Unless you are new to Well Nourished, you would have heard me bang on about breakfast and my new ebook over the past week. It’s a meal time that I clearly feel pretty passionate about.
However, to tell you the truth, I’m actually not all to fussed over eating breakfast myself. Ask my mum; as a teenager, we used to argue over my poor appetite at breakfast all the time. But as I’ve grown older and wiser, I’ve come to put two and two together and I have to admit she was right! I notice a huge difference in my energy levels, productivity and weight management when I make an effort to eat a good quality breakfast.
I believe this is one of the reasons why many people feel so much better on many of the better quality, whole food oriented ‘diets’ out there. When people following the diet are made to drop their usual processed breakfast and eat real food, they always feel SO much better, regardless of the other dietary changes they’ve made.
It has been the greatest windfall of the food processing industry to have us all programmed to believe that breakfast has to be cereal, toast or more recently a boxed breakfast drink. None of these foods are foods at all. They are heavily processed, nutritionally void, pseudo-foods that are damaging to your health (including the health food varieties too).
Which brings me to this weeks recipe. Although this is not a recipe in my new ebook Rise and Shine – A Well Nourished Breakfast, I have suggested this type of breakfast in the section about bone broth. This Poached Eggs in Bone Broth is my families absolute all time favourite breakfast at the moment. My kids aren’t too keen on kale at all, but for some reason, when I serve it like this I don’t hear one moan. Go figure!
Soup for breakfast just feels SO right – instantly nourishing and healing. I hope you enjoy it too!
Health Benefits
This gluten-free dish is brimming with nutrients! The bone broth I’ve raved and raved about here. The stuff is as close to a cure-all as you will get. The garlic is a wonderful detoxifier and vitamin rich food. The kale is another nutrient dense food with a host of healing phytochemicals (plant-based nutrients), especially when cooked. The eggs are protein-rich nutrient bombs.
Bonus points – doubles as a fantastic lunch or dinner.
Ingredients
The main ingredients are bone broth (or chicken stock), mushrooms (preferably shiitake for their immune-boosting properties), kale, and free-range eggs. For an extra digestive boost, serve with sauerkraut or kimchi, and pair it with a slice of sourdough or grain-free bread.
How to make Poached Eggs in Bone Broth
Simmer garlic cloves in the chicken broth over a medium heat, then add the mushrooms and let them cook briefly. You can either poach your eggs separately or crack them directly into the broth, spooning the liquid over the yolk. Add the kale just before serving to allow it to wilt, and season with salt and pepper. It’s ready to enjoy in minutes!
Serving suggestions and how to store
Serve this dish hot with a side of sourdough or grain-free bread, and for an extra probiotic punch, add a spoonful of sauerkraut or kimchi. This dish is best eaten fresh, but you can store leftovers in an airtight container in the fridge for up to 2 days. Simply reheat gently before serving.
Vary poached eggs in bone broth to suit
To make it egg-free and vegan, replace the eggs with organic tofu or tempeh for added protein, and swap the bone broth for vegetable broth. You can also add a variety of vegetables or give it an anti-inflammatory boost by incorporating ginger and turmeric. For a garlic-free option, substitute garlic with grated ginger. Adding noodles is another great way to make this meal heartier!
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.
Ingredients
- 250 ml chicken broth or stock (1 cup)
- 1 clove/s garlic -peeled and sliced
- 3 stem/s kale -(approx.) washed and shredded
- 80 g mushrooms -my preference is shitake (very immune boosting), oyster or Swiss brown mushrooms (approx. 6)
- 2 egg/s
Method
- Place the garlic and broth in a small pan.
- Heat until just simmering, add the mushrooms and cook for a minute.
- To poach the eggs you can do one of two things:
- Poach them in a separate pot as you would normally (I use this method when cooking for the family)
- Push the mushrooms to the sides of the pan and crack your egg into the middle of the pan. I spoon the broth over the yolk as it simmers (this works best for a single serve).
- Add the kale just prior to serving to wilt it quickly.
- Season with sea salt and ground pepper and serve immediately.
- I love this served with sauerkraut or Kim chi (for more digestive support).
Serve
- With a slice of sourdough or grain free bread like my Breakfast Bread (pictured here).
Variations
Egg-free and vegetarian
I would add sliced organic tofu or tempeh for protein. Use vegetable broth instead of chicken.More or different veggies
Go ahead, the limit is your imagination.Anti-inflammatory boost
Add finely grated ginger and turmeric root early in the cooking process.Garlic-free
Replace the garlic with finely grated ginger (a 2cm piece approx.)Add noodles
I often add red rice noodles (or your preferred noodle).I know you are going to love this flavour combination. As always I love to receive your feedback, post a comment below. Have you ever poached eggs in the broth?
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Eliza says
Wow Georgia, yum!! I saw the Instagram post of your weekend eggs and filed it away in my brain to give it a try some time. Today was the day! I used beef broth and poached a single egg in it and I am proud to say it’s the first time I have ever done a ‘freeform’ poach (have only ever been brave enough to do a need in the little cups!) It was surprisingly light and refreshing but filled me up perfectly. Added mushrooms, spinach and fermented veg – so delicious. I’m excited as I think I have found my winter breakfast staple! Thanks again, Eliza
Georgia Harding says
Glad you enjoyed it Eliza. This is a firm favourite in our household too G x
Rachel says
Poached eggs with the runny yolk, SOOOO good. One of my favourite ways to eat eggs, and with a bowl full of veggies too, it’s a brilliant way to start the day!
Georgia Harding says
I agree, simple but mind glowingly good! G x
d4nowar says
Eggs poached in broth is such a yummy quick meal. I could eat just that with some toast every morning and be perfectly happy. Love the addition of kale and mushrooms though. I’m going to try it your way!
Georgia Harding says
Isn’t it – one of my faves. Enjoy G x
Joy Balhorn says
My all time favourite breakfast!
Georgia Harding says
I have to say it’s one of mine too Joy ☺️ G x