- Crispy Kale Salad with Curried Almonds
- Kale and Ricotta Salata Salad
- Spicy Kale and Quinoa Salad with Sweet Corn, Avocado, and Black Beans
- Easy Cauliflower Fried Rice Recipe
- Sesame Soy Soba Noodles with Chicken, Shiitake Mushrooms, and Edamame
- Quinoa and Whole Wheat Couscous Blend with Mushrooms and Truffle Oil
- Tasty Green Smoothie
- Blueberry Spinach Smoothie
- Teriyaki Mushroom and Asparagus Quinoa
- Roasted Rainbow Carrots Recipe
Smoked Salmon, Egg, and Pesto Breakfast Sandwich
Wow, sorry it’s been so long since I last posted! I’ve had a lot of things going on and for some reason my pictures weren’t uploading to wordpress…and I definitely can’t have recipe posts without pictures! =]
On to the post! This is one of my favorite weekend breakfasts. I typically have a healthy green smoothie for breakfast, like this one here, but it’s nice to switch it up every now and then, especially on the weekends. I haven’t really posted too many healthy breakfast recipes, so here’s my first! This will taste like you are really spoiling yourself , but it’s all natural and fresh so stop over thinking it and just enjoy it already! It’s a perfect sized breakfast coming in at 365 calories and packs 35g of protein. Winning! While the fat content is a little higher than you might like, it’s still much less than 20% of the meal’s total calories and healthy fats should make up about 20% of your calories each day, which should be less than 70 grams a day. Moral of the story…don’t fear fat!
Honestly, if you’re eating fresh non-processed foods, don’t even worry about the calories and fat, just enjoy because you are eating right!
Now tell me that doesn’t look fan-frickin-tastic!
And here’s the best part: it’s super quick & easy to make, and it doesn’t require a lot of ingredients. Awesome! I actually made a homemade pesto the other day because I picked up some fresh basil at the store so I made this sandwich with it and OMG…talk about flavor!! You can also get a fresh made pesto at places like whole foods and farmers markets but making your own is always better! So anyway, I love this breakfast because it really fills me up. It’s got a ton of protein and some fiber in it to last you for a while. Gotta love that.
Interesting Facts about Smoked Salmon (Lox): Smoked Salmon, like it’s non-smoked buddy “regular salmon”, is a great source of omega-3 fatty acids. In just the amount needed for this breakfast you’ll get about a third of the recommended daily dose if you’re a women, about 20% if you’re a man. A deficiency of Omega-3 fatty acids can result in depression, memory loss and even dementia, so make sure you’re getting enough each day! As much as I love smoked salmon, I have to warn you that it is really high in sodium so you have to limit your intake of this delicious food. Choose the smoked salmon that has the least amount of sodium per serving and definitely don’t eat it every day! Enjoy it only as a treat to help avoid high blood pressure and heart disease which are associated with high sodium diets.
Here’s What You’ll Need:
♦ 2 oz. smoked salmon
♦ 1 organic free-range egg (I try to buy the most humane products if I can. Getting your eggs from a farmers market is even better!)
♦ 1 tbs pesto sauce (recipe here!)
♦ a small handful of organic fresh spinach
♦ 1 slice of low sodium deli provolone cheese ( I like boar’s head non-smoked& low sodium, because they are only 50 calories per slice and they don’t contain as many additives as most packaged cheese. I also stick to blocks of cheese or deli slices because shredded cheese contains weird additives like cellulose so the cheese doesn’t clump together…don’t really want to put that into my body voluntarily!)
♦ a few thin slices of red onion
♦1 piece of whole wheat bread
♦ cooking spray
♦ salt & pepper to taste
Makes 1 serving at approximately 365 calories, 16g fat, 18g carbs, 4g fiber, 35g protein per serving
Here’s What You’ll Do:
Spray the cooking spray on a pan and turn up the heat. Once the pan is hot, crack the egg over it and cook for about a minute. Sprinkle with salt and pepper. Add the slice of cheese on it and cook for another minute.
While the egg is cooking, use half the pesto to cover the bread slice and add the spinach on top of it. Throw that in a toaster oven or on a hot pan to toast. After the egg/cheese is done cooking for a few minutes add it on top of the bread and continue to toast for another minute or 2 until the cheese starts to brown.
Place the bread and egg on a plate then top with the smoked salmon, remaining pesto, and onion slices. Enjoy slowly & responsibly because it’ll be gone before you know it and you’ll be longing for just oneeee moorreee bitteee!