Energy-Fueling Breakfast: Egg and Salmon Sandwich

Need a breakfast that feels like a splurge yet that gives you the nutrients you need so that you can power right through today? Look no further than this healthyand tasty breakfast sandwich. The smoked salmon has omega-3 fatty acids, the egg whites are packed with plenty of protein, and the whole wheat English muffin is a healthy carbohydrate choice. This all makes for the perfect combination of energy-fueling foods to help you power through your day.

 

Egg and Salmon Sandwich

Ingredients
1/2 teaspoon(s) extra-virgin olive oil
1 tablespoon(s) finely chopped red onion
2  large egg whites, beaten
Salt and pepper, to taste
1/2 teaspoon(s) capers, rinsed and chopped (optional)
1 ounce(s) smoked salmon
1 slice(s) tomato
1 whole-wheat English muffin, split and toasted

Directions:

1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.

2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

Nutrition Info- Calories: 214, Total Fat: 5g, Carbohydrates: 25g, Protein: 19g

You also might want to add some berries on the side of this meal to give you some extra antioxidants and energy! 

Enjoy!

Seemingly Healthy Foods that are Bad for You (Part 2)

Flavored Fat-Free Yogurt

Don't fall into the fat-free fat-free trap. Just because something is fat-free doesn't make it healthy. In fact, many flavored yogurts have upwards of 15 grams of sugar in that tiny 6-ounce serving! Our advice? Buy plain, fat-free Greek yogurt and flavor it up with some fruit or even a small drizzle of honey. That way, you control what's in it!

Dried Fruit

 

While dried fruit does contain fiber, vitamins, and minerals, many companies add sulfur and sugar to make it better for store shelves. While you can buy unsulfured and unsweetened varieties in health food stores, why not just eat fresh fruit instead? It's much more filling and has fewer calories per serving! 

Energy Drinks

 

With so many energy drinks on the market, many of which promise to pump you up and give you a killer workout with added caffeine, vitamins, and minerals, it may be tempting to think that these drinks are healthy, but they aren't. Similar to supplements, energy drinks aren’t regulated by the FDA, so it's best to stick to plain ol' water to rehydrate and whole nutrition to energize!

 Original source: http://www.shape.com/