Father’s Day Brunch: A Healthy Recipe to Celebrate Dad

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Father’s Day is a special occasion to honor the incredible men who have shaped our lives with love, guidance, and support. What better way to express our gratitude than by a nutritious breakfast in bed or Father’s Day brunch with the family? You can elevate the celebration with a delicious recipe that treats the taste buds and nourishes the body with essential nutrients. 

Nutrition for Dads

Nutrition plays a vital role in supporting overall health and well-being, especially for busy dads who juggle multiple responsibilities every day. From maintaining energy levels to supporting heart health and cognitive function, the nutrients we consume can significantly impact our quality of life. As we celebrate dad with this Father’s Day brunch, it’s essential to recognize the specific nutrients that are especially beneficial for dads.

Omega-3 Fatty Acids

One nutrient that stands out for its numerous health benefits, particularly for dads, is omega-3 fatty acids. Found abundantly in fatty fish like salmon, mackerel, and sardines, omega-3s are known for their activities supporting healthy levels of inflammation, which can promote Dad’s cardiovascular health and joint mobility [1]. 

Omega-3s also play a crucial role in cognitive function and may help support mood and mental well-being [2]. A balanced mood is essential for dads navigating the challenges of fatherhood.

For dads without much fish in their diet, an omega-3 supplement like Mega OmegaTM can help to fill this nutritional gap, providing similar benefits.

Vitamin D

Another nutrient of interest for dads is vitamin D, often referred to as the “sunshine vitamin” due to its synthesis in the skin upon exposure to sunlight. Vitamin D is essential for maintaining strong bones and teeth, supporting immune function, and regulating mood [3]. 

However, many individuals, especially those living in northern latitudes or with limited sun exposure, may struggle to obtain adequate vitamin D from sunlight alone. Incorporating foods fortified with vitamin D, or taking a supplement that contains vitamin D, can help bridge this gap and support overall health. 


Antioxidants are powerful compounds that help protect the body against oxidative stress and inflammation, both of which play a role in the development of chronic diseases. Including antioxidant-rich foods in our diets can help support overall health and may reduce the risk of conditions such as heart disease, cancer, and neurodegenerative disorders. Berries, such as blueberries, strawberries, and raspberries, are excellent sources of antioxidants, as are colorful vegetables like spinach, kale, and bell peppers. By incorporating these vibrant foods into our Father’s Day brunch recipe, we can provide dads with a delicious dose of antioxidants to support their well-being.

Father’s Day Brunch Recipe: Smoked Salmon Avocado Toast

Ingredients (per serving):

  • 2 slices of whole-grain bread
  • 1 ripe avocado
  • 1 small lemon
  • 4 oz. smoked salmon
  • Fresh dill, for garnish
  • Salt and pepper to taste


  • Toast the whole-grain bread slices until golden brown.
  • While the bread is toasting, mash the ripe avocado in a small bowl and season with a squeeze of lemon juice, salt, and pepper to taste.
  • Once the toast is ready, spread the mashed avocado evenly onto each slice.
  • Top each avocado toast with flaked smoked salmon.
  • Garnish with fresh dill and an extra squeeze of lemon juice if desired.
  • Serve immediately and enjoy this nutritious and delicious Father’s Day brunch!

The Wrap Up

This Father’s Day, let’s celebrate the dads in our lives by treating them to a brunch that not only satisfies their taste buds but also nourishes their bodies with essential nutrients. By incorporating omega-3 fatty acids from salmon, vitamin D from fortified foods, and antioxidants from vibrant fruits and vegetables, we can create a meal that supports their health and well-being. Whether you’re a naturopathic physician or a science enthusiast, join us in honoring fatherhood with this wholesome and delicious recipe. Happy Father’s Day to all the amazing dads out there!

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  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8846546/
  2. https://www.mdpi.com/2072-6643/12/8/2333?amp=1
  3. https://www.mdpi.com/2218-273X/11/11/1624