes. Opt for fruit, nuts, or half a peanut butter and banana sandwich.
A Doughnut Won’t Do
You don’t need to eat a big meal for breakfast, but it’s a good idea to have something small within an hour of waking up. Even last night’s leftovers zapped in the microwave will do.
Resist that pastry or doughnut, though. Your best bet is a mix of foods that have carbohydrates, protein, healthy fats, and fiber. Carbs will give you energy right away, and the protein will give it to you later on. Fiber keeps you feeling full.
Try a whole-grain cereal, low-fat milk and fruit, or a breakfast smoothie made from low-fat yogurt, fruit, and a teaspoon of bran. Nuts or whole-grain granola bars are also easy options.*source
Let's jump straight to the recipe!
Prep: 5 min
Cook time: 5 min
Servings: 3 portions
Calories per serving: 387 kcal
Find the recipe & nutrition facts below :
3 large tortillas
3 cherry tomatoes (chopped)
1 avocado (sliced)
6 pieces of vegan salami or smoked tofu
6 slices of vegan yellow cheese
For baked ones:
½ cup of aquafaba (canned chickpea water)
2 tbsp. chickpea flour
Step 1: Place about a third of the avocado on a tortilla and mash it with a fork. Add a little lemon juice (optional).
Step 2: Place sliced cherries, 2 pieces of vegan salami or smoked tofu, and 2 pieces of vegan cheese on top. Wrap in a tight roll and cut it into small rolls (about 6 pieces). Repeat with the other products. The raw version is ready.
Step 3: For the baked version, mix the aquafaba together with the chickpea flour. Brush each of the rolls on all sides.
Step 4: Roll each piece in breadcrumbs.
Step 5: Bake in an Airfryer at 200C for 5 minutes or in a pan.