Seafood Veggie Egg Pancake

If you are someone that is craving for something healthy and easy to prepare, this recipe is something just for you!

Let’s start with some interesting knowledges:

Dietary fiber

• Soluble fiber: can be dissolve and creates a gel that reduces cholesterol and sugar. It can improve blood sugar and reduce the risk for diabetes

  • Example foods: oat, peas, beans, apple, carrot

• Insoluble fiber: attracts water into stool. It can improve bowel movement and treat constipation. It also supports insulin sensitivity and reduce the risk for diabetes

  • Example foods: whole-wheat flour, cauliflower, nuts, beans, whole grain

Protein

• The basis of body structure (skin, hair)

• Can be found in animals and plants

• Different kinds of protein:

  • Animal protein: beef, pork, chicken, turkey, lamb

  • Plant-based protein: tofu, soy, bean, lentil

  • Seafood: shrimp, fish, crab, oyster

  • Dairy product: milk, cheese, yogurt

• Helps make antibodies and boost your immune system

• Helps keep cells healthy and healthy cell production
  

Healthy oil (monounsaturated and poly unsaturated fat)

• Good for blood vessels and heart, helps us absorb vitamins, and even helps us lose weight!

  • Example of healthy fat: olive oil, avocado, sunflower oil, nuts

Why is high fiber, high protein, and low carbohydrate diet good for weight loss?

High fiber food and protein food with less simple carbohydrate are lower in calories and can fill up the fullness. If you are not an active person and you are eating excessive carbohydrate, your body will convert the extra carbohydrate into fat. So, if you want to be fulfilled of the meal, eating more of the vegetables and lean meat/plant-based protein instead of carbohydrate can avoid having excessive calorie intake.

Here is a recipe of the “Seafood Veggie Egg Pancake” for 1 serving:

Ingredients

• 2 eggs

• ½ cup of mushrooms

• ½ cup of broccoli, chopped, raw

• 1 tsp of sesame oil

• 4 shrimps

• A pinch of salt (optional)

1. Dice broccoli, mushroom, and shrimp into small pieces.

2. Add sesame oil and heat up the frying pan.

3. Stir-fry the diced broccoli and mushroom, then add the shrimp until the shrimp is well done.

4. While waiting for the vegetables, beat the eggs thoroughly and add a pinch salt into the beaten egg.

5. when the vegetables and shrimp are in the desired texture, pour the egg into the pan.

6. Flip until one side is crispy.

7. Cut into slices!