The Breakfast Salad

We’ve all heard the saying “Breakfast is the most important meal of the day.” And yet many people are still skipping the meal or just grabbing a quick snack as they run out the door for their morning commute.

Breakfast is the most important meal of the day because it sets the tone for your nutrition and your metabolism for the day. When we start our day with a typical American breakfast: cereal, waffles, donuts, or the quick grab granola bar, our body goes into sugar burn mode. We find ourselves frequently hungry, craving more sugar, and with spikes and drops in energy levels.

I recommend breaking the fast, whether it’s 6am or 11am, with a substantial meal that is high in protein, healthy fats and loaded with veggies. For those with active jobs or an intense morning workout routine, adding some starchy carbs such as oats, potatoes, or fruit will also aid in muscle recovery and balanced energy levels.

Breakfast is my favorite meal of the day and the only meal where I don’t get bored by eating the same thing day in and day out. Currently I am all about the Breakfast Salad. It’s loaded with vitamins and minerals, sprinkled with some antioxidants and has more than one slow digesting fat to keep me feeling full and my energy levels even for hours afterwards. Some people may think that a salad for breakfast is a little out there but if you include just enough sweet I promise you’ll love it.

Here is my step by step guide to creating the perfect breakfast salad

Step 1: Choose your base.

My go to is arugula. I find that it will stay fresh for a full week and I enjoy the slightly peppery taste. Spinach or mixed salad greens are also great options.

Step 2: Add your “starchy” carbs.

This is where I get my little bit of breakfast sweetness in the form of berries. Most days some roasted potatoes are also included (nursing momma). Shown are baby purple potatoes but sweet potatoes are another great option for that breakfast “sweet” flavor.

Step 3: Cooked vegetable.

Onions that are somewhere between sauteed and caramelized are my favorite. Some other good options might be sauteed peppers or mushrooms.

Step 4: Your Healthy Fats.

This is where you add your salad dressing. Something made with olive oil or avocado oil will be your best options. I make a simple vinagrette with equal parts balsamic vinegar and olive oil, a spoonful of dijon mustard and a sprinkle of garlic and thyme. There’s also a sprinkle of goat cheese because cheese makes everything better.


Step 5: Top with your protein.

There’s nothing wrong with eating eggs every day for breakfast but the quality of those eggs is important. Opt for organic pastured eggs from the supermarket, a local farm, or a friend with chickens. If these are out of your budget organic and free range are also good options. Have an egg allergy or intolerance? Opt for a pork chop or chicken sausage.


Step 6: Enjoy!


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