Albany boiled egg sriracha mayonnaise sarmie


  • 2 slices Albany Low GI Wholewheat Bread
  • ¼ Small Avo (30g)
  • 2 Large boiled eggs (100g)
  • 10ml sriracha
  • 15ml mayonnaise
  • 45ml Low Fat Plain Yoghurt
  • Juice of ½ a Fresh Lemon
  • 15g Parsley
  • Black pepper
  • Handful of fresh rocket leaves (25g)


  1. Spread mashed avo on both slices of bread
  2. Chop one boiled egg (keeping the other aside for the sarmie), stir together with the sriracha, yogurt, lemon juice, parsley and mayonnaise, season with black pepper
  3. Slice the remaining egg in quarters, place the quarters of boiled egg on the mashed avo
  4. Then fill with the sriracha egg mayo mix and scatter with fresh rocket leaves
  5. Top with the remaining slice of bread spread with mashed avo.

Nutritional Information for the recipe (per serving):

Energy (kJ) Protein (g) Carbohydrates (g) Added Sugars (g) Dietary Fibre (g)
2440 26.6 47.7 0.9 9.5
Total Fat (g) Saturated Fat (g) Monounsaturated Fat (g) Polyunsaturated Fat (g) Sodium (mg)
30 7.5 11.5 8.4 814

A toast to bread and all its benefits

Dietitian, Nicola Walters, tells us all the good things about bread and why we should eat it.

Bread is a staple food that has been around for more than 10 000 years. It’s delicious, convenient, and satisfying, sure, but what if I told you it was healthy too?

With advancements in recipe development, the composition of bread has been perfected over many years. What has evolved has created a selection of bread choices that, when eaten as part of a healthy, balanced diet, can add valuable nutrition elements.

A loaf affair

When choosing the perfect bread to suit your needs, look for the nutrition information label and be sure to size up the competition. Not all breads are created equal.

If it’s weight management and weight loss you desire, focus on the overall kilojoule value of the bread.

To lose weight, daily energy intake (measured in kilojoules) from food and fluids should be less than total energy expenditure (energy spent on daily activities, exercise and normal body functions).

A lower total kilojoule content per slice means a lower contribution to total daily energy which means more wiggle room for calorie deficits.

But that’s not all that matters; the quality of the kilojoules is equally important. Quality kilojoules come from foods that offer additional nutrition related benefits over and above the energy they provide.

Fibre is one such nutrition factor that offers huge health benefits, such as controlled blood glucose levels for sustained energy. Fibre also improves gut health; keeping the tummy bloat-free and regular.

Any bread that has more than 6g of fibre per 100 g serving is considered high in fibre and will increase daily fibre intakes and boost health. Well, isn’t that the best thing since sliced bread?

Low GI options

Sustained energy you say, but do we still have your attention? For this, it might be worthwhile to focus on low GI bread options. No, this isn’t a new Wi-Fi speed to rival 5G; the glycaemic index (GI) is referred to as the GI.

The GI of a food indicates how quickly that particular food (normally a food that contains carbohydrates) will raise the amount of glucose in the bloodstream.

A croissant for example, will be considered a high GI food because it increases blood glucose levels as fast as lightening, after being eaten.

A slice of low GI, high-fibre bread on the other hand, is considered a low GI food because it steadily releases glucose into the bloodstream, over a period. This means no more concentration rollercoasters and more stable energy cycles throughout the day.

If it’s health you’re after, you can have your high-fibre, wholegrain bread and eat it too. But when you do, remember the whole truth: no one food or diet can be “best” for health. The true effect of bread, like any other food eaten, must be considered in the context of the diet as a whole.


Nicola Walters is a registered dietitian and has workedas an associate Dietitian at Nutritional Solutions in Johannesburg since 2013. Nicola is an accredited DNAlysis practitioner and enjoys optimising her patient’s health outcomes through the individualised interpretation of genetic results.

