Smoked Salmon, Veggies and Poached Eggs

Written by missblasco on 21 de November de 2018. Posted in EGG BASED, RECIPE, SALADS.

Smoked Salmon, Veggies, and Poached Eggs: A Balanced, Low-Carb Healthy Bowl

Looking for a healthy, balanced meal that’s easy to prepare and perfect for any time of day?

This Smoked Salmon, Veggies, and Poached Eggs Bowl follows the Harvard Healthy Eating Plate method to deliver a low-carb, gluten-free dish that covers all your nutritional needs in one delicious bowl! Featuring marinated smoked salmon, poached eggs, a variety of blanched vegetables, and healthy legumes, this bowl is a keto-friendly (with adjustments) option that’s ideal for breakfast, lunch, or dinner. Dressed with extra virgin olive oil, toasted sesame seeds, and sea salt, it’s a nutrient-dense meal that’s as convenient as it is flavorful.

Let’s explore the recipe, its nutritional benefits, and how to create this healthy bowl using the Harvard Healthy Eating Plate model!

Why This Bowl Is a Healthy Choice

The Harvard Healthy Eating Plate, developed by the Harvard School of Public Health, is a simple guide to building balanced meals.

It divides a 23 cm plate into four parts: half for vegetables and fruits, one-quarter for proteins, and one-quarter for high-quality carbohydrates (like legumes or whole grains).

This Smoked Salmon, Veggies, and Poached Eggs Bowl adheres to this model, ensuring a balanced, nutrient-dense meal with minimal effort. Here’s why it’s a standout:

Low-Carb: ~8-10g carbs per serving, perfect for keto diets with adjustments.
Gluten-Free: Naturally gluten-free, safe for celiacs or gluten-sensitive individuals.
Keto-Friendly (with Adjustments): Replace legumes with more low-carb veggies to reduce carbs further.
Balanced Nutrition: Covers protein, veggies, carbs, and healthy fats in one dish.
Quick and Easy: Ready in under 20 minutes, ideal for meal prep or work lunches.
Nutrient-Dense: Packed with fiber, protein, omega-3s, and vitamins for overall wellness.
Versatile: Perfect for breakfast, lunch, or dinner, and easy to take on the go.

This bowl is a complete meal that requires no additional sides, making it a convenient and delicious way to nourish your body.

This smoked salmon, veggies, and poached eggs bowl is a low-carb, balanced meal inspired by the Harvard Healthy Eating Plate.

Nutritional Benefits of Key Ingredients

This bowl is a nutritional powerhouse, with each component contributing to a balanced, low-carb meal.

Vegetables (Asparagus, Lamb’s Lettuce, Arugula, Avocado)

Asparagus: Low-carb (4g per 100g), low-calorie (20 kcal per 100g), high in fiber (2g per 100g), and rich in folate, vitamin K, and antioxidants for heart health and digestion.
Lamb’s Lettuce and Arugula: Very low-carb (2g per 100g), low-calorie (21 kcal per 100g), high in vitamin C, vitamin A, and iron for immunity and blood health.
Avocado: Low-carb (9g per 100g, mostly fiber), high in healthy fats (15g per 100g), and rich in potassium and vitamin E for heart and skin health.

Legumes (Carbohydrates: Green Beans, Baby Peas)

Green Beans: Low-carb (7g per 100g), high fiber (3g per 100g), low-calorie (31 kcal per 100g), and rich in vitamin C and K for immunity and blood clotting.
Baby Peas: Moderate-carb (14g per 100g, used sparingly at ~3g carbs in recipe), high fiber (5g per 100g), and rich in vitamin C and folate for cell growth.
Note for Keto: Replace legumes with more low-carb veggies like zucchini or cauliflower to reduce carbs to ~5g per serving.

Proteins (Smoked Salmon, Poached Egg)

Smoked Salmon (Marinated): Low-carb (0g per 100g), high protein (18g per 100g), rich in omega-3s for heart and brain health, and high in vitamin D for bone health.
Poached Egg: Low-carb (1g per egg), high protein (6g per egg), low-calorie (78 kcal per egg), and rich in choline and vitamin B12 for brain function and energy.

Extra Virgin Olive Oil (Dressing)

Low-Carb: 0g carbs, keto-friendly.
Healthy Fats: Monounsaturated fats reduce “bad” cholesterol and support heart health.
Antioxidant-Rich: High in polyphenols and vitamin E for anti-inflammatory benefits.

With vibrant vegetables, marinated salmon, and a poached egg, it’s a gluten-free, nutrient-dense option packed with omega-3s and fiber.

These ingredients make the bowl low-carb, gluten-free, keto-friendly (with adjustments), and nutrient-dense, offering a meal that’s both satisfying and health-supportive.

