The following recipe and photography were provided courtesy of local cookbook author and chef, Carla Snyder. Learn more about Carla and discover her recipes at Ravenouskitchen.com.
We’ve been told for years that breakfast is the most important meal of the day and most research supports eating breakfast, especially for kids. It’s possible that breakfast is even more important during quarantine when maintaining a healthy immune system is a top priority. Breakfast is also becoming a “sit down” family meal rather than a meal skipped or eaten on-the-go as fewer families are running out the door to work and school and have shifted to working and learning from home. Family breakfasts just might be the silver lining in a world recently turned upside down.
As nutritionist Adelle Davis famously put it back in the 1960s, “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” A good breakfast jumpstarts your metabolism, helping you burn more calories throughout the day. For kids and adults alike, the first meal of the day provides increased focus and attention span and improved mood and blood sugar balance, all pretty good arguments for eating breakfast like a king. All breakfasts are not created equal. Sorry to say, Cheerios, Pop-Tarts and toaster waffles just don’t’ make the cut. A breakfast high in protein and good fats and low in sugar is the goal here and I have just the recipe for a breakfast victory.
This Smoked Salmon Breakfast Bowl is a sure-fire way to get your family fueled for a busy day of learning, working or playing. Smoked salmon begins with a curing process of salt, sugar and spices which draws moisture from the flesh of the fish. After a period of time, the fish is then hot or cold-smoked where it is subjected to a smoky heat to further dry and flavor it. Hot-smoking cooks the fish to a firmer, flaky texture while cold-smoking at lower temperature results in fish that is more gelatinous and less firm such as lox.
This breakfast bowl starts out with a base of protein-packed quinoa dressed in a light lemon dressing. It’s then topped with fresh arugula, red onion, cucumber, tomatoes, avocado, eggs and savory smoked salmon. I can’t think of a better way to start the day as this breakfast is sure to keep tummies full until lunchtime and beyond. The only cooking required is frying up eggs, but if you like them hard-boiled, they can be cooked ahead of time and chopped on top, which will streamline your morning schedule considerably. I used the Verlasso Hot-Smoked Salmon found in the refrigerated seafood case and loved the smoky, salty taste and texture it added to the bowl of fresh vegetables and lemony , but you could also use lox if you prefer it.
We love “bowl meals” at our house and this colorful, royal breakfast is a feast for the appetite and the eyes serving up a lovely lunch or dinner as well. Keep bowl meal ingredients (grains, fresh veggies and proteins) on hand and you can whip up a breakfast fit for a king any day of the week.
Breakfast bowls are popular because they offer a basic template that allows you to customize to your taste and also to what’s available in your fridge and pantry. Start with the base of quinoa, brown rice, bulgur or even lentils and top with salad-style vegetables or any roasted vegetables you may have left over from dinner the night before.
Long live breakfast!
- 20 cherry tomatoes, halved
- 1 avocado, pitted and sliced
- 1/2 red onion, thinly sliced
- 1 cucumber, cut into sticks
- 1 lemon, 1/2 juiced (about 2 Tbsp.), 1/2 cut into wedges
- 1/4 tsp. salt
- Freshly ground black pepper
- 1/4 cup olive oil, divided
- 1 bag frozen Heinen’s quinoa or 2 cups cooked quinoa
- 4 large eggs
- 1 cup arugula
- 8 oz. Verlasso smoked salmon
- On a large cutting board, halve the tomatoes, pit and slice the avocado, slice the onion and cut the cucumber into sticks. Juice half of the lemon into a small bowl and cut the other half into 4 wedges.
- Stir the salt, pepper and 3 Tbsp. olive oil into the lemon juice and set it aside.
- Heat the bag of quinoa in the microwave according to package instructions and set it aside, or cook quinoa on the stove according to package directions.
- Heat the remaining oil in a skillet over medium-high heat. When the oil shimmers, add the eggs and cook them to your liking.
- Divide the quinoa between 4 bowls and drizzle with some of the dressing. Top with the arugula, tomatoes, avocado, onion, cucumber and salmon and drizzle with the remaining dressing. Garnish with the lemon wedges. Serve immediately.
Extra-Hungry Kids? Add another egg!