Whether you have a bunch of leftover hard-boiled Easter eggs to use up, or are looking for a healthy breakfast option, this powder miso breakfast bowl is sure to please!
It’s the 21st, so you know what time it is: monthly Recipe Redux Challenge! This month, we were challenged to come up with a recipe for family springtime celebrations:
Easter is April 1. Passover begins March 30. Whether or not you are celebrating either holiday, show us your favorite family recipes for springtime celebrations.
Initially my head went to breakfast casseroles for Easter morning, but then I started thinking about the days after Easter trying to use up all the leftover food. