If you’re feeling creative in the kitchen, we hope you’ll enjoy this hearty breakfast bowl, a breakfast of champions, suitable for anytime of the year.
It’s a recipe from Lee Holmes' book Eat Clean Green and Vegetarian and includes a smorgasbord of “so hot right now” nutritious ingredients that go together beautifully, pesto, eggs, kale, quinoa, lemon and avocado.
Did you know that Australians consume over four billion eggs each year? If you add them all up, this comes in at a grand total of approximately 200 eggs per person!
Eggs are an agreeable and good-natured ingredient because they let you decide who’s the master chef in your own kitchen. However you choose to cook your eggs, whether you fry them, boil them, scramble or bake them, you’re sure to be benefitting from their extensive shopping list of advantages.
Previously poached in controversy, eggs really are the perfect ingredient for health and budget conscious foodies. They’re an ideal real food that is delivered in its original packaging.
Not only are they delicious, good for you and versatile, they’re also simple to prepare and can be twisted in any way to add bulk to a meal, bind ingredients together, add flavour or simply be enjoyed self-contained, with a dash of sea salt and a grind of black pepper.
My secret ingredient for scrambling eggs is to add the zest of half a lemon and a pinch of nutmeg, it really boosts the flavour profile and adds zing. You might like to try my Kale and Lemon Rind Omelette here.
Starting your day with an egg or two will provide your body with a good source of protein and the full spectrum of B vitamins, omega 3’s, acetylcholine, zinc, copper, biotin and Vitamins A, D, E and K filling you up with needed nutrients and helping you to sustain your energy levels.
Eggs can be eaten at anytime of the day, and are a convenient snack because they are so speedy and easy to prepare.
If you’re worried about cholesterol the USDA agricultural research service have found that eggs are lower in cholesterol than originally reported. Want to find out about eating eggs during pregnancy? You can read more about popular egg myths which have been cracked open here.
Eggs are perishable so when purchasing and storing some of the tips to find and maintain a good egg are:
- Check the use by date stamped on the carton and choose the longest lead time. Obviously if you see any of the eggs are cracked or broken don’t buy them.
- To help extend the life of your eggs the best place to store them is in the coldest part of the fridge preferably below 4 degrees Celsius. Ensure that you pop them in the fridge as soon as you get home.
- If any of the eggs are cracked or damaged on the way home, they can be eaten but should be used within 2 days and cracked into a bowl, then covered and stored in the fridge.
- Eggs stay fresh in the fridge for 3-5 weeks, hard boiled eggs for one week.
- The fastest way to check for freshness in uncooked eggs is to put them in a bowl of water – a fresh egg stays at the bottom of the bowl, while a stale egg floats
- A fresh egg will have a thick egg white section and a yolk that is firm, circular and holds its shape
And for a new party trick, want to know how to tell if an egg is raw? Spin it! If is spins easily it’s hard-boiled but if it wobbles, it is raw. Spin the egg!
Why not give yourself an egg-start with my delicious Green Breakfast Bowl?
The eggs alone will add 11 essential vitamins and minerals to your diet and propel you miles ahead of sugary, boxed breakfast-cereal eaters.
Green Breakfast Bowl
- 200 g (7 oz/1 cup) quinoa
- 1 cup chopped kale or spinach
- 1 tablespoon organic butter, for frying
- 3 organic eggs
- 60 g (21/4 oz/1/4 cup) basil pesto
- 1 avocado, peeled, stone removed and cut into wedges
- juice of 1/2 lemon
- Celtic sea salt and freshly ground black pepper
- Cook the quinoa according to the packet directions.
- Line a bamboo steamer with baking paper and steam the kale over a saucepan of gently simmering water for 10 minutes, or until tender. Set aside.
- Meanwhile, add the butter to a frying pan over medium heat and fry the eggs until done to your liking.
- To serve, divide the quinoa, kale and pesto between three bowls. Top with a fried egg, place the avocado on the side and finish with a squeeze of lemon for extra zing. Season to taste.