A Balanced Breakfast
Breakfast like a king. It's how the saying went: eat breakfast like a king, lunch like a prince and dinner like a pauper.
It's still true that breakfast is a very important meal but for me, it's simply comfort food, particularly on a Sunday, when you can sleep in and then take your grand old time preparing a delicious and balanced breakfast.
Today, I've combined a few classic recipes and enhanced them with seasonal produce like fresh herbs and asparagus.
It's finally come around again - asparagus season! This is a veg that's simple and quick to prepare and tastes heavenly however you serve it. It's not called the "vegetable of kings" for nothing.
Asparagus, which comes in a white and a green version, both of which have their own fan base, is not just yummy and versatile but also extremely healthy. It is low on calories and contains many minerals, particularly potassium, calcium, magnesium, phosphorus and iron. Potassium lowers your blood pressure and encourages the neurons to fire properly. Calcium is good for our teeth and bones. But asparagus also contains important vitamins like vitamin A (for healthy skin, mucous membranes, tissue and bones), B vitamins supporting our nervous system as well as vitamins C and E to ward off infections and catch free radicals. And, best of all, the detoxifying properties of this vegetable help purge our body of toxins.
And then I've added the best mushrooms I could find, like shiitake and oyster mushrooms. These both have very interesting curative properties and are frequently underestimated in the kitchen. Oyster mushrooms in particular are very good for our intestinal flora and count among the best foods to help prevent colon cancer. The chitin contained in the mushrooms encourages a healthy gut flora - an essential requirement for a healthy body.
Shiitake mushrooms are chock full of selenium, which protects from free radicals and supports our immune system.
In combination with the delicious char, fresh sprouts and all the other nutritious ingredients, you'll have a very healthy and satisfying start to your day. Happy Breakfast!
All of this also works perfectly for the latest of trends, the "brinner", a combination of breakfast and dinner, a meal served at night containing things you would normally eat for breakfast.
A Balanced Breakfast
- 2 organic, free range eggs
- 2 handfuls of oyster mushrooms
- 2 handfuls of shiitake mushrooms
- 250g green asparagus
- 4 organic tomatoes
- oil for frying, like sunflower or rapeseed oil
- 1 avocado
- ½ lemon
- 1 handful pumpkin seeds
- char fillets, smoked (mine are from the Gesäuse National Park)
- Broccoli sprouts to garnish
- Fresh parsley to garnish
- 2 whole wheat buns
- 4 TBSP olive oil
- salt and pepper
All products are organic, courtesy of ja!natürlich
- Carefully clean the mushrooms. Rinse the asparagus, cut or break off the ends (1-2 cm) and halve. Also halve the tomatoes. Heat the oil in a large pan and fry the mushrooms, asparagus and tomatoes all over. Season with salt and pepper.
- In a pot, combine a litre of water with vinegar and a little salt to a boil, then reduce the heat to a gentle simmer (you should just see tiny bubbles). Poach the eggs one after the other: crack the egg on the side of the pan carefully, so as not to damage the yolk, and slide it into the water: poach for around 3 minutes and remove with a slotted spoon. If you stir the water gently, the egg will take on a particularly pretty strudel shape.
- Remove the pit of the avocado and scoop out the flesh with a spoon. Drizzle over some lemon juice and lightly salt. Roast the pumpkin seeds in a dry pan until fragrant.
- Serve the veg together with the char fillet and the poached egg on a large plate. Add the whole wheat bun. Garnish with pumpkin seeds, a little parsley and broccoli sprouts and drizzle with olive oil.