This is one of my favorite meals! It is quick, easy, and delicious. Loaded in healthy omega 3 fatty acids and nutrient dense biocompounds, it is a great addition to your weekly meal plan. Capers and red onions are high in quercetin, a powerhouse nutrient that has multiple benefits including stabilization of immune cells and promotion of gastrointestinal tight junctions. Dill is also a great herb offering many micronutrients and has even been shown to help in the management of blood glucose levels!
1 slice of Gluten Free Bread (using bread has fewer carbs than 1/2 bagel)
2 tbsp Cream Cheese (organic)
3 oz Smoked Salmon (lox)
1 tsp Capers
3 rings Red Onion
1 tsp dill (chopped)
Toast bread (or bagel) *If you are limiting carbs using a slice of gluten free bread in place of a bagel will cut carbs from 30 to 15 grams.
Mix cream cheese and dill well and spread on bread.
Add capers and onions then top with smoked salmon.
This is a quick breakfast option. Add onions, spinach, garlic, kale or other favorite vegetable while cooking and top with salsa, avocados, scallions or other healthful treat. Adding spices such as turmeric, thyme or basil is also a great option!
1 lb Pork Sausage
8 Eggs (raw)
Cook sausage in a pan and crumble. Add extra veggies that need to cook at this point and cook until tender. While sausage is cooking, whisk eggs. When sausage is cooked throughly pour eggs over sausage and cook until done, turning frequently. Add toppings such as salsa and enjoy!
Sarah Burnett obtained her M.S. in foods and nutrition and is a Registered and Licensed Dietitian. She lives with her family on a small pasture-based farm in the mountains of north Georgia. Working directly with her food has profoundly effected her views on nutrition and solidified her feeling that REAL, whole foods are essential in nourishing and repairing our bodies. You can read more about her nutrition journey here. Best of luck on your whole food, whole body, approach to health!