BREAKFAST SALAD RECIPES

The fruits and vegetables included in the following recipes are naturally gluten free, dairy free, soy free and nightshade free making these recipes anti-inflammatory, fresh and healthy.

Why eat salad for breakfast? Well, why not? But also, like exercise, if you have an issue getting in your vegetables each day then having a vegetable filled salad for breakfast may be the answer for you! Not all of these salads are filled with vegetables but for those of you who struggle to get your veggies choose all the vegetable filled salads.

If you don’t get to eat breakfast for some reason or another you can grab your salad anyway and have it for lunch.

Breakfast salads, especially the vegetable heavy salads, are a great way to start your day. Just make sure you eat enough to give you the energy you need or do some tasty add-ins.

The basics about salad for breakfast: If you like it then it’s fine to eat for breakfast. Having said that, here are some standard salad toppings and mix-ins that really do go with breakfast and salads alike:

• • Apples, bananas, pears, oranges, watermelon, cantaloupe, melon, grapes, and of course, all the berries!
• • Avocado
• • Bacon !!
• • Black beans, chick peas
• • Croutons (toast, bagel or English muffin cut into bite size pieces)
• • Carb Salads: If you are heading out to an all day hike, or labor intense day, choose one of the carb filled salads that include gluten free bread, legumes, pasta, or sweet potatoes.
• • Dried fruits
• • Hard or soft boiled egg or even a fried or poached egg on top!
• • Nuts and seeds
• • Replace tomato with cucumber or Kalamata olives (nightshade free substitutes)
• • Sandwich: make a sandwich with one of the egg or chicken salads. Use gluten free toast, bagel or English muffins.
• • Make a Wrap! Tortilla: on the go? Make a salad wrap with your salad!

SHORTCUTS:

There are also some store bought salad mixes I want to include here in case you find yourself with a busy week. I like to toss mine (the night before to save time) with a protein like nuts, seeds or legumes such as black or red beans or chickpeas. I try to make sure the legumes have had a bit of time to dry after rinsing before tossing with a 10ounce bag of these prepared salad mixes you can find in most stores.

One bag with one can of rinsed beans last me 3-4 mornings which lowers the carb count from the beans while still getting some protein and it feels hearty. Nuts, half a toasted GF bagel, hard boiled eggs or even thawed riced cauliflower will also help to make these salad mixes feel heartier.

Some salad mix kits include cabbage and are much more filling. I enjoy them so much more than I thought I would.

Spinach, romaine, mixed greens and iceberg are much lighter. The Kale based salad kit is my favorite.

Look for these in the produce department where they sell the salad kits. I toss mine with oil, vinegar, salt and pepper only. I’ve noticed I prefer much less vinegar in my breakfast salad then my lunch or supper salads. But it does need a bit. Some salad kits have the more hearty kale and cabbages included. Toss your salad with oil and vinegar first, toss around and allow to sit while you make toast or coffee to allow it to soften the greens a bit. My favorite is the:

Marketside Kale Pecan Cranberry Chopped Salad Kit, 7oz bag: ingredients are kale, broccoli, red cabbage, carrots, and radicchio. This salad, including the pecans and cranberries (but minus the croutons) is gluten free, soy free, nightshade free and dairy free including the dressing! They use canola oil instead of soybean oil. This is a wonderful breakfast salad. Especially when you add to it. Depending on how much you eat this salad bag tossed with a protein, will last you 2-4 mornings. Look for other salad kits like this one and find your favorite!

Toss with rinsed and drained black beans, garbanzo beans, red beans, crispy bacon, boiled eggs, cold or room temperature riced cauliflower, or put a fried egg on top!

Now, how about a few recipes?

SPINACH, BACON & EGG SALAD

• • Fresh baby spinach
• • 2 boiled eggs, sliced
• • Chopped, crispy bacon

Toss with your favorite dressing. I like to drizzle with a bit of oil, apple cider vinegar, salt and pepper.

