Waking up on a Monday morning feels much better when you have a great meal waiting for you. Many of us fall into a trap of eating the same cereal every single day. I want to help you change that routine with something fresh and filling. This breakfast toast is packed with healthy fats and keeps you full until lunch time.
I love making this because it takes almost no time to put together. You do not need to be a professional chef to get this right in your own home. If you enjoy simple meals, you might also want to look at this Creamy Lemon Ricotta Pasta with Spinach for a light dinner option later in the week. Sometimes, we just need something quick and easy to get the day moving at Azeely.
Ingredients Needed
You can find these items at almost any local grocery store. Try to pick high quality ingredients because this dish relies on their natural flavors.
- Two thick slices of sourdough or whole grain bread
- One ripe avocado
- Four ounces of high quality smoked salmon
- One small lemon for juicing
- One tablespoon of capers
- A pinch of red pepper flakes
- Fresh dill for garnish
- Sea salt and black pepper to taste
Step By Step Making
1. Start by popping your slices of bread into the toaster. You want them to be golden brown and nice and crunchy. This base is important because it holds all the toppings without getting soggy.
2. While the bread toasts, cut your avocado in half. Remove the pit and scoop the green flesh into a small bowl. Use a fork to mash it up, but keep it a little chunky so it has a nice texture.
3. Squeeze a little bit of lemon juice into the mashed avocado. Add a small pinch of sea salt and mix it all together. The lemon helps keep the avocado bright green and adds a nice zing to the flavor.
4. Once the toast is ready, spread the avocado mixture generously over each slice. You want a thick layer so that every bite is creamy.
5. Take your smoked salmon and drape it over the avocado. You can fold the pieces to make them look nice and rustic. It does not have to look perfect to taste amazing.
6. Sprinkle the capers over the top of the salmon. These little bites add a nice salty punch that cuts through the creaminess of the avocado.
7. Finish it off with a dash of black pepper and a few red pepper flakes if you like a little heat. Add the fresh dill on top for color and a fresh herbal scent.
Nutritional Value
It is good to know what you are putting into your body. This meal provides a great balance of macros to start your morning. Please note that these numbers are estimates based on standard serving sizes.
- Protein: About 22 grams per serving. The salmon is an excellent source of lean protein.
- Calories: Roughly 420 calories per plate. This gives you enough energy to tackle your morning meetings or errands.
- Carbs: Approximately 35 grams, mostly from the complex fibers in the sourdough bread and avocado.
Health Benefits
Eating healthy fats in the morning is a game changer for your brain. The avocado provides monounsaturated fats that help your heart health and keep your skin looking good. You will notice that you do not get those mid morning energy crashes that happen when you eat sugary muffins or processed snacks.
Smoked salmon is loaded with omega three fatty acids. These fats are very good for your focus and memory throughout the work day. Because this meal has plenty of protein, you will not find yourself reaching for a vending machine snack at ten in the morning.
The addition of lemon juice provides a small boost of vitamin C, which is great for your immune system. Fresh herbs like dill are also full of antioxidants. When you eat a breakfast that actually provides nutrients, you feel much more productive and positive about your daily goals.
Cooking this meal is a form of self care. It tells your body that you value your health. Even on your busiest Mondays, taking ten minutes to prepare a real meal makes a big difference in how you feel for the next few hours. Enjoy this simple and tasty breakfast toast as you plan your week ahead.
Keep your kitchen simple and your ingredients fresh. Eating well does not have to be difficult or expensive. When you choose foods that are rich in vitamins and healthy fats, your body rewards you with steady energy and a better mood. I hope you try this recipe and share it with someone you care about.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
