Whole-grain bread: 1 slice (80 g), Avocado: 50 g (1/4 medium avocado), Smoked salmon: 60 g (2 oz), Cottage cheese (low-fat): 60 g (3 tbsp), Lemon juice: 5 ml (1 tsp), Dill (fresh): 1 tsp (optional)
Whole-grain bread: 1 slice (80 g), Avocado: 50 g (1/4 medium avocado), Smoked salmon: 60 g (2 oz), Cottage cheese (low-fat): 60 g (3 tbsp), Lemon juice: 5 ml (1 tsp), Dill (fresh): 1 tsp (optional)
1. Toast bread: Toast 2 slices of whole-grain bread. 2. Mash avocado: Mash 50 g avocado with 5 ml lemon juice. 3. Assemble: Spread mashed avocado on toast. Top with 60 g cottage cheese and 60 g smoked salmon. 4. Garnish: Sprinkle with fresh dill if desired. 5. Serve immediately: Enjoy this savoury, protein-packed breakfast.
This omega-rich toast delivers EPA and DHA from salmon that support cognitive function during menopause. Salmon provides vitamin D that enhances calcium absorption for bone strength. Avocado contributes monounsaturated fats that support cardiovascular wellness through healthy cholesterol balance. Whole-grain bread delivers beta-glucans that nurture beneficial gut bacteria for microbiome diversity. Cottage cheese provides casein protein that supports muscle maintenance through slow-release amino acids. Lemon juice contributes vitamin C, which enhances collagen synthesis for skin elasticity. Fresh dill delivers calcium that strengthens bone architecture for skeletal support. This balanced breakfast enhances microbial diversity in the gut microbiome, supporting optimal neurotransmitter production while delivering essential micronutrients for overall vitality. The combination of protein, healthy fats, and complex carbohydrates creates a satisfying meal that supports stable blood sugar levels and provides sustained energy throughout the morning. The prebiotic fibres from whole grains feed beneficial gut bacteria, producing short-chain fatty acids that strengthen intestinal barrier function and support immune regulation.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
