Dietitian Genevieve Daly from Harmons visited us in the kitchen to help promote healthy breakfast habits for the whole family for National Breakfast Month with her peach and orange breakfast salad.
Peach and Orange Breakfast Salad
- 2 eggs
- 1 bunch of kale, de-stemmed and chopped
- 1 tablespoon olive oil
- 1 tablespoon of Harmon’s freshly squeezed orange juice
- 1 orange, peeled and sliced
- 1 peach, sliced
- 1 avocado, seeded and sliced
- ¼ cup chopped pecans
- ¼ cup hemp seeds
- salt to taste
- Bring a medium sized pot of water to a boil. Gently lower eggs into water with a skimmer or slotted spoon. Boil eggs for 6-7 minutes.
- Remove eggs from pot and place in an ice bath to cool. Peel and slice the eggs in half.
- In a large bowl, combine chopped kale, oil and orange juice. Gently massage kale with your hands until the leaves become soft. This will take about 2 minutes.
- Transfer to a large plate. Top with orange, peach and avocado slices. Add two egg halves. Sprinkle salad with chopped pecans, hemp seeds and salt.
Tips on making breakfast healthy for the entire family:
- Do not skip it!
- Breakfast gives you the necessary energy you need to start your day which is why it’s the most important meal of the day. Research shows that eating breakfast after an overnight fast with a balanced meal can make a significant difference in overall health and well-being (especially for children and teens).
- Keep it balanced.
- The goal is to shoot for at least three food groups in your breakfast to ensure you’re getting a variety of nutrients. Add protein, carbohydrates and healthy fats to your morning meals to keep you feeling full until your next meal at lunch. The body’s preferred source of energy are carbohydrates, but eating them alone can cause quick spikes in blood sugar which leads to the inevitable crash. To balance your carbohydrates out, enjoy them with healthy fats to slow down your rise in blood sugar as well as lean protein to keep you full longer.
- Mix it up.
- Get out of that cereal rut by mixing your breakfast up with seasonal fruits and vegetables. This ensures that you’re getting a variety of nutrients while exploring some new flavors. Also, try choosing new cooking techniques for common breakfast foods such as eggs. Try frying, scrambling, boiling or poaching eggs to change the taste and texture.
- Add a nutritional boost.
- Nuts and seeds are a great way to increase the protein, fiber, healthy fats, vitamins and minerals into your breakfast. Not only do they keep you full, but they have also been shown to reduce cholesterol, help prevent chronic disease and improve cognitive health.