Nouriched: Eat, Move and Rest Your way to Wellness

Brunch is my jam! It’s that perfect in-between meal where you can enjoy the best of both breakfast and lunch. And when it comes to gut health and managing PCOS, brunch sandwiches are a fantastic choice. They’re versatile, satisfying, and packed with nutrients that support our bodies inside and out. Today, I’m sharing a recipe for a brunch sandwich that’s not only delicious but also great for your gut health and PCOS management.

Ingredient Low-down:

Let’s talk about why each ingredient in our brunch sandwich is a winner:

Let’s start with Sourdough Bread; Ya’ll know I have a love-hate relationship with gluten BUT, a long-fermented sourdough has never done me wrong!! It’s not just about the taste – sourdough bread is fermented (i.e the good bacteria eats most if not all the gluten), making it easier on your gut. Plus, it’s got a decent amount of protein and fiber to keep you feeling full and satisfied.

Next is our spread – Chevre (Goat Cheese); Creamy and tangy, goat cheese adds a delicious twist to our sandwich. It’s rich in protein and calcium, and easier to digest than other cheeses, which is great for those with sensitive stomachs. What makes chevre so special? Well, it has a higher proportion of certain types of casein proteins, such as A2 casein, which some people find easier to digest than the A1 casein found in cow’s milk. Also, it has lower lactose (we all know about “lactose intolerance”) than traditionally dairy which can bode well for IBS sufferers.

Protein-packed and versatile, eggs are a brunch staple. They’re not only tasty but also provide essential nutrients like choline, which supports brain health.

Now for my umami secret – Smoked Salmon: Omega-3 fatty acids? Check. Lean protein? Double-check. Smoked salmon brings a ton of flavor and nutrition to our sandwich, making it a top choice for a healthy brunch.

I always like to sneak greens into my sammies, cuz let’s face it – I don’t usually look forward to eating them (sue me). I included Sauteed Baby Spinach in this sandwich. Popeye was onto something – spinach is loaded with fiber, vitamins, and minerals. It’s a powerhouse veggie that supports digestion and overall wellness.

I also added some Marinated Red Onions: Beyond adding a pop of color and flavor, red onions are rich in prebiotics, which fuel the good bacteria in your gut. They’re like fertilizer for your microbiome!

All together, this meal packs in around 600 calories, and a whopping 37 grams of protein! Because I have it for brunch (i.e. I’m eating 2 meals in a day, not 3 – helping with weight management) the calories don’t bother me as much. Please work with your wellness coach to understand how you can flex your calories, based on your own weight management goals

Tips for Sourcing Your Ingredients

Quality sourdough bread, smoked salmon and chevre are hard to source in Jamaica, so I did the leg work for you. I’ve linked the locations for your ease

• Eleni’s has AMAZING sourdough breads – it’s the only place I get my sourdough back home. If you ask them for the “gluten free bread” they’ll point you to their long fermented sourdough which they advertise as being 99.9% gluten free (Please note the product is made of wheat, and produced in a facility with a lot of flour – if I had an allergy – like Celiac disease, i’d stay away! This is not medical advice, just my opinion*)

• For Chevre, I love the local brand RubyGoat Cheese – you can find their stuff stocked in Loshusan and a few other supermarkets. Some of her products, like the Chevre are best found at Eleni’s and at the Saturday Organic Market usually hosted at Hope Gardens (she usually has a little booth with her new products there!)

• Smoked Salmon – you can find it in most supermarkets. Rainforest Seafoods brand is one to stick with for quality. I also like shopping for the smoked salmon bits that are sold in bulk – it’s all the ugly discards that didn’t get sliced, all cute for the gold cardboard shrink wrap packaging… It’s good to eat. I’ve consistently found it in the frozen seafood section at Lee’s Food Fair – it’s a fraction of the cost, and is a great steal for smoked salmon lovers.

If you’re outside of Jamaica, my first stop would be a local farmer’s market, Co-op, and if you’re in North America – Wholefoods, Trader Joes and other chains like them are a good bet!

Ok, I’ve done enough talking. Ready to make this sandwich? (it’s so easy – here are some piks of me making this sandwich). The recipe follows.

Smoked Salmon and Chevre Brunch Sandwich Recipe

Ingredients:

– 2 slices of sourdough bread

– 50g chevre (goat cheese)

– 2 eggs

– 50g smoked salmon

– 1 cup baby spinach

– ¼ cup red onions (thinly sliced)

– 2 tbsp dried italian blend (no salt)

– ¼ cup extra virgin olive oil

– 2 tbsp red wine vinegar 

– Olive oil for sautéing

– Salt, Garlic powder and pepper to taste

Instructions:

1. Prepare ahead: In a small bowl, mix the olive oil, vinegar and Italian seasoning blend together. Thinly slice your red onions and add it to the bowl. Set it aside on the counter to marinate for 12 -24 hours (do not put it in the refrigerator!)

2. Sauté the baby spinach in a drizzle of olive oil until wilted. Season lightly with garlic powder, salt and pepper and set aside.

3. Cook the eggs to your liking in the same skillet (I like mine over medium)

4. Toast the sourdough bread slices to your level of doneness.(i like mine lightly toasted)

5. Spread chevre on both slices of bread. Layer on the smoked salmon, sautéed spinach, a few slices of marinated red onions, and cooked eggs.

6. Top with the second slice of bread and slice the sandwich in half.

7. Enjoy your brunch! Have it with some fruit infused sparkling water for a refreshing kick.

Nutrition Facts:

The following are approximates:

– Calories: Approximately 655

– Protein: 37 grams

– Fat: 28 grams

– Carbohydrates: 71 grams

– Fiber: 9 grams

This smoked salmon and chevre sandwich is a winner for brunch – tasty, satisfying, and loaded with nutrients that support gut health and packed with all the necessary nutrients for PCOS management. Give it a try and fuel your body with goodness!