A healthy start to the day is not a luxury, but a necessity. A breakfast that combines quality protein, healthy fats, and complex carbohydrates provides energy, stabilizes blood sugar, and keeps you feeling full for hours. One of the healthiest choices is a combination of salmon, avocado, eggs, and whole grain bread, with a glass of Greek yogurt.
Why these foods?
• Salmon It is rich in omega-3 fatty acids, which contribute to heart and brain health, reduce inflammation, and have a positive effect on concentration. In addition, salmon is an excellent source of high-quality protein.
• Avocado Contains monounsaturated fats that help regulate cholesterol, as well as potassium and fiber. Avocado gives a long-lasting feeling of satiety and makes breakfast nutritionally complete.
• Eggs are one of the most complete foods – they contain proteins of high biological value, B vitamins and choline, important for brain function. Poached eggs are light and extremely nutritious.
• Whole grain bread Provides complex carbohydrates and fiber that provide steady energy without sudden spikes in blood sugar. It is the ideal base for a healthy and filling breakfast.
• Greek yogurt Rich in protein and probiotics, it contributes to digestive health and additionally prolongs the feeling of satiety. A glass of yogurt with this meal rounds out the nutritional balance.
video: News online
How to prepare breakfast
1. Poached eggs
In a small saucepan, heat the water to just before boiling. Add a dash of vinegar, gently swirl the water to create a swirl, and carefully drop in the egg. Cook for 2,5 to 3 minutes, until the whites are set and the yolks are still runny.
2. Avocado prayer
Mash a ripe avocado with a fork, add a pinch of salt and a few drops of lemon juice.
3. Toast
Lightly toast the whole grain bread, spread the avocado spread, and carefully place the poached egg on top. Serve the salmon on the side, so that it remains the visually and texturally dominant part of the plate.
4. Serving
Serve with a glass of Greek yogurt – simple, delicious and extremely nutritious.
Bonus video:
