Something I’m probably going to be talking about a lot more here is the strategy behind building a healthy meal, rather than just one-off recipes for you to piece together for a healthy diet. Don’t get me wrong, I’ll still be posting recipes aplenty, but…
This technique is what I use to ensure I get a balanced start to the day. What qualifies it as “balanced”?
- I need some protein to start the day, even if it’s just one perfectly cooked egg with the yolk still gooey. Pastured eggs also have the double benefit of contributing a dose of omega-3 fatty acids to your diet. Another fantastic option is smoked, canned or freshly-cooked salmon, although be conscious of your seafood sourcing.
- I love to pair my protein with carbs to kick-start energy levels, and sweet potatoes are a perennial favorite of mine. Wrap a small one in a damp paper towel and cook on high in the microwave for 5-8 minutes, then unwrap and slice lengthwise.
- Add leafy greens for texture/color to please the eye and fiber/vitamins to please the digestive system.
- Avocados, sliced or mashed to your preference only need a sprinkle of salt and perhaps the addition of sesame seeds or dukkah to make them a delicious and nutritious additional to a balanced breakfast.
- Last but not least, I love to add a “wildcard”. This could be berries, melon or tomatoes, nuts, or an additional vegetable that’s beautifully in-season. Tender green sprouts, edible flowers, roasted beets, radishes, sauerkraut.
These are my building blocks for a balanced breakfast prep. If you need specifics, see the recipe below. In either case, I hope you enjoy a balanced breakfast at the earliest opportunity!
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Building a Balanced Breakfast
Scale
Ingredients
- 1 tsp coconut oil
- 1 egg
- 1 small sweet potato, roasted as described above and halved
- A handful of arugula or other salad greens
- A handful of cherry tomatoes
- 1/2 avocado
Instructions
- Melt the coconut oil in a small skillet over medium heat. Crack the egg into the skillet and cook, flipping once, to your preference.
- While the egg cooks, toss the arugula with salad dressing (I use Tessemae’s) and arrange it on a plate. Add the half sweet potato, egg, and tomatoes (sliced if desired).
- Slice an avocado in half lengthwise, remove the pit, and peel off the skin. Slice widthwise, sprinkle with sesame seeds (if desired).
- Sprinkle the breakfast with coarse flake salt, and enjoy.
The Comments
Jessica Bradshaw
That looks delicious, colorful and so balanced! I am a huge fan of starting the day off with a balanced meal.
Fresh Planet Flavor
Jessica BradshawThank you, love color in my breakfasts… it’s a must-have.
Karin Rambo
Yum! This looks so good! It’s exactly the breakfast I would love to have, but never have time to make. 🙂
Fresh Planet Flavor
Karin RamboIt’s way quicker to make than you think. 🙂
Sophia
This whole breakfast looks so good. And your presentation is excellent. I liked how your broke down the food groups as well.
★★★★★
Grok Grub
SophiaI think it’s important for people to understand the food groups in order to ensure there’s adequate representation by each one on their plates.
Jane @ seejane.me
This looks splendid! So colorful, balanced and healthy!
Mia
Oh my goodness YUM! I will definitely be making this.. This literally made my mouth water lol!
Cassandra
Oh wow. This breakfast is everything I love. YUM!
Grok Grub
CassandraTomatoes, eggs, sweet potatoes, frilly greens… everything I love, too. 🙂
Alexis
This looks incredible! Definitely going to add this to my must try list!
★★★★★
Rachel
Ooh this looks so good. I wish I had more time in the morning for a solid, balanced breakfast!
Morgan
YUM! Looks like a delicious way to start your day!
Emily
This is my kind of breakfast! It looks amazing! I have to eat a nutritious breakfast like this because if I have a sugar filled breakfast I get a headache in the afternoon.
Klauss
Great breakfast, my favorite arugula present 🙂
★★★★★
Grok Grub
KlaussArugula is one of my favorites, too. So spicyyyyyy!
Becky Winkler (A Calculated Whisk)
Looks amazing! I aim for something like this but am often missing 1 or 2 components. Inspired to add even more goodness to my bfasts now!
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Jess
This is literally over half a day’s fat, not even counting if you added a “wildcard” like nuts… the word “balanced” should be nowhere near this recipe. Give yourself waaaay more veggies, swap the egg for a better source of protein like lentils, quinoa, beans, etc. I don’t mean to be rude, I’m just being real – misinformation like this is why we have an obesity problem. Plug this into any macro/micro nutrient calculator and you’ll see that this is not something you should be eating on the regular. Just because something is fresh and colorful doesn’t mean it’s healthy.
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Fresh Planet Flavor
JessAre you a low-fat vegetarian? If so, you likely have fundamental issues with the nutritional premise of this entire blog. Thanks for stopping by, though.
GetThatRight
Thanks for sharing these wonderful tips.
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