Colourful Breakfast Stack
There are no rules to this breakfast, other than to get creative and build a stack of colourful veggies, nuts, seeds, eggs, legumes, herbs and spices. Breakfast tends to be sweet for many people (eg cereals, jam/Nutella on toast, sweetened yoghurt, fruit) which, although delicious, can set people off on a blood sugar rollercoaster with feelings of hunger setting in mid-morning. Introducing more savoury plant foods packed with fibre, healthy fats, and protein is an easy way to nourish your body and stay satisfied all morning. I love including fermented foods too such as kimchi and sauerkraut to promote a healthy balance of gut bacteria!
Servings: 1 Time: 15 minutes
Ingredients
olive oil
1 garlic clove, crushed
4 chestnut mushrooms, sliced
1 tsp dried oregano
1 tsp za’atar (or your favourite herb/spice)
handful spinach, washed & torn
½ avocado
1 tsp tahini
squeeze lemon
salt & pepper
1 egg, poached
1 slice seedy bread or sourdough
2 tbsp kimchi
2 tbsp beetroot sauerkraut
toasted seeds (sesame, sunflower, pumpkin etc)
sprinkle of sumac
Method
1. Gather all of your stack ingredients together.
2. Heat a glug of olive oil in a large pan and sauté the garlic for 2 minutes, then add the mushrooms, dried herbs, and spices. Cook for 5-7 minutes until soft, then push to one side of the pan and on the other side wilt the spinach.
3. Meanwhile, poach the egg by bringing a shallow pan of water to boil then reduce to a simmer. Add a splash of apple cider vinegar and crack in the egg. Leave this to cook for a few minutes to desired consistency.
4. Combine the avocado, tahini, and lemon juice in a bowl and roughly mash. Season with salt & pepper.
5. Assemble the veggie stack in any which way you like and enjoy!
