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 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!
This breakfast just feels SO right – instantly nourishing and healing. I hope you enjoy it too!
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.
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.
Poached Eggs in Bone Broth
- 250 ml chicken stock or bone broth (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 free-range or organic egg/s
- 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).
- With a slice of sourdough or grain free bread like my Breakfast Bread (pictured here).
Egg-free and vegetarianI would add sliced organic tofu or tempeh for protein. Use vegetable broth instead of chicken.
More or different veggiesGo ahead, the limit is your imagination.
Anti-inflammatory boostAdd finely grated ginger and turmeric root early in the cooking process.
Garlic-freeReplace the garlic with finely grated ginger (a 2cm piece approx.)
Add noodlesI 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?