Smoked Salmon, Veggies, and Poached Eggs Recipe

This recipe follows the Harvard Healthy Eating Plate model, filling half the plate with vegetables, one-quarter with proteins, and one-quarter with carbs (legumes).

It’s simple to prepare, with minimal cooking to preserve nutrients and vibrant colors.

Ingredients (Serves 1)

Vegetables (½ Plate)

5 asparagus spears (blanched)
1 cup (30g) mixed lamb’s lettuce and arugula
½ avocado (sliced)

Carbohydrates (¼ Plate: Legumes)

¼ cup (40g) green beans (blanched, al dente)
2 tbsp (30g) baby peas (blanched, frozen or fresh)

Proteins (¼ Plate)

50g marinated smoked salmon (sliced)
1 poached egg

Dressing

1 tbsp extra virgin olive oil
½ tsp toasted sesame seeds
Pinch of sea salt flakes
Black pepper to taste

Instructions

Blanch the Vegetables: Bring a pot of salted water to a boil. Add the asparagus, green beans, and baby peas, and blanch for 2 minutes to keep them crisp and vibrant. (Blanching frozen peas helps defrost them without overcooking.) Immediately transfer to a bowl of ice-cold water to stop the cooking process and preserve their bright green color. Drain and set aside.
Prepare the Base: On a 23 cm plate, arrange the lamb’s lettuce and arugula as the base. Add the blanched asparagus, green beans, and baby peas, filling half the plate.
Add the Proteins: Place the marinated smoked salmon and sliced avocado on one-quarter of the plate.
Poach the Egg: Bring a small pot of water to a gentle simmer. Add a splash of vinegar (optional), create a gentle whirlpool, and carefully drop in the egg and poach for 3-4 minutes until the white is set but the yolk is runny. Remove with a slotted spoon and place on the remaining quarter of the plate.
Dress the Bowl: Drizzle with 1 tbsp extra virgin olive oil, sprinkle with toasted sesame seeds, sea salt flakes, and black pepper to taste.
Serve: Enjoy immediately as a complete, balanced meal, perfect for breakfast, lunch, or dinner.

Ready in under 20 minutes, this versatile dish is perfect for meal prep, work lunches, or a quick, healthy dinner.

Tips for Success

Keto Adjustment: Replace green beans and peas with low-carb veggies like zucchini or cauliflower to reduce carbs to ~5g per serving.
Vegetarian Option: Swap salmon for a second poached egg or 2 tbsp of nuts (e.g., walnuts) for added protein.
Nutrient Retention: Blanching for just 2 minutes preserves the vegetables’ color, flavor, and nutrients—overcooking can lead to nutrient loss and a dull color.
Make Ahead: Prep the blanched veggies and marinated salmon in advance and store in the fridge for up to 2 days and poach the egg and assemble just before eating.
Storage: Store leftovers (without the egg) in an airtight container in the fridge for up to 1 day and poach a fresh egg when ready to eat.
Serving Suggestion: Pair with a glass of sparkling water with lemon for a refreshing meal.

Why This Bowl Shines

This Smoked Salmon, Veggies, and Poached Eggs Bowl is a low-carb, gluten-free, balanced meal that follows the Harvard Healthy Eating Plate for optimal nutrition. The combination of blanched asparagus, lamb’s lettuce, arugula, avocado, green beans, baby peas, marinated smoked salmon, and a poached egg creates a nutrient-dense dish that’s rich in protein, fiber, omega-3s, and healthy fats. It’s a keto-friendly (with adjustments) option that’s perfect for meal prep, work lunches, or a quick dinner, offering a complete meal in one bowl. With vibrant colors and fresh flavors, it’s as beautiful as it is delicious.

More Healthy Bowl Recipes

Zoodles with Seewead: A low-carb option.
Healthy Dish with Vegetables, Salmon, and Poached Egg: Another balanced bowl.
Chicken Curry with Quinoa and Cauliflower: A protein-packed meal.
Easy Salmon Poke Bowl: A fresh, low-carb favorite.

The Smoked Salmon, Veggies, and Poached Eggs Bowl is a low-carb, gluten-free, balanced meal that makes healthy eating effortless and delicious. Following the Harvard Healthy Eating Plate, it combines blanched vegetables, marinated smoked salmon, poached eggs, and healthy legumes for a nutrient-dense dish that supports overall wellness.

Whether you’re meal prepping for work or enjoying a quick dinner, this keto-friendly (with adjustments) bowl is a practical, flavorful way to nourish your body.

Have you tried the Harvard Healthy Eating Plate method? What’s your favorite healthy bowl combination?

Share your thoughts in the comments and explore more healthy recipes on our site.

Build your bowl, savor the flavors, and enjoy a guilt-free meal!

Cheers!

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