by Gemma Delaney

Change is the only constant, especially when it comes to health and nutrition. And while our morning rituals might be sacred, our breakfast regimes are another matter. Recently, ‘breakfast salads’ have surged in popularity, revolutionizing the way we perceive the first meal of the day, thanks to the latest trend on TikTok.

Replacing sugar-laden cereals and fatty morning spreads, breakfast salads offer an explosion of flavor, packed with essential nutrients, vitamins, minerals, and antioxidants. If executed correctly, they form an energizing and satisfying start to your day, aligning perfectly with health and fitness goals.

The Nutritional Appeal of Morning Salads

Replacing grains or oats with a morning salad introduces a new way of packing nutrient-dense foods into your breakfast without overloading on carbs. This is a potent strategy if your focus is weight management or overall lean body mass. Starting your day with a nutritious salad may also influence healthier food choices throughout the day, helping you easily achieve the recommended daily intake of fruits and vegetables.

Breakfast Timing in Relation to Exercise: The Debate

In intermittent fasting, breakfast often gets omitted, pushing the day’s first meal to later in the day. Studies do support the effectiveness of this practice for weight loss. However, if exercise is a staple in your morning routine, the timing of your meal, whether before or after your workout, can affect your performance and overall well-being.

Exercising in the fasted state could potentially promote fat burning as your body turns to stored fat for energy due to the reduced food intake. On the other hand, consistent fasting before exercise may disrupt hormonal balance in women, implying that having a meal (i.e., a breakfast salad) before hitting the gym might be the healthier choice. The answer isn’t universal, so listen to your body and adjust your routine accordingly.

Crafting Your Personalized Breakfast Salad

Making breakfast salads is both an art and a science. It involves considering macronutrient groups and ensuring that your salad includes quality protein for muscle repair, healthy fats for joint health, and a moderate amount of carbs for replenishing energy. A balanced breakfast salad could even substitute your pre or post-workout snack depending on your exercise schedule.

Three Breakfast Salad Recipes to Jumpstart Your Day

Here are three simple, easy-to-prep breakfast salad recipes, designed to nourish your gut, enhance your energy, and boost your immunity:

1. Gut Nourishing Salad

Ingredients

3 tbsp kimchi

1 small can of tuna

50g cucumber

150g rocket leaves

2 tbsp roughly chopped cashew nuts

Method

Arrange rocket leaves in a bowl, combine grated cucumber and tuna and add to the rocket. Layer the kimchi and pour avocado oil atop. Garnish with chopped cashew nuts.

2. Energy Enhancing Salad

Ingredients

2 poached eggs

150g mixed salad greens

80g cooked quinoa

1 small avocado

5 cherry tomatoes

Method

Lay the sliced avocado and tomatoes on a bed of salad greens and quinoa. Drizzle with olive oil and top with poached eggs.

3. Immunity Boosting Salad

Ingredients

2 small bell peppers (yellow and red)

150g kale

1 large carrot

60g feta cheese

1 cooked beetroot

Method

Arrange diced peppers and kale on a roasting tray and cook till the kale is crispy and peppers are tender. Combine these with grated carrot and sliced beetroot. Tumble in crumbled feta and dress with lemon juice and olive oil.

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