Breakfast Salad with EFA Dressing
Updated: Oct 2, 2020
While the universe keeps throwing curve balls, let's send one back with this delicious and nourishing Breakfast Salad with EFA Dressing. Let's face it, fats have gotten a bad rap and we now know that - in moderation - they are essential for good health. What I like about this salad RIGHT NOW is that it offers a source of energy most of us can use when we are moving less and sitting more as well as anti-inflammatory properties to combat all the stress coming our way. And it's literally so good you will want it for breakfast AND dinner!
So what is EFA you say?
Essential Fatty Acids are Omega-6 and Omega-3's and called "essential" because the body needs them for peak health but cannot make them on it's own. They must be obtained through the food you consume or taken by supplement, which we won't discuss here since that's a whole other subject...
During low-intensity activity, our bodies burn fat. Carbohydrates get burned once the intensity increases. Ideally, we should consume a ratio of Omega-6 to Omega-3 fats of 1:1 up to 4:1 (6:3). The Standard American Diet (SAD) is comprised of a predominance of Omega-6's (mostly found in industrial seed oils such as corn, soy and safflower), which on their own or in abundance can lead to inflammation and a host of other health problems.
To counteract this imbalance and reduce the risk of chronic inflammation, we must either cut back on Omega-6 sources and/or increase our intake of healthier Omega-3's.
Some of my favorite food sources of Omega-3's are:
> Hemp seeds
> Pumpkin seeds
> Sesame seeds
Flaxseeds contain some of the highest levels of Omega-3s and about 1 TB a day will allow your body to burn fat as fuel more efficiently are Hemp oil is also a top choice as it offers a "perfect" nearly 1:1 ratio of Omega-6 to Omega-3, making it a truly anti-inflammatory food.
EFA Dressing Ingredients:
- flaxseed oil
- extra virgin olive oil
- dijon mustard
- lemon juice
- sea salt & freshly ground pepper
For a honey-mustard version, add in 1 tsp of your favorite honey (I love Manuka for it's antiviral, anti-inflammatory, antibacterial, and antioxidant benefits), YUMMM!
Since it's a salad, you can play with ingredients you have on hand. Add an egg if you like, or keep it vegan with some simple roasted chickpeas. With some basic ingredients, you will be screaming "kale YEAHH!"
While eggs do have some health benefits, they are controversial and recommended to be consumed in moderation (remember the 20%?). Nearly all egg production (yes, even free-range and organic) incurs some level of animal cruelty and according to Dr. Michael Greger (nutritionfacts.org), men who eat less than one egg a day appear to have twice the risk of prostate cancer progression than men who rarely eat them.
If you're avoiding eggs or just want to add in some delicious protein and fiber, consider tossing in some of these perfectly spiced roasted chickpeas. To make them just toss cooked garbanzo beans (rinsed and well dried) with a touch of avocado oil (or extra virgin olive oil), salt and harissa spice (can sub paprika) and spread on a parchment-lined baking sheet. Roast in a 375 degree oven for about 20 minutes. They are done once the skins get crispy. Remove from oven and allow to cool.
Breakfast Salad with EFA Dressing
2 C baby lettuce or baby kale mix
1 TB raw sunflower seeds
¼ ripe avocado, thinly sliced
1 TB diced red onion
¼ C cherry tomatoes, cut in half
2 organic, free-range, or pastured eggs
1/3 cup roasted chickpeas
1 TB olive oil (use good quality)
1 TB flaxseed oil
1 tsp Dijon mustard
2 TB lemon juice
½ tsp sea salt
½ tsp freshly ground pepper
1) Bring a small pot of water to a boil. Meanwhile, make your salad dressing.
2) Add olive oil, flaxseed oil, Dijon mustard, lemon juice, and salt and pepper to a small jar with a tight-fitting lid. Shake well to combine.
3) Place your salad greens in a large bowl and drizzle half the dressing over the salad greens. Mix well, using your hands if needed, then taste and add more dressing as desired. Add red onion, avocado, and cherry tomatoes to the salad greens, toss again and set aside.
4) Once water is boiling, carefully add the eggs to the water using a large spoon. Lower the heat to a low boil and cook for six minutes (if you prefer hard cooked, cook for 10 minutes). Once cooked, place the eggs in an ice bath (water with ice) to stop them from cooking and cool them down so you can peel). Peel the eggs (don't forget to compost your shells:), slice in half and serve over your salad. Season with additional salt and pepper and ENJOY!!!
I hope you'll try this the next time you feel like having brunch "in," consider this salad -- you can even get fancy with some home baked potato chips. Notice what happens to your energy...can you sustain yourself longer without a "crash?" ... ahhh sighhhh :))
DID YOU MAKE THIS RECIPE?
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