Make this Savory Breakfast Bowl with Magic Green Sauce ASAP
September 14, 2016 by Kate Gavlick
If savory breakfast bowl recipes aren’t on your radar yet, then take note. Everything from last night’s dinner leftovers of roasted vegetables, grains like quinoa or amaranth, and greens such as arugula, spinach, or kale can be thrown into an easy savory breakfast bowl of morning goodness.
If this doesn’t sound quite breakfast-like yet, then #putaneggonit.
Scoop on some magic green sauce filled with tahini and fresh herbs to your breakfast bowl, and you’ll be ready to seize the day
Savory breakfasts are a totally normal (and totally delicious) staple across the world. The standard American breakfast, however, is sugar-filled and often sets you up for a day of munching, binging, and eating all the snacks. Overly-sweetened cereals, yogurts, waffles, pancakes, and pastries do not make a breakfast of champions.
What does compose a quality and healthy breakfast is actually eating real food. Whole food sources of protein, carbohydrates, and fats keep you satisfied and mentally sharp until your afternoon meal. This means no more post-muffin brain fog and nap.
Here’s where the savory breakfast bowl comes into play. Add in your macros and garnish with something zesty and fresh, such as this magical green sauce. Your morning bowl options are endless.
A little note on eggs: Due to the recently updated USDA dietary guidelines, you’ll be seeing eggs having a bit of a moment again. Within the 571-page report, egg yolks and their cholesterol are no longer bearing the brunt of public disapproval. Instead, eggs may actually help to keep our cholesterol levels in check. A study from the University of Connecticut found that consuming the dietary cholesterol in egg yolks could boost an individual’s (good) HDL cholesterol instead of hiking up (bad) LDL cholesterol.
Along with beneficial cholesterol-regulating abilities, eggs are nutrient superstars. Eggs are a rich source of protein, vitamins B2, B6, B12, D, A, E, and K, selenium, iron, and zinc.
Here’s where egg consumption gets tricky – what kind of eggs do you buy? The number of labels found on most egg cartons is slightly ridiculous; so if you feel confused at which ones to buy, you’re not alone. As a nutritionist, I believe the best eggs you can purchase are the ones found at your local farmers market or even from that friendly neighbor with the chicken coop down the street. These eggs are about as nutritious and tasty as they get, and once you start buying them, you’ll never go back to store-bought.
If local eggs are not available to you, look for egg cartons marked as certified organic and pasture-raised. Organic eggs carry the most clout, as they have to adhere to USDA organic regulations. Other private parties can also regulate eggs; those labeled Animal Welfare Approved usually provide the highest animal welfare standards for their hens.
Be wary of packages marked natural, farm-fresh, etc. – these are unregulated terms just meant to grab consumer’s attention. They usually also mean that the quality of the hen’s egg laying lives may not be so grand.
Now that you know the right types of eggs to choose, batch-cook a bunch of them to prepare hardboiled eggs for easy savory breakfast bowls throughout the week. Combine your protein-packed eggs with greens, grains, avocado, and this zesty magic green sauce and win at breakfast.
Magic Green Sauce and Eggs Breakfast Bowl
2 organic eggs, hard or soft boiled
2 large handfuls of arugula
¾ cup quinoa
1 avocado, diced
Sea salt and pepper to season
½ cup tahini
2-4 Tbsp water, to thin
4 Tbsp lemon juice
½ cup parsley
¼ cup mint
3 Tbsp dill
3 Tbsp cilantro
2 cloves garlic
¼ tsp cumin
¼ tsp sea salt
For the magic green sauce: combine tahini, lemon juice, herbs, garlic, spices, and sea salt in a food processor. Pulse until smooth, green, and creamy. Add in a few tablespoons of water to thin consistency if needed. Set aside.
Divide breakfast bowl ingredients between two bowls: quinoa, arugula, eggs, and avocado. Drizzle with magic green sauce, season with sea salt and black pepper, and enjoy!
Magic Green Sauce will keep in a sealed container in the refrigerator for 3-5 days.
Go Wild and customize your breakfast bowl with roasted vegetables like sweet potatoes or Brussel sprouts, protein like fish or chicken, nuts, seeds, kimchi, sauerkraut, or any other veg you’d like!
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