Power Breakfast Recipe: Smoked Salmon and Egg Sandwich

smoked salmon recipe

Why is Salmon and Egg Sandwich considered to be a Power Breakfast Recipe and its good for your brain?

power breakfast recipe
Salmon

Salmon is rich in omega-3 fatty acids, which are essential for brain function. “This essential fatty acid protects neurons from injury, reduces cerebral inflammation, helps produce neurotransmitters that tell cells what to do and is essential for quick information transfer down the axon, the neuron’s highway.” Try to eat salmon  3 times per week.

Eggs

Eggs, specially the yolks, contain high level of choline, a nutrient that serves as the key ingredient in the manufacture of neurotransmitters, so that brain cells can communicate between each other and with muscle cells. It is a precursor for acetylcholine, a neurotransmitter involved in helping you remember things. Eating protein-rich foods like eggs for breakfast can improve overall cognitive performance.

Smoked salmon and egg whites on a muffin or on a toasted organic wheat bread is a perfect Power Breakfast Recipe that can boost your productivity, concentration and energy level that your body and brain need through out the day.

Prep: 15 mins  |  Cook: 15 mins  | Yield: 2 servings

Ingredients

1⁄2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
2 large egg whites, beaten
Pinch of salt
1⁄2 teaspoon capers, rinsed and chopped (optional)
1 ounce smoked salmon
1 slice tomato
1 whole-wheat English muffin, split and toasted

Instructions:

1. Heat oil in a small nonstick skillet over medium heat. Add
onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and
capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

For a more substantial meal, pair it with a piece of fruit or a glass of 100% juice.

Sources:

Recipe adapted from EatingWell.com

Featured Image via Pixabay

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