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When it comes to breakfasts, I am 8 times out of 10 more likely to choose a savory item over something sweet. Eggs are my jam. I LOVE eggs so much. At only 70 calories per large egg, they average about 5 grams of fat and 6 grams of protein. They are also SO versatile — scramble some up for breakfast, hard boil one for a midday snack, or throw a fried egg on your lunch or dinner. One of my favorite things to do for breakfast or lunch is to cut up some veggies, grab some left overs, throw them on a bed of spinach and top it with a couple of fried eggs. Its an easy way to get a super well rounded meal and usually helps me go through leftover sides and veggies. Curried lentils and sweet potato topped with two fried eggs is probably my favorite combo. This bowl seen here was a bed of spinach with steamed sweet potatoes, left over roasted cauliflower, avocado and two fried eggs (drizzled with some Green Dragon from Trader Joe’s). This recipe post isn’t meant to be strictly followed; it’s providing a standard structure that can be followed with any combination of vegetables, legumes, or toppings! In the ingredients will be a list of optional suggested egg bowl components. Just pick a couple, measure out a 1/2 cup of each and fry up a couple of eggs. Voila! Eggs can be just as quick as making a bowl of oatmeal or a yogurt parfait, especially if you get creative with already prepared items  left over in your fridge.

Quick tip: a sweet potato can be steamed in the microwave in about 4 minutes. Just pierce it with a fork and wrap in a damp paper towel, microwave for 2 minutes, then flip over and microwave for an additional 2+ minutes. The sweet potato should be soft to touch. Careful when handling, as it will be very hot. Wait a minute or two and then dice. 

Give this a try if you’re craving a delicious and filling egg-y breakfast. You won’t regret it!

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Quick and Easy Egg Bowl (GF)

a simple and flexible recipe for a nutrient packed breakfast or lunch.

Ingredients (1 serving):

1-2 large eggs (I like to use Nellie’s Organic)
1/2 cup fresh chopped spinach (or other variety of greens)
1/2 cup steamed or roasted sweet potatoes
1/2 cup roasted cauliflower
1/4 avocado, diced
1 tbsp hot sauce (or any salsa)
1/2 tsp chili powder (optional)
1/2 tsp crushed red pepper (optional)
sea salt and pepper to taste

Other suggested toppings ( use ~1/2 cup quantities, unless noted otherwise)

lentils or other beans
chicken sausage
shredded chicken
left over steak
roasted russet potato
roasted peppers
roasted zucchini
quinoa or other grain
chopped fresh veggies
1 tbsp nutritional yeast
1 tbsp pesto
1 tbsp hummus

Directions:

  1. Warm up any left over veggies in microwave if desired.
  2. Place 1/2 cup of chopped spinach or other greens into a bowl.
  3. Add 1/2 cup sweet potatoes and 1/2 cup roasted cauliflower (or 2-3 other suggested options) to bowl.
  4. Sprinkle with chili powder or crushed red pepper (optional)
  5. In a small frying pan (sprayed with non-stick spray or heated with 1 tsp oil of choice), cook/fry two eggs to desired doneness.
  6. Add fried eggs to bowl.
  7. Top with diced avocado or 1 tbsp hummus.
  8. Add hot sauce or salsa of choice. (optional)
  9. Sprinkle with sea salt and pepper. (optional)
  10. Eat the egg-y goodness.

 

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Posted in Easy Meals, Recipes, Veg-Friendly

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