Wednesday, 23 January 2013

Superfood Breakfast - Salmon and Avocado Muffins

Breakfast is often described at the most important meal of the day; you just cannot miss it if you want to be healthy. Most people have two concerns in the morning before work, one is the alarm, and the other is catching up to work after you get up late! Often people leave little time for breakfast, or grab a coffee and a croissant on the way into the office. We all think that we need breakfast, but what makes an excellent breakfast? And how can an excellent breakfast also be quick to make and portable? In this article we will look at one option that allows for excellent nutrition, fast preparation and on the go eating.

What Should Be In a Good Breakfast?

People have a preconception of what breakfast can be. In the UK we think about cereals, toast and jam, maybe a crumpet, and a fry up on a weekend. In America, it’s a case of pancakes, eggs, bacon, syrup and a whole range of bagel products. It’s strange that the most important meal of the day has such set rules on what can be eaten, and often because of this, we miss out on a nutritious, filling breakfast.

A good breakfast should include:

·         Good levels of carbohydrates, in starch form, that give you the energy for the morning.

·         High quality protein that fills you up.

·         Small amount of unsaturated fat, giving you long term fuel for the day and aiding transport of vitamins and minerals.

·         Good levels of omega-3 fatty acids, good for brain activity.

·         Good levels of vitamins and minerals.

By filling your breakfast with quality nutrition that’s balanced and considered, you can start your day the right way, and improve your health and even your performance at work!

Making a Quality Breakfast

So, start with a whole wheat English muffin, cut in half. The muffin is packed with goodness. It only has a gram of fat, 27g of carbohydrates, 18g of which is starchy. It’s got 6g of protein, and no cholesterol. From a mineral and vitamin point of view, it contains 13% of your RDA thiamin, and 11% of niacin, B vitamins which metabolise carbs, and support nervous function. Niacin even reduces cholesterol. It also contains high amounts of manganese and selenium, adding excellent antioxidants to your meal.

Next, you’ll need fat free cream cheese. Spread this over each muffin half. This adds depth to your breakfast, because it’s got to taste good too! It adds a base to your other ingredients and adds extra calcium. This is essential for muscle function and blood clotting. It also packs in 15% of your phosphorus, which enhances the use of other vitamins and minerals.

Avocado - Superfood for breakfast!
On top of the cream cheese, add 25g of avocado, sliced up on each muffin. The cream cheese keeps it on a base, and the avocado is a brilliant superfood to get you going. It’s packed with vitamin C, essential for a good immune system, and vitamin E, an antioxidant. It’s also filled with good quality fat, unsaturated, and plenty of omega-6 fatty acid, which aids brain development and nervous system function.  The serving of avocado also contains plenty of vitamin K for bone health and potassium for nerve impulses.

Salmon makes for a complete

Next up is a single piece of sliced salmon per muffin. This is packed with quality protein, with virtually no fat and no extra carbohydrates. It’s packed with brain boosting omega-3 fatty acids, so it’ll switch on your brain in the morning and get you ready for the day. It also contains lots of vitamin B12, boosting blood formation and extra selenium.

Dust the top of each muffin with oregano for boosted vitamins and minerals.


That’s all you need to know for a quality, nutritious, delicious breakfast that you can take with you on the run, and eat on your way to work. Its packed with brain boosting chemicals, protein and carbohydrates, and it will keep you going till lunch. Enjoy a healthy, happy breakfast, and an excellent day!

Salmon and Avocado Muffins





281 kcal





Saturated Fat


















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Happy Eating!

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