Salmon & Collard Greens for Breakfast + High Protein Strawberry Oats for Dessert
Salmon & Collard Greens for Breakfast + High Protein Strawberry Oats for Dessert
This is a GREAT BIG MEAL for a great big post-workout APPETITE
Which is exactly the type of APPETITE I have post workout.
Feel free to break this into two meals eaten in whichever order you please.
Dessert for breakfast. 🤔
Salmon & greens 🥬 for breakfast. 🤔
The only food rules are…”THERE…ARE NO RULES!” ~Chandler Bing in regards to Ultimate Fighting, but also in regards to breakfast
Set oven rack to the highest position. Preheat oven to 400F/204C
Start the Dessert first.
Dessert:
1 cup Strawberries 🍓 fresh or frozen, cut or whole. They mush up in the cooking process.
1/2 cup Oats 🥣
2 Eggs, scrambled 🥚🥚
2 Tbsps Pecans
1 1/2 teaspoons butter
1/8 teaspoon sea salt
1/8 teaspoon cinnamon
1 cup water
566 cals/ 23g protein/ 50g carbs/ 11g fiber/ 31g fat/ 152% Vit C/ 141% Manganese/ 23% Zinc, from Oats/ $2.69
…….
Set a smaller oven safe skillet or sauce pan on medium-high heat. Add the butter 🧈, salt & cinnamon to the skillet. Add the strawberries 🍓 and mix as the butter melts. Add the oats & mix with the butter & strawberries. Add the water and allow the oats to simmer, about 5 minutes. Whisk the eggs & add to the skillet. Mix with the oat mixture. Place the skillet in the oven on the top rack. Set timer for 20 minutes.
…….
Entree:
6 oz Wild Salmon 🎣
1/4-1/2 cup sliced Red onion 🧅
1 cup Collard greens 🥬
1 1/2 teaspoons butter
1/8 teaspoon sea salt
1/4 teaspoon salt & pepper
…….
Heat skillet 🍳 on medium-high 4 o’clock 🕓 Add butter, salt & pepper. Add salmon skin side down & cook until skin is crisp, about 5 minutes.
While Salmon cooks, chop onion 🧅 into 1/2-inch long slices. Add to one side of skillet. Remove rib from Collard Greens 🥬 Chop & add to skillet with onion.
Flip Salmon. Roll Collard greens & cut into ribbons. Add to onions. Flip the Salmon. Place a lid on the skillet. Cook 2-3 minutes, until salmon flakes with a fork or is no longer translucent at the thickest part.
335 cals/ 36g protein/ 17g fat/ 3,070mg Omega-3 fats / 103% Vit D/ 90% Selenium/ $4.06
…..
For entire recipe: $6.75
891 calories | 59g protein | 57g carbs | 48g fat | 13g fiber | Sugar 21g | Vit A 47% | Thiamine 63% | Riboflavin 86% | Niacin 77% | B6 90% | B12 112% | Vit C 179% |
Vit D 120% | Vit E 27% | Folate 55% | Pantothenic Acid 55% | Calcium 21% | Copper 46% | Iron 37% | Magnesium 43% | Manganese 151% | Phosphorus 83% | Potassium 48% | Selenium 164% | Sodium 39% | Zinc 31% | Omega-3 Fats 3,480 mg | Omega-6 Fats 6,650 mg
RATIO of Omega-6:Omega-3 = 1.9:1 (a ratio of 4:1 or less is favorable for anti-inflammatory benefits)
