Supporting clients with strategic eating decisions to optimize day-time energy levels, improve mental health and reduce risk for chronic disease is always an important focus in my role as a naturopath.
When it comes to eating, I find that breakfast is the meal where most people cut corners or make less than optimal choices due to being time poor and not actually understanding the importance of this first meal of the day.
I live in a household of busy working professionals. As with so many readers, being busy and time poor is a problem that impacts so many of us and from my experience, time poor people can make bad food choices purely due to lack of time and sheer exhaustion.
So, this recipe is another for the time poor amongst us with a desire to be healthy and feed their bodies fuel for optimal performance.
I adore the Mediterranean diet. Science consistently proves through studies and research that it is the healthiest diet in the world. Not only is it well studied but it is really yummy and very easy to sustain day in, day out, year on year.
The Mediterranean Diet is a nutrient-dense way of eating that can be beneficial for helping to prevent and to help reduce many of today’s chronic illnesses. This recipe is based on this beautiful way of eating and you might enjoy further reading on the Mediterranean diet here.
Wild caught smoked salmon, being a fatty fish is full of omega 3 fatty acids called Eicosapentaenoic acid (EPA) and, Docosahexaenoic acid (DHA). From a health point of view, Omega-3 fatty acids are a super food as they are essential for many functions of the body and have a myriad of health benefits.
Not only are omega 3 fatty acids important for making the structural membranes that surround each cell in your body, but they are involved in brain function, reducing inflammation, reducing the risk of cardiovascular disease, promoting healthy skin and immune health.
I am a huge fan of the Mediterranean diet for long-term health so the combination of fatty fish, green leafy vegetables, feta, cold pressed olive oil and lemon is tough to beat for nutrition and taste.
Why sheep feta? Dairy has A1 beta-casein and A2 beta-casein. A1 can be inflammatory and more difficult to digest for some people and this can lead to a range of symptoms. This is the reason that you see A2 milk on the supermarket shelves now. Sheep’s milk and goats milk contains much less or no A1 beta-casein meaning it is a much healthier version and a wonderful alternative for some people.
With this plate I usually add avocado which in my opinion is a golden child of “healthy fats”.
Avocados are one of my favourite fruits. Yes, that’s right – it is a fruit and is thought of as a super fruit because of its nutrient rich content. Each avocado contains over 20 or so essential nutrients, including healthy fats such as omega 3 fatty acids, fibre, antioxidants which include vitamin A, C & E, vitamin B6 and folic acid and potassium to name a few.
Avocados are also rich in anti-inflammatory phytonutrients called polyphenols & flavonoids and abundant with lutein which is a powerful antioxidant for eye health.
Having healthy fats in your diet is so important for optimal cholesterol levels and mental health. I sadly see many people reducing all fat and this couldn’t be further from what is needed. Good fats are critical, and avocado is a super food in this arena.
Herbs are a wonderful way to take a meal to a whole new level. I often use, fresh dill and basil with this dish and capers always have a place on this plate for flavour!
Extra Virgin Olive Oil is central to the Mediterranean Diet and why I use oil and olives in this recipe. The most important fat in olives is oleic acid with phenol content being responsible for most of olive oil’s health benefits. It is critical that you buy a bottle with “Extra Virgin” stated as not all oils are equal. Also look for a recent harvest date and a dark bottle to protect the oil.
Preparation time: a few minutes.
This recipe is to feed two people.
Ingredients
- 100 -200 grams of wild caught smoked salmon
- 1 small avocado, thinly sliced
- 2 handfuls of baby spinach
- 8 cherry tomatoes, halved
- 10 kalamata pitted olives
- 2 Tablespoons approximately of sheep feta (soft or hard), broken apart roughly
- 2 tablespoons of extra virgin cold, pressed olive oil
- 4 basil leaves ripped
- 1 tablespoon of dill
- 1 teaspoon of pine nuts
- 1 teaspoon of capers
- Squeeze of ½ lemon
- Pepper to taste
Instructions
Place your baby spinach in the middle of your plate.
Top the spinach with your avocado, feta, olives and cherry tomatoes
Sprinkle pine nuts and basil on salad mix
Place your smoked salmon on the side and sprinkle with capers and dill
Pour olive oil on the dish and squeeze your lemon.
Eat immediately and enjoy!
