Breakfast is one of the most crucial meals of the day. One should not start his day without having a good breakfast. It is often said that one should breakfast like a king. Even though this is true, one should not indulge in a heavy breakfast.
It can hamper your health and you will put on weight very fast. Then what is it you should eat for breakfast which is healthy and filling. A salmon and egg sandwich with a fruit makes a power breakfast and keeps you fit for the day. You can also have fresh fruit juice if you don’t have time to eat a fruit. However make sure to have a juice which is free from sugar too keep down the calorie intake. Let us see the nutritional value of eggs, salmon and fruits when eaten for breakfast.
1. Eggs
When you need a fat free breakfast and are eating eggs, use the egg whites and not the yellow. The whites contain all the protein that an egg has hence eating the whites would give you proteins and less fats. They taste great in every meal.
2. Salmon
The salmon is a red colored fish with a high quantity of omega 3 fatty acids in it. Along with that it also has proteins, vitamins and minerals in it which are extremely healthy and good for the body. A smoked salmon is more health friendly than a fried one.
3. Fruits
Various fruits contain various forms of nutrition. All kinds of vitamins, proteins and minerals can be derived from different fruits. They are an excellent source of energy as they contain high quantities of glucose and fructose.
Recipe for eggs and salmon sandwich
Ingredients
- 1/2 teaspoon olive oil (extra-virgin)
- 1 tablespoon red onion very finely chopped
- 2 large beaten egg whites
- Salt to taste
- 1/2 teaspoon finely chopped capers (optional)
- 1 ounce of smoked salmon
- 1 slice of a tomato
- 1 English muffin made of whole wheat, toasted.
Preparation
Heat a saucepan, preferably a non-stick one and put in the olive oil. Once the oil is heated you need to add the onions to it. In a minute or two the onions will become soft and you can add the capers and the egg whites to the pan. Sauteing continuously would prevent the whites from sticking to the pan. Then add salt to this mixture. Saute for about half a minute and when the egg whites are done, switch off the heat. If you do not like capers you can always add freshly ground black pepper to the egg whites. This gives a great taste as well.
Take the muffin or whole wheat bread and place the slice of tomato on it. Then put the salmon slice and then a layer of the egg whites. You can use freshly chopped parsley or even chopped up iceberg lettuce to give the sandwich an extra crunch. Place the other part of the muffin on top and serve the sandwich.