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Albany Bread-A-Betix Super Citrus Chicken Sarmie


  • 2 slices Albany Bread-A-Betix Low G.I. White Bread

For the citrus mayo:

  • 60ml mayo
  • 5ml lemon zest
  • 5ml lemon juice
  • 5ml orange juice
  • 5ml orange zest
  • 1 chicken breast
  • 2,5ml ground ginger
  • Olive oil for frying

For the cucumber pickle:

  • 80ml apple cider vinegar
  • Black sesame seeds
  • 15ml brown sugar
  • ¼ cucumber, shaved
  • Fresh watercress


  1. For the chicken breast, toss in the ginger and pan fry until cooked through and golden. Slice.
  2. For the pickle, mix together the vinegar, sugar, and black sesame seeds and then toss in the shaved cucumber. Leave to pickle for 15 minutes.
  3. For the citrus mayo, mix together the lemon and orange zest, juice, mayonnaise and season to taste.
  4. For the sarmie, spread the 2 slices of bread with citrus mayonnaise, top with watercress then place sliced, grilled chicken on each slice.
  5. Top with cucumber pickle and extra zest!

Albany Bread-A-Betix Omega MEGA Muncher


  • 1-2 slices Albany Bread-A-Betix Low GI Wholewheat Brown Bread
  • Zest and juice of ½ lemon
  • 80ml cottage cheese
  • 5ml dill chopped + extra for garnish
  • 1 spring onion, chopped
  • Sliced red onion
  • Smoked mackerel fillet


  1. 1. First create the lemon cottage cheese by mixing together lemon juice, zest, cottage cheese and chopped dill.
    2. Spread mixture onto 1 slice of bread.
    3. Layer on the sliced red onion.
    4. Flake the mackerel fillet and place on top.
    5. Garnish with spring onion and dill.
    6. You can close up your sarm with another slice of bread if desired!

Albany Bread-A-Betix Do The Salsa!


  • 2 slices Albany Bread-A-Betix Low GI Wholewheat Brown Bread, toasted
  • 1 avocado
  • 15ml lemon juice
  • Corn (fresh or tinned)
  • Fresh coriander
  • For the salsa:
  • 15ml chopped coriander
  • ½ red onion
  • 1 tomato
  • A squeeze of lemon juice


  1. First, make the salsa by mixing finely diced red onion and tomato together.
  2. Stir in chopped coriander and lemon juice.
  3. Next up – smashed avocado! Mash the avo with lemon juice.
  4. Time to assemble. First spread the smashed avo on the bread.
  5. Top with corn and red onion salsa, and garnish with fresh coriander.

Albany Bread-A-Betix Tasty Tzatziki Roll Ups


  • 3 slices Albany Bread-A-Betix Low G.I. White
  • 60ml yogurt
  • 1/8 grated cucumber
  • Mint leaves, chopped
  • 5ml lemon juice
  • 2.5ml chopped garlic
  • 1 large zucchini, sliced lengthways and grilled
  • Fresh chopped Italian parsley
  • Shredded crisp lettuce
  • Drizzle of olive oil
  • 5ml lemon zest
  • Seasoning to taste


  1. Thinly slice zucchini lengthwise.
  2. Grill zucchini ribbons on a medium heat and drizzle with a little olive oil.
  3. To make the tzatziki – mix the yogurt, cucumber, garlic, chopped mint leaves, and lemon juice together.
  4. Place lettuce on each slice of bread, top with tzatziki and then the zucchini.
  5. Roll up each slice of bread into a cone and wrap with greaseproof paper.
  6. Drizzle with olive oil and lemon zest.

Albany Bread-A-Betix Smashing Good Chickpea Chow


  • 2 slices Albany Bread-A-Betix Low GI Seeded Brown Bread
  • Butter lettuce
  • 80ml chickpeas, smashed with a fork
  • 30ml tahini
  • ½ avocado, sliced 


  1. Lay the lettuce on top of 1 slice of bread.
  2. Top with smashed chickpeas, and drizzle with tahini.
  3. Lay the sliced avo on top of the chickpeas.
  4. Top with the second slice of bread and chow down!

Albany Bread-A-Betix Soy Much Energy Steak Sarm


  • 2 slices Albany Bread-A-Betix Low GI Wholewheat Brown Bread
  • Beef strips
  • 30ml light Soy sauce
  • 10ml oil
  • 4-6 slices tomato
  • 15ml Dijon mustard
  • Handful of baby spinach leaves


  1. Fry the beef strips in oil over a high heat. Once cooked, pour the light Soy sauce into the pan and cook for a further minute.
  2. Spread the Dijon mustard onto both slices of bread.
  3. Lay four of the tomato slices on one of the slices of bread.
  4. Top with beef strips and cover with second slice of bread.
  5. Pop the sarm on a heated pan and toast until outside of bread is golden. Remove from heat and fill with fresh baby spinach.
  6. Slice and skewer to serve.