Breakfast is, and has always been, my favorite meal of the day. During the week, however, my mornings are pretty packed. I often get up early in the morning to work out before work, meaning I’m eating at the office. If I’m not working out before work, I’m sleeping as late as physically possible to a point that still allows me to make it to work on time, meaning I’m still eating at the office. There are pretty much two options for a paleo breakfast provided by my work: boiled eggs + avocado (my go-to) or a banana + almond butter. Since I’m not getting any veggies in my weekday breakfast, I only have the weekend to take advantage of cooking a hearty, vegetable-filled breakfast.
Why does getting vegetables at breakfast even matter?
Glad you asked! Besides the fact that you should be trying to get vegetables at every meal, adding veggies to your breakfast, specifically raw veggies, can decrease your risk of disease. Let me explain.
There are several key influences that raw vegetables can have on the absorption of carotenoids in your body when added to some breakfast meals. The two influences that are relevant to the recipe I have below come from this study that discusses how adding avocado to tomatoes can increase carotenoid absorption and this study that suggests that eating raw vegetables with eggs increases your carotenoid absorption significantly. I’m all about the studies by the way (the Cognitive Studies major in me), so you’ll have to get used to me referencing them throughout the blog.
If you’re like I was and have no idea what carotenoids are, I’ll elaborate. Carotenoids are antioxidants for your body. They combat things like eye-cancer (get it, like Carotenoid > Carrots > your mom always telling you carrots were good for your eyes…it all makes sense!) and degenerative eye disease. They support your cardiovascular health and are really good for your skin too. All good things! So if you’re telling me this meal is going to do all that for me, I am in.
This recipe is adapted from one I saw in Cooking Light recently. I hope you enjoy as much as I did! Let me know what you think.
Veggie breakfast bowlPrint This
- 1 large egg
- 1 tsp. avocado oil*
- 1 garlic clove, minced
- 1 cup chopped kale, lacinato or tuscan would be my preference
- 1/2 cup of quinoa**
- 1/2 cup cherry tomatoes, halved
- 1/2 avocado
- Drizzle of olive oil (optional but tasty)
- Salt and pepper to taste
- Everything Bagel seasoning from Trader Joes (also optional but tasty)
Fill a small saucepan with water and bring it to a boil (about 3 inches). Add your egg and boil it for about 6 minutes. Remove from the boiling water and plunge it into a bowl of ice water for at least a minute, then drain and peel. Be carefully here. It’s a soft boiled egg which I’m still getting used to peeling. They’re not as sturdy as hard boiled eggs!
Heat avocado oil in a skillet over medium. Add garlic till fragrant, then kale. Stir that constantly till the kale gets soft. You want to make sure you keep stirring so that the garlic doesn’t burn (about 3 minutes-ish).
Put the quinoa in a bowl and add tomatoes, kale, and avocado. Drizzle with some olive oil and add salt and pepper and Everything Bagel seasoning. Place egg on top and slice in half.
*I used Avocado oil because the smoking point is higher than olive and coconut oil (500 degrees vs 350). This is better for your gut overall to not cook with an oil past it's smoking point. **I'm kind of guessing here with the 1/2 cup...what I used was 1/4 of cup of dry quinoa and didn't measure what that turned into cooked. If making this on a non-workout day (when I don't really eat grains), I would probably put cauliflower rice.