Ingredients
- eggs 2 pcs (110 g)
- chia seeds 10 g
- milk 60 ml
- low-fat cream cheese 60 g
- cucumber 120 g
- tomatoes 150 g
- baby spinach 40 g
- salt, pepper
Instructions
- In a bowl, beat the eggs with the milk, chia seeds, a pinch of salt and pepper. Let the mixture sit for 5 minutes, so the chia seeds absorb the liquid and thicken the composition.
- Heat a non-stick pan (ideally a small pan for individual pancakes) and pour a small amount of the mixture. Cook the pancakes over medium heat, 2-3 minutes on each side, until lightly browned.
- Spread low-fat cream cheese on each pancake.
- Cut the cucumber and tomatoes into slices or small cubes.
- Add the cucumber, tomatoes and fresh baby spinach leaves over the cream cheese. Roll the pancakes or serve them open, like a taco.
This combination is designed to optimize digestive health and ensure smart caloric intake. Eggs and cream cheese provide complete proteins, essential for tissue reconstruction. Chia seeds, through their remarkable content of soluble fiber, form a gel in the digestive tract. According to studies, this mechanism slows sugar absorption and stabilizes blood glucose, contributing to a constant energy state.
Furthermore, the presence of fiber from fresh vegetables (cucumber, tomatoes, spinach) acts as a substrate for intestinal microbiota, supporting the diversity and health of the microbiome. Spinach, in particular, brings a significant amount of vitamin K and magnesium, essential for coagulation processes and muscle function. It's a meal that contributes not only to physical satiety, but also to optimal gastrointestinal function and internal body balance.
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