Over the years, I have written about the benefits of eating salad for breakfast. Usually, this is received with an assortment of facial expressions, and the obligatory polite statement that they would “give it a try”. To date, numerous colleagues and patients have admitted that they’ve made salad for breakfast. Others frown. Despite this, I continued to eat it myself, as well as preach the benefits of eating a fresh salad for breakfast.
Mark Bittman, an author and columnist for the New York Times, is quite serious about preparing salad for breakfast. In his new book, VB6, he outlines the benefits of eating salad for breakfast, and supplying a number of wonderful recipes to readers.
This morning, I prepared an off the top of my head salad for breakfast. This included a bed of fresh romaine lettuce. Side note: I am rethinking bagged salad, which is proliferating at grocery stores around the country. I’m a bit concerned about foodborne illnesses that are becoming routine stories on the nightly news related to a wide assortment of prepackaged salads.
More on this morning’s salad.
After cleaning the romaine lettuce, I used half a can of white navy beans, rinsed them thoroughly, and mashed them with a fork in a bowl. I added copious amounts of extra-virgin olive oil, along with salt and garlic powder to taste. With a little more time, I would’ve used a clove of freshly crushed garlic. Placing this in the center of the romaine bed, I added to it the following items:
Half of a banana sliced
One whole fresh tomato sliced
One green pepper chopped into small pieces (normally I would’ve tried for a red pepper but the green one is all I had handy)
One fresh orange divided and sliced
I drizzled a small amount of a prepared raspberry vinaigrette salad dressing low in sodium, sugar, and overall calories.
I won’t bother with analyzing the nutritional content with regard to fruit and vegetable servings, dietary fiber, phytonutrient content, calories, and fat. It’s clear from any observer that this is a nutrient rich breakfast, that is inherently high in nutritional value and simply good for you. There’s no chemicals, artificial flavors, or ingredients that are not natural.
This breakfast took me less than 10 minutes to prepare. The contents should be readily available in a house that takes nutrition serious. I feel good about myself this morning, and I’m confident that I am off to a good start.
Seriously think about having salad for breakfast at least once a week. I believe you’ll find it’s not as bad as it sounds.