You can also make a warm bacon dressing by warming the bacon fat and whisk in red wine vinegar and a bit of Dijon mustard. Add a pinch or two of sugar if it is too tart. Add salt and pepper. Mix up this dressing in its own bowl and then toss or drizzle over the salad.

• • 3 T. bacon fat
• • 3 T red wine vinegar
• • 1 teaspoon sugar
• • ½ teaspoon Dijon mustard

KALE CITRUS SALAD

• • Kale: thinly sliced strips, with the ribs removed
• • Sliced almonds
• • Citrus slices: oranges, grapefruit, whatever you like
• • Optional: bacon and/or DF feta or DF dollops of cream cheese

Dressing:

• • 3 tablespoons oil
• • 3 tablespoons apple cider vinegar
• • 2 tablespoons orange juice
• • 1.5 teaspoons Dijon mustard
• • 1 teaspoon honey
• • Salt to taste

Prepare the dressing by whisking all of the ingredients together. This is best to rest in the refrigerator (nice and cold) while preparing your salad and/or coffee or tea if you have prepared the salad greens and citrus slices the night before. Toss all together. Kale is hearty so allow it to sit with the dressing a few minutes before eating.

EGG SALAD

• • 4 large eggs
• • 3 tablespoons Soyfree mayo
• • 1 tablespoons dill
• • 1 tablespoons Dijon mustard
• • 1/8 teaspoon salt
• • ¼ teaspoon black pepper

Add eggs to a saucepan and add enough cold water to more than cover the eggs. Be generous with the water.

Bring to a boil and immediately remove from heat when it begins to boil. Cover and allow to stand ten minutes.

Drain, let eggs cool and then peel and chop the eggs into a medium size bowl. Add the remaining ingredients.

Great alone, on toast, or in a wrap if you are on the go.

SMOKED SALMON AVOCADO AND ARUGULA SALAD

Serve with a DF cream cheese and gluten free bagel!

Smoked Salmon slices at your store.

• • Arugula
• • Sliced avocado
• • Thinly shaved cucumber slices
• • Smoked salmon slices (or Lox)

Dressing

• • ½ cup olive oil
• • 1 tablespoon Lime juice
• • Salt to taste

If you like Lox on a bagel with cream cheese you will probably enjoy this salad. Now Lox and smoked salmon are not the same thing. Smoked salmon, which comes in a packet like some lunch meats is an extremely thinly sliced salmon that has been smoked. Lox is thinly sliced salmon that has been cured in salt. Some say lox is saltier with a more raw texture to it than smoked salmon.

Whisk the ingredients together for the dressing and set aside while you build the salad.

SPINACH AND STRAWBERRY SALAD

• • Fresh spinach or mixed greens
• • Fresh strawberries, sliced
• • Pepita (seeds) or pistachios

Dressing

• • Canola or olive oil
• • 4 tablespoons orange juice
• • 1 teaspoon lemon juice
• • 2.5 tablespoons honey
• • 2 teaspoons Dijon mustard
• • ½ teaspoon salt

Combine the ingredients for the dressing, shake well and set aside while you prepare the salad.

ROMAINE, AVOCADO, PEAR SALAD

• • ½ cup pecan halves
• • 1/3 cup olive oil
• • 3 tablespoons red wine vinegar
• • 1.5 teaspoons Dijon mustard
• • 1 garlic cloves, smashed and minced
• • ½ teaspoon salt
• • ½ teaspoon black pepper
• • 2 romaine lettuce hearts, chopped
• • 2 ripe pears, chopped into bite size pieces
• • 1 avocado, chopped into bite size pieces

Whisk together the oil, vinegar, mustard, garlic, salt, and pepper. Set aside.

Toss the lettuce, pears, pecans and avocado and then toss with the dressing.

These featured Breakfast Salads are from the book

“32 FEATURED BREAKFAST SALAD RECIPES: Anti-Inflammatory and Healthy” amazon.com/BreakfastSalads

Check out my other stories published here on Vocal.media

https://vocal.media/authors/paula-c-henderson