400 g of cooked Chick Peas Freshona

3 eggs (3 x (59-60 g))

50-70 g of shredded butter 82%

2 (tsp) tea spoon of mustard

1 (tsp) tea spoon of chilli paste

1/2 small red onion cut to cubes (55 g). Can be added to spread or just sprinkled on top. 

salt and pepper for adjusting the taste

2 wholegrain baguette or buns ( 2x80 g)

cherry tomatoes about 100 g ( 5 pcs)

1. Drain Chickpeas through sieve and leave a drained water for later use.
2. Hardboil eggs and peel them off.
3. Put drained chickpeas in the blender / chopper and mix them to pasta.
4. Add 3 hard-boiled and peeled eggs and mix together.
5. Add 2-3 teaspoon of mustard and 1-2 teaspoon of chilly pasta.
6. Add some drained water to make it less dense.
7. Add salt and pepper for final adjustment of taste.
8. Additionally you can add onion cutted on cubes for taste or texture or colour accent  

Ready SPREAD put on whole grain bun or kaiser or baguette.

Add on the plate cherry tomatoes, sprinkle with red onion, chive or parsley and you can enjoy really tasteful breakfast or dinner. 

I have prepared about 690 g of spread which is sufficient

for 5 servings a 140 g or

for 6 servings a 115 g or

for 7 servings a 99 g . 

I eat 2x75 g wholegrains buns , 216 g of spread and 5 pcs of tomatoes and I was more than happy for 6 hours. I had no need for sweets, sugars, bon bons, chocolate or sweet drinks. When I calculated calory intake it was about 323 kCal in spread and 376,5 kCal in wholegrain buns, altogether 700 kCal. No Glucose peak.Lot of proteins, complex saccharides and a lot of fiber. I felt excellent. Juicy cherry tomatoes and red onion brought beatiful additional  taste.

You can set your needed calory income as needed by decreasing number of whole grain buns and decreasing amount of eaten spread. Do not forget to put it into your daily meal plan.

I hope this is excellent inspiration for healthy meal plan. More recipes you can find in our MEAL PLAN.