This recipe is by Diana Rodgers who shared it on the Nutrient Optimiser Facebook Page is a satiating way to start the day. The combination of the fish, greens and seeds provides a broad spectrum of vitamins, minerals, omega 3 and protein.
Diana says “I’m trying to increase nutrient density at breakfast. I just made this up and it was pretty satiating and delicious. Just toss all the ingredients in a pan. I topped with the fresh basil and sesame seeds.”
Macronutrients
One 228-calorie serving of this recipe provides 18 g of protein, 11 g of fat and 13 g of net carbs.
Micronutrients
The Cronometer screenshot below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
| Description | Amount | Unit |
| Tuna | 2 | oz |
| Maitake Mushrooms | 2 | oz |
| Chard, Swiss | 4 | leaf |
| Avocado Oil | 1 | tsp |
| Ginger Root | 1 | tbsp, sliced |
| Basil, Fresh | 6 | leaf |
| Onion | 1/4 | large |
| Garlic | 2 | clove |
| Sunflower Seeds | 10 | g |
Directions
- Add all ingredients other than basil and sesame seeds into a pan and cook together.
- Top with basil and sesame seeds and serve.
Suitable for
- athlete & bulking
- nutrient-dense maintenance
- maximum nutrient density
- bodybuilder
- blood sugar & fat loss
- blood sugar & diabetes
How Can I Calculate My Nutrient Intake?
If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge.
After a week of tracking your current diet in Cronometer, Nutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.