If you’ve been looking for a delicious, high-protein breakfast option, this vibrant, nutrient-dense breakfast salad provides a variety of health benefits that are particularly valuable for women 40+. Eggs provide high-quality protein and essential vitamins like B12 and vitamin D, which are crucial for muscle preservation, energy, and bone health as estrogen levels decline. Avocado is an excellent sources of healthy fats, particularly monounsaturated fats, which support heart health and reduce inflammation—a common concern during menopause. The fiber and potassium in avocados also help regulate blood pressure and promote digestive health.

Garlic, mushrooms, kale, and spinach are packed with antioxidants and anti-inflammatory compounds that help combat oxidative stress and support immune function. Kale and spinach in particular are rich in calcium, magnesium, and vitamin K, all vital for maintaining bone density. Cherry tomatoes add a boost of lycopene, which supports skin health and may reduce the risk of certain cancers. Toasted seeds, such as pumpkin and sunflower, provide a good source of magnesium and healthy fats, aiding in hormone regulation and reducing menopausal symptoms. And Feta adds that perfect hint of tangy flavor while contributing calcium and protein, both important for bone and muscle health.

Ingredients:

• 3 medium eggs
• 2 teaspoons avocado oil
• 1 small clove of garlic, finely chopped
• A handful of chestnut mushrooms (or your preferred variety), sliced
• 2 large handfuls of kale or spinach, tough stems removed and leaves roughly chopped
• A handful of cherry tomatoes, quartered
• 1⁄2 avocado, sliced
• 1 heaped teaspoon of toasted seeds (pumpkin, sunflower, etc.)
• 2 tablespoons crumbled feta cheese

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Directions:

Bring a small pot of water to a rolling boil. Carefully add the eggs and cook for 6 minutes for a soft-boiled consistency.

Remove the egg with a slotted spoon and plunge it into cold water to stop the cooking process. Once cool, peel off the shell.

Heat the avocado oil in a skillet over medium heat. Add the chopped garlic, stirring frequently, until it is soft but not browned. Add the sliced mushrooms and stir to coat them in the garlicky oil. Sauté for 3-4 minutes, stirring often, until the mushrooms are golden brown and fully cooked.

Transfer the mushrooms to a plate.

In the same skillet, add the chopped kale or spinach. There’s no need to wash the pan. Add a splash of water and cover with a lid. Cook until the kale is tender, then return the mushrooms to the skillet to warm up. Season with salt and pepper to taste.

Arrange the cooked greens and mushrooms on a serving plate. Top with the quartered cherry tomatoes, sliced avocado, toasted seeds, and crumbled feta cheese.

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