Go Green Breakfast Bowl

Hello HHK readers!! Hope your week started off better than mine did. Of course with the start of steamy weather, the last thing I was hoping for was a kink in our air conditioning. Darn it! Hopefully we can get that figured out before the really, really hot afternoons arrive!

Typically on Tuesday mornings I go for a run and then come back and make myself a special breakfast that takes a little extra love and effort. Tuesdays I go into work a little later, so I try to take advantage of the added time and whip up something special! Today I’m going to share my Go Green Breakfast Bowl, which incorporates a healthy serving of vegetables and protein that gets me going for the day and checks off a serving of vegetables before 9 am!

While I call this a “green” breakfast bowl, there is a little more color in there than green, but the majority of the bowl consists of kale — hens the name green! I top this delicious bowl with a runny egg that adds a helping of healthy fats, protein, and a variety of vitamins and minerals such as iron and lutein (an antioxidant that helps maintain good eye health!).

Let’s talk about eggs for a second.

Eggs get such a bad wrap. I often hear people talk about eggs with fear, thinking it will surely effect their cholesterol if they eat eggs for breakfast. Well, as with anything, too much can of course be a bad thing. I would never recommend eating 4-5 eggs daily, but an egg a day in my book is perfectly fine. Eggs are filled with vitamins, minerals, protein, and yes a little saturated fat, but the good outweighs the bad. If you take away the yolk, you will use a lot of the nutritional quality of the food. I tend to mix 1 egg with 1-2 egg whites to bulk up my meal. If you are filling the rest of your diet with fiber and nutrient dense-fruits and vegetables, cholesterol should not be a concern of yours when eating eggs!

Now on to that yummy recipe! If you tend to like “breakfast bowls” I would definitely give this one a try! I have also added quinoa to this bowl in the past or a small scoop of black beans. See what you like and as always feel free to reach out with questions or other ideas!


Go Green Breakfast Bowl

  • Servings: 1
  • Difficulty: easy
  • Print

Ingredients

Bowl:

  • 2-3 cups raw, chopped kale
  • 1/3 cup chopped red bell pepper
  • 1/4 cup chopped white or yellow onion
  • 1/2 large avocado
  • 1 egg + 1 egg white (can sub for 2 eggs or add an additional egg white if needed)
  • 1-2 tsp olive oil, olive oil spray or cooking fat of choice
  • 2 Tbsp salsa of choice
  • season to taste with: garlic powder (~1/2 tsp), onion powder (~1/4 tsp), paprika (~1/8 tsp), black pepper (~1/8 tsp), salt (pinch!)

Directions

In a large saute pan, saute onions and chopped bell pepper in fat of choice for about 3-4 minutes or until slightly soft. Add chopped kale and seasonings; you may need to add a little water to help the kale wilt (I find this helpful).

In a separate pan, cook egg + egg white as desired. I enjoy a runny yolk, but you can cook scrambled or however you please for your dish. I tend to just top the egg with a little salt and pepper.

Once the veggies are soft and fully cooked, place in a shallow dish. Top with the egg, a few slices of avocado, and 1-2 Tbsp of your favorite salsa. Enjoy!

 


Summertime Soups: White Bean & Kale

Who says soups are just for winter? Current temperatures where I live have been averaging between 100-110 degrees every day, yet some how I’m still craving a little bowl of warm, comforting goodness. To satisfy my craving, I made a fairly light soup last night that I could portion out and bring for lunch a few days this week. Even though it wasn’t necessarily a heavy, thick meaty soup, it still gave me that warm, comforting feeling I was looking for. With plenty of fresh Kale and a slightly spicy bite from the nutmeg, my White Bean & Kale soup turned out to be the perfect light, summery soup.

The good thing about most soups is you usually have a lot of room for error. Throw a bunch of ingredients into a pot with a flavorful base and at least 80% of the time it will come out pretty tasty! I like to prepare soups when I’m trying to get  rid of a few things or have a bunch of veggies that are close to going bad. Make your soups in bulk, portion them out, and freeze them for quick lunches or dinners at a later time!

