Thursday, January 12, 2023

Fresh Start: Healthy Breakfast or Brunch Plate

A breakfast or brunch plate filled with protein and nutrient rich items.  It's healthy eating without restricted dieting!

Healthy Breakfast or Brunch Plate

Are you one of those people that like a fresh, healthy start to the New Year!  While we try to eat healthy most of the time we always make an effort to get back on track after all the holiday indulgences!  Today's post is not a recipe but an inspiration on a healthy way to build your breakfast or brunch plate.  

Breakfast doesn't have to be filled with sweet pastry, pancakes, or waffle items.  Salad or veggies for breakfast? Of course! This plate is filled with protein, healthy fats, and nutrients.  Hopefully this will inspire you to change up your breakfast routine to include some different items.


What Ingredients do I need to re-create this?

  • Eggs - make them scrambled, poached, or fried.  Good source of proteins, unsaturated fats, and vitamins.  My scrambles are here and here.
  • Avocado - ripe sliced avocado provides healthy fats, vitamins, and potassium.
  • Grapes - great source of vitamins, potassium, and antioxidants.
  • Bananas - great source of potassium, fiber, and antioxidants. 
  • Whole Wheat bread - great source for fiber, vitamins, minerals and other nutrients.  Can help in lowering cholesterol.
  • Greek yogurt cream cheese - provides more protein and half the fat of regular cream cheese.
  • Cucumber - filled with water for hydration, fiber, and vitamins.
  • Tomatoes - great source of antioxidants and vitamins.
  • Olive oil - rich in healthy fats
  • Red Wine Vinegar - lowers blood sugars, nutrients, iron, vitamins.

Substitutions and Variations

  • Whole wheat bagel topped with cream cheese and lox.
  • Any type of fruit
  • Avocado toast
  • An omelet with vegetables mixed in.
  • Have a side salad with a mix of vegetables along with your eggs.
  • Hard boiled eggs.
  • Add cheese cubes to the dish.
  • Add a mix of nuts and dried fruit.
  • Grilled asparagus and tomatoes.
  • Slices of deli ham or turkey.
  • Add greek salad with feta.
  • Marinated or roasted chickpeas.
  • Vegetable fritters - any type.

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Healthy Breakfast or Brunch Plate

To a plate add scrambled eggs, sliced avocado, toasted whole wheat bread that has been spread with Greek yogurt cream cheese and topped with sliced bananas.  Add a cluster of grapes, and a healthy serving of chopped cucumbers and cherry tomatoes tossed with olive oil and red wine vinegar.

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