If you are on a mostly plant-based diet, you need to pay attention to your protein intake. Our bodies need amino-acids for building the protein blocks, and most of the vegetal sources are not complete sources of these compounds. This is why you need to make combinations of protein sources, but when you don't have time to experiment, go for safe ones. This breakfast recipe is made with two complete protein sources, making a perfect meal especially if you have it after your morning workout.
A few years ago eggs were a no-no as a regular ingredient intake, as their consumption was related to high cholesterol levels, due to a food science confusion. Today we know that organic eggs from free range, pasture-raised chickens provide a broad nutrient support – minerals (selenium, iodine, magnesium), vitamins (Vitamin D, A, E and all the B vitamins in high concentrations, including the very rare B12), omega-3 essential fatty acid, along with high biological value protein.
Adding quality eggs to your diet is a great way diversify your nutrient intake, and also increase your protein intake, especially if you exercise often and your body needs amino-acids to restore the muscle fiber and to activate metabolism boosting enzymes.
Quinoa is one of the very few complete protein sources in the plant world, as it's nutrient range includes also the lysine and isoleucine amino-acids. However, protein isn't the only reason why quinoa gained so much popularity. It's nutritional profile is really outstanding, ranging from minerals and omega-3 fatty acids to fiber and antioxidants.
Its unique combination of phytonutrients boost the natural detoxification processes within our bodies, while also having diverse health benefits, from blood sugar regulation (because of its high protein and fiber load), to anti-inflammatory action (due to its concentrations of phenolic acids and vitamin E) and oxidative stress reduction effects (given the two antioxidants quercetin and kaempferol, present in higher doses even than in berries).
This quinoa-egg breakfast recipes is not only protein-packed and fiber loaded, but also wonderfully flavored. Cumin and turmeric have digestive-soothing and anti-inflammatory effects, giving your breakfast not only a vibrant yellow color, but also boosting the nutrient intake. Serve it with cherries and spinach salad, for extra-nutrient kick.
Type: Vegetarian (replace the eggs with seeds to make it vegan or top with your favorite meat to make it an omnivore dish)
2 organic eggs
2 cups cooked quinoa
1 small onion, finely diced
6-8 cherry tomatoes, diced
1 tsp ground cumin
1 tsp turmeric powder
1/2 tsp ginger powder
1/2 tsp cayenne pepper
1 garlic clove, minced
1 tsp coconut oil
Pinch sea salt
Freshly ground black pepper
1 cup fresh spinach leaves
Mixed seeds, crushed
Heat the water into a kettle and soft boil the egg (four minutes). Set aside.
Heat the coconut oil into a non-stick skillet, add the onion and cook until translucent, stirring frequently.
Add half of the tomatoes, garlic and condiments, mix to combine and cook for five minutes.
Add the quinoa, toss to combine and cook for five minutes. Season with salt, and turn off the heat.
Divide the quinoa into serving bowls, garnish with fresh spinach, cherry tomatoes and mix seeds, top with soft boiled egg halves, season with ground black pepper and serve.