I hope you enjoy this soup, and please feel free to add or delete ingredients and make it your own! Let me know how it goes!

White Bean & Kale Summer Soup: 

Ingredients:

  • 4 cups low-sodium vegetable broth
  • 2 cups warm water
  • 3-4 cups raw kale ( I left mind as fairly large leaves, but feel free to chop or tear as small as you’d like! )
  • 2 large carrots, peeled and sliced
  • 1 can northern white beans, rinsed
  • 1/4 cup quinoa
  • Garlic powder
  • Black pepper
  • Pinch of nutmeg
  • Handful of grated parm cheese

soup 1

In a large bowl, bring to a simmer the vegetable broth, water, and carrots. Once the broth is simmering, add your chopped kale, garlic powder, black pepper, and a pinch of nutmeg. I typically don’t measure my spices or herbs when cooking, I just do what I like and tastes best to me. My only precaution would be with the nutmeg. Nutmeg has a very distinct flavor and can be quite spicy and earthy if you add to much, so when I say a pinch, I mean a pinch!!

Let your broth and veggies simmer with the lid off for about 30 minutes. After 30-40 minutes or about 1/4 of your liquid has evaporated. Add your rinsed bean, quinoa, and place your lid halfway on so that a little steam is still able to escape. Allow quinoa to cook for about 20-25 minutes.

soup 2soup 3

After your quinoa is fairly cooked through, add any additional spices or seasonings if desired and finish off with a small handful of grated parmesan cheese. Stir in your cheese and turn your broth down to low. Allow your soup to simmer for another 15 minutes to a half hour. The longer it cooks, the thicker the soup will become and the less liquid will remain in the pot. If you want your soup a littler thicker, allow it to simmer for the full extra 30 minutes. I  f you don’t mind it more brothy, turn off whenever you please. Top will a little extra sprinkle of cheese, a piece of chunky bread, a few croutons and enjoy!


Sweet & Spicy Warm Kale Salad w/ Sweet Potato & Gnocchi

Really, I don’t mean to toot my own horn, but this dish turned out amazing. To end National Nutrition Month, I decided to to make up a dish with kale because as I have said in the past, kale is not one of my favorites. I went to Whole Foods after leaving my internship to get a little inspiration and get my recipe juices flowing. This is what I cam up with, and I definitely think it is a winner! I hope you try it out and let me know what you think. Happy cooking 🙂

ImageImageImage

Ingredients:

  • 1 medium sweet potato
  • cooking spray
  • sweet potato seasonings: chili powder, paprika, garlic powder, black pepper
  • fresh kale, about 2 cups
  • 1 Tbsp reduced-fat feta cheese
  • 2/3 cup whole-wheat gnocchi
  • extra seasonings: red pepper flakes, pinch of salt
  • dressing: 1 Tbsp canola oil, 1 tsp dijon mustard, drizzle (very small drizzle) honey, black pepper, red pepper flakes

Pre-heat your oven to 375 degrees. Cut your sweet potatoes into small pieces, about the width of a quarter. Spray a baking sheet with cooking spray and lay down your chopped potatoes. Spray the tops of the potatoes with another layer of cooking spray, and add a generous amount of the sweet potato seasonings listed above. The only thing I would be cautious with is the chili powder if you don’t want your sweet potatoes too spicy (I like spicy so I added quite a bit!).

Let your potatoes cook for about 25 minutes, flipping them over about halfway through. Rinse and dry your kale and cook your gnocchi (should take about 3 minutes). In a large sauté pan, add a little olive oil and toss your kale and cooked gnocchi. Leave your heat on low. Season with a little black pepper, red pepper flakes (once again, a tiny bit packs a huge punch), garlic powder, and a pinch (literally a pinch) of salt.

While your kale and gnocchi is warming through, go ahead and prepare your dressing (ingredients listed above), whisking with a fork. It won’t completely combine, but that is ok! Once your sweet potatoes are through, add them to your pan, along with your dressing. The dressing should very lightly coat all of your contents. Add your sprinkle of feta cheese and you are done! Enjoy!