Cooking up a hearty breakfast of poached eggs with kale and walnut pesto is a great way to stabilise your blood sugar and fuel up with nutrient dense delicious veggies in the morning. It’s a super easy, quick and convenient option.
Important note – if making this dish in pregnancy be sure to poach the eggs until hard, as a soft yolk increases the risk of salmonella poisoning.
Serves 1
INGREDIENTS: Poached eggs, Mushies and Toms
2 eggs
4-8 cherry tomatoes (halved)
½ cup raw mushrooms (sliced)
1 tablespoon butter
METHOD:
Boil water in a small saucepan for the eggs.
Once the water has boiled, poached eggs for 4 minutes or until yolk is hard (in pregnancy).
Pan fry cherry tomatoes and mushrooms in some butter with salt and pepper.
INGREDIENTS: Kale and walnut pesto (1 serve = 1-2 tablespoons)
1 cup raw kale
1 cup fresh basil
½ cup walnuts (toasted)
¼ cup parmesan cheese
½ cup extra virgin olive oil
METHOD:
Preheat oven to 180 C. Spread walnuts evenly on a baking tray lined with baking paper and cook for 5 minutes or until golden.
Add all ingredients to a high-speed blender and blitz until smooth. Season as required.
Store in the fridge.
Drizzle the kale and walnut pesto over the top of your delicious eggs, mushies and cherry toms for a breakfast that gives you a great supportive start to the day.
Figs are just coming into season, and they are a fabulous fruit indeed. High in magnesium, calcium, B6 and fibre, they are a bit of a ‘super fruit’. Add them to the complex low-GI carbs of a good quality wholegrain spelt sourdough, the protein of a quality fresh cheese and the blood glucose balancing benefits of cinnamon, and you’ve got yourself a well balanced, nutritious sweet breakfast option. Just don’t go too heavy on the honey!
Serves 2
Ingredients
A good quality whole grain sourdough loaft (I used a spelt & buckwheat loaf)
Soft goats cheese or curd (labne, ricotta or cottage cheese also work well)
4-5 fresh, perfectly ripe figs
Raw honey, for drizzling
Ground cinnamon, to taste
Some fresh mint or thyme leaves from the garden, if you have them
Put it all together
Simply toast 2 slices of your quality wholegrain sourdough, spread generously with goats cheese, top with quartered fresh figs, drizzle with raw honey, and finish of with a sprinkle of cinnamon powder and some picked fresh herb leaves.
Rhiannon Hardingham is a naturopath and nutritionist with a passion for food, fertility and pregnancy care. Specialising in male and female infertility, IVF support and naturopathic care during pregnancy, Rhiannon offers her patients a wealth of information and knowlege regarding nutritional, herbal, diet and lifestyle support during their journey. She also offers education and mentoring to naturopaths wanting to improve their fertility knowledge or upskill into the highly specialised area of IVF support.
Variety is the spice of life – so good for getting a variety of micro, macro nutrients and phytochemicals, pre and probiotics for your microbiome, fibre for your digestive health, and keep you interested in breakfast! These Buddha Brekky bowls are super flexible. You can mix and match whatever little tasty bits you feel like on the day. Your kids will love it too!
What have I forgotten here? What else would you add?
1TBS of each… -ish… whatever you feel like on the day… all organic if you can. Soak the nuts and seeds overnight if you can… or buy already “ activated”.
Gluten Free muesli – buy a couple of varieties, or simply soak some oats if you need it as a base. You can get GF oats at the health food store if needed. Adding lots of other bits and pieces of wholefoods will reduce any sugar load in a commercial muesli – or delete the muesli altogether.
Walnuts
Almonds
Macadamias
Brazil nuts (try to get the ones grown in Brazil as they are much higher in selenium)
Sunflower seeds
Linseeds
Pumpkin seeds
Sesame seeds
Chia Seeds – you can soak them in coconut or almond milk overnight for a few spoons of a tasty pudding – or just sprinkle them on, but they do love to get stuck in your teeth!
Nut butter – peanut, ABC, cashew etc
Dried Coconut
Cacao nibs
Goji Berries
Natural cow, goat, sheep or coconut yoghurt
Kefir
Fresh almond milk
Berries/mango/banana
Bee Pollen (small sprinkle)
Come and join us for breakfast! We’re over on our FB page sharing ideas, recipes, pics and inspiration as a community of breakfast lovers HERE.
For more nutritious and delicious breakfast recipes check out Charmaine and Milly’s “The Breakfast Project” e-book.
Charmaine Dennis is a naturopath, fertility and health expert, mentor, writer, mother, and businesswoman. She is the founding director of Fertile Ground Health Group, co-creator of the Be Fertile relaxation CD series and co-author ofThe Breakfast Project, among other health inspired projects. Her greatest gift and inspiration is making health, wellbeing, and passionate living accessible, inspiring and achievable for everyone. Charmaine’s naturopathic career has followed a special interest in working with couples with infertility requiring IVF support since 1999. She has assisted many in realising their dreams to conceive healthy, beautiful babies in collaboration with GPs and fertility specialists, acupuncturists and other health modalities.
