Breakfast Nourish Bowl
A simple, well-balanced breakfast (or lunch) recipe.
Servings 1
Ingredients
- 1 cup kale woody stems removed, finely chopped (*or your favourite green leafy veg such as baby spinach)
- 1/2 cup zucchini (*or your choice of low starch veg such as zucchini, capsicum)
- 1/2 cup cauliflower (*or your choice of low starch veg such as zucchini, capsicum)
- Chilli flakes
- 1/2 cup cooked quinoa
- 1/4 avocado chopped
- extra virgin olive oil
- 2 tsp Pumpkin seeds (pepitas)
- 1-2 free range eggs
Optional:
- Squeeze lemon juice
- up to 1 tbsp sauerkraut/ fermented veg (optional; for gut health)
Instructions
- Steam or sauté zucchini and cauliflower (or your low starch veggies of choice). Set aside.
- Sauté greens in olive oil until just tender. Set aside.
- Cook eggs to liking.
- Add greens to serving bowl and toss through cooked quinoa.
- Top with zucchini, cauliflower and avocado.
- Dress generously with extra virgin olive oil.
- Top with eggs.
- Top with pumpkin seeds, lemon juice, chilli flakes and fermented veg just before serving.
Notes
Tips: You can also make the veg the night before to save time in the morning. I keep portions of cooked quinoa in my freezer. Purchase a jar of fermented veg from your health food store. Avoid fermented veg if you have bacterial overgrowth in your gut.
Personalise:
I like to roast my cauliflower (tossed in olive oil and turmeric) the night before.
Swap quinoa for another complex carbohydrate such asbuckwheat, cooked sweet potato or pumpkin or leftover roasted root vegetables.
Top with a dollop of hummus or pesto.
Add additional low starch vegetables such as broccolini, asparagus or snow peas. Sensitive to FODMAPs? Keep avocado to 1/4 per serving. Sensitive to Eggs? Serve with cooked salmon instead of eggs.To make this recipe grain free/Paleo: Swap quinoa for another source of complex carbohydrate such as 1/3 cup pumpkin or sweet potato. To make this recipe Vegan: Omit eggs and add additional quinoa and/or serve with a generous dollop of hummus (to get the protein).
Swap quinoa for another complex carbohydrate such asbuckwheat, cooked sweet potato or pumpkin or leftover roasted root vegetables.
Top with a dollop of hummus or pesto.
Add additional low starch vegetables such as broccolini, asparagus or snow peas. Sensitive to FODMAPs? Keep avocado to 1/4 per serving. Sensitive to Eggs? Serve with cooked salmon instead of eggs.To make this recipe grain free/Paleo: Swap quinoa for another source of complex carbohydrate such as 1/3 cup pumpkin or sweet potato. To make this recipe Vegan: Omit eggs and add additional quinoa and/or serve with a generous dollop of hummus (to get the protein).