A High Protein and Healthy Fats Breakfast Idea from our Holistic Nutritionist Amy Jones!
This delicious recipe not only supports the growth and maintenance of lean muscle, it’s healthy fat content supports mood stabilization, focus, attention and memory.
Movement & Mental Health Ingredients:
- Sweet Potato: Rich in complex carbohydrates, they provide sustained energy, essential for physical activity. They’re also high in vitamin C and beta-carotene, antioxidants that help reduce inflammation and aid in muscle recovery.
- Avocado: A great source of healthy monounsaturated fats, vital for brain health and cognitive function. They also contain fibre, which aids in digestion, and potassium, which is important for muscle function and hydration balance.
- Smoked Salmon: High in omega-3 fatty acids, known for their anti-inflammatory properties and benefits for brain health, including mood regulation and cognitive function. The protein and Vitamin D in salmon also support muscle repair and growth.
- Eggs: A complete protein, eggs provide all the essential amino acids needed for muscle repair. They are also rich in vitamin D and choline, a nutrient that supports brain health and aid in neurotransmitter synthesis.
Want more recipes like this or curious about your nutrition? Contact us to find out more about Amy and her services!
Ingredients
- 1 medium – Sweet potato
- 1 – Avocado (peeled, sliced)
- 5 oz package – Smoked salmon
- 2 tbsp – Avocado oil
- 1 pinch – Sea salt and pepper
- 2 medium – Eggs
- 2 sprigs – Fresh dill, fresh (for garnish)
Directions
- Preheat oven to 400F.
- Wash and scrub the sweet potato. Slice the potato lengthwise, into even slices, using a mandoline.
- Lightly oil both sides of the sweet potato slices, then place on parchment paper on a baking sheet. Bake for 30 minutes or until slightly toasted.
- While the potato is baking, bring a pot of water to a simmer. Crack and poach the eggs for 3-4 minutes. Remove the eggs from the pot and place in a bowl of room-temperature water (while the potato is still baking). Alternatively, prepare your eggs as desired (e.g. poached, fried, scrambled, etc.)
- Once the potato has cooked, add to a plate and top with sliced or mashed avocado, smoked salmon and a poached egg. Garnish with dill and enjoy!
Recipe by Amy Jones.
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