Breakfast is the most important meal of the day, and this dish is a perfect combination of health, flavor, and simplicity. With a few small adjustments—like swapping white bread for whole-grain and skipping the banana—it can also fit seamlessly into the category of low-glycemic dishes. This means it helps maintain stable blood sugar levels and provides long-lasting energy without causing a sugar spike.
Packed with proteins, healthy fats, and fiber-rich carbs, it’s a meal that fuels your body and mind while supporting balanced nutrition.
The Benefits and Ingredient Harmony
This breakfast plate brings together ingredients that complement each other nutritionally and tastefully:
- Smoked Salmon: A rich source of omega-3 fatty acids that promote heart and brain health.
- Boiled Eggs: Packed with high-quality protein and essential vitamins like B12 and choline for brain function.
- Cheese Slices: Provide calcium and additional protein to keep your bones strong and body fueled.
- Arugula and Tomato Salad: Loaded with fiber, antioxidants, and vitamins, keeping your digestion healthy and immune system strong.
- Fresh Bread: Offers slow-releasing carbohydrates for sustained energy throughout the day (opt for whole-grain bread for a low-glycemic option).
- Banana (optional): A natural source of potassium and quick-digesting carbs for an instant energy boost, but it can be skipped to reduce glycemic impact.
Ingredients
- 2 boiled eggs (soft to medium)
- 50–70g of smoked salmon slices
- 2–3 slices of cheese (your choice: mozzarella, gouda, etc.)
- A handful of fresh arugula
- Cherry tomatoes, halved
- 1/4 red bell pepper, diced
- 3 slices of fresh whole-grain baguette or sourdough bread (for a low-glycemic option)
- Olive oil, salt, and pepper for the salad
- Optional: 1 ripe banana for extra sweetness
Instructions
- Prepare the Eggs
- Boil the eggs to your preferred doneness (soft or medium is ideal). Peel and set aside.
- Assemble the Salad
- In a bowl, mix arugula, halved cherry tomatoes, and diced red bell pepper. Drizzle with olive oil, and season with a pinch of salt and pepper. Toss gently.
- Arrange the Plate
- Place the slices of smoked salmon and cheese neatly on the plate. Add the boiled eggs, cutting them in half to showcase their perfect yolk. Add the salad and slices of fresh whole-grain bread.
- Optional Touch
- Include a banana on the side for a touch of natural sweetness and balance, or skip it to keep the dish low-glycemic.
This breakfast is as beautiful as it is nourishing, offering a perfect balance of flavors and textures. With its low-glycemic ingredients, it supports stable energy levels and keeps you feeling satisfied longer. It’s quick to prepare, making it ideal for busy mornings when you need something wholesome to power you through the day.
Give this recipe a try and let me know how you liked it in the comments! Enjoy your healthy start to the day! 🥗🍳
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