Avocado and Tomato Breakfast Salad

Ingredients

- 1 ripe avocado, sliced

- 1 ripe tomato, sliced

- Handful of fresh spinach leaves

- Squeeze of lemon juice

- Salt and pepper to taste

Instructions:

1. Prepare the Ingredients

- Gather your ingredients: ripe avocado, ripe tomato, fresh spinach leaves, lemon, salt, and pepper.

- Wash the spinach leaves and tomato thoroughly under cold water. Pat them dry with a paper towel.

2. Slice the Avocado and Tomato

- Using a sharp knife, carefully slice the avocado in half and remove the pit.

- Scoop out the flesh of the avocado and slice it into thin, uniform pieces.

- Slice the ripe tomato into similar-sized slices.

3. Arrange the Salad

- On a serving plate or bowl, arrange the fresh spinach leaves as the base of the salad.

- Arrange the sliced avocado and tomato on top of the spinach leaves in an alternating pattern, creating an attractive display.

4. Season the Salad

- Squeeze fresh lemon juice over the avocado and tomato slices to add citrus flavour and prevent oxidation.

- Season the salad with a sprinkle of salt and pepper to taste. Adjust the seasoning according to your preference.

5. Serve and Enjoy

- Your Avocado and Tomato Breakfast Salad is now ready to be enjoyed!

- Serve it as a standalone breakfast dish or pair it with your favourite protein for a more substantial meal.

- Garnish with fresh herbs such as basil or parsley for added flavour and visual appeal, if desired.

6. Optional Additions

- Feel free to customize your salad with additional ingredients such as sliced cucumber, red onion, or crumbled feta cheese for extra flavour and texture.

- Drizzle with extra virgin olive oil for a finishing touch, if desired.

7. And don't forget to Clean Up

Enjoy your fresh and flavorful Avocado and Tomato Breakfast Salad, perfect for a nutritious start to your day!

Preparation Time

Total Time

Less than 10 minutes

Benefits

Avocado

- Rich in healthy fats, particularly monounsaturated fats, which support brain health and cognitive function.

- Contains vitamin E, an antioxidant that helps protect brain cells from oxidative stress and inflammation.

- Provides folate, a B vitamin that supports mental clarity and mood regulation.

Tomato

- Rich in lycopene, an antioxidant that has been linked to reduced risk of neurodegenerative diseases such as Alzheimer's.

- Contains vitamin C, which supports the production of neurotransmitters and helps maintain cognitive function.

- Provides potassium, which helps regulate blood pressure and supports healthy brain circulation.

Spinach

- Rich in folate and vitamin K, both of which play a role in cognitive function and memory.

- Contains antioxidants such as lutein and zeaxanthin, which help protect the brain from oxidative stress and age-related cognitive decline.

- Provides iron, which supports oxygen transport to the brain and helps maintain mental alertness.

Lemon Juice

- Rich in vitamin C, which acts as a powerful antioxidant and supports brain health by protecting against oxidative stress.

- Contains flavonoids, compounds that have been shown to improve cognitive function and reduce the risk of cognitive decline.

Overall

- The combination of these brain-boosting ingredients in the Avocado and Tomato Breakfast Salad provides a nourishing and delicious way to support cognitive function, improve memory, and protect against age-related cognitive decline.

The salad is also rich in fibre and other nutrients that support overall health and well-being, helping you feel energized and focused throughout the day.