Breakfast might be the most important meal of the day, and it can certainly be the most versatile. It’s time to think outside the cold cereal box or fast food and time to give yourself a boost of nutrition and energy to fuel your day—try a breakfast salad! These yummy recipes will get you eating healthier today!
Steak and Egg Breakfast Salad with Asparagus and Mandarin Oranges
Steak and eggs may seem like a decadent option for breakfast, but when it’s served on top of a healthful green salad with asparagus and mandarin oranges, it’s a game changer. You can serve the steak hot, fresh off the grill, if you’ve got some time to spare in the morning, or it’s perfectly acceptable to use it cold in this recipe, using leftovers from the night before.
For the eggs, the method of basting (detailed below) is the easiest way to have a tender result without poaching (also called them ‘dunkin’ eggs’ because you could dunk your toast into them). And the fresher the better. Have one or two, depending on how much energy you need for the day. The warm yolk is heavenly paired with a bite of steak and piece of asparagus, but you can cook it to whatever level you prefer.
2 cups young, mixed salad greens of your choice
3-4 oz. cooked steak
½ cup asparagus, cut into bite-sized pieces
1/3 cup Mandarin oranges
1-2 farm fresh eggs, basted*
Salt and pepper to taste
Balsamic vinegar or orange vinaigrette (recipe below)
Slice the steak and quickly heat in a skillet for a couple of minutes, or use sliced cold. Blanch the asparagus for 2-3 minutes. Drain and rinse with cold water. Arrange the mixed greens on the plate. Place the steak and asparagus on top. Add the Mandarin oranges.
*To baste your eggs: add butter or oil to a non-stick pan set on medium heat, and carefully crack in the eggs. Don’t break the yolks. As the eggs start to cook, add approximately 1/3 cup of cold water. Place a lid on the eggs for roughly a minute or so, depending on desired doneness.
Using a slotted spoon, remove the egg(s) and place on top of the salad.
Dress the salad with a couple of splashes of Balsamic vinegar and salt, or dress with this delicious orange vinaigrette:
¼ cup freshly squeezed orange juice
2 tablespoons white wine vinegar
2 tablespoons olive oil
1 tablespoon raw honey
¼ teaspoon salt
Combine ingredients and whisk or shake together, or use an immersion blender to whip together. This can keep in the refrigerator for up to a week.
Farro: A Great Breakfast Choice
For a power-packed breakfast without the meat aspect, look to farro (also called Emmer wheat) as a way to provide long term fuel for the morning. It can be made and eaten like warm oatmeal, or combine it with other healthful ingredients for a quick and memorable morning meal.
Farro is an ancient grain that, according to Clemson University, was carried by Roman soldiers because of its nutritional qualities. A cup of cooked farro contains 8 grams of protein, and boasts and impressive array of vitamins, minerals and antioxidants.
Cook as you would rice, using the 2:1 ratio of water to farro grain. The result is a chewy, nutty tasting dish that is incredibly versatile. It’s equally delicious served hot or cold, making this an easy breakfast to make the night before for a quick grab in the morning.
Farro Avocado Bowl Breakfast Salad
1 cup farro
2 cups water
½ large, sweet red pepper, finely chopped
2/3 cup Feta cheese, crumbled
Salt to taste
To cook the farro: add the water and farro to a large saucepan. Cook on medium heat for approximately 20 minutes, or until it reaches the desired texture. Use it warm or cold.
Cut the avocados into bite-sized pieces. Add the avocado and chopped sweet pepper to the farro. Crumble the feta cheese on top.
Before serving, squeeze the lemon juice over the farro and vegetables. Add salt to taste. Stir and serve.
Breakfast certainly doesn’t have to follow any rules. These simple and nutritious recipes will ensure you make breakfast a priority, whether on a leisurely Sunday morning, or during the work week (just do your prep work the night before). Either way, you’ll feel energized and ready to take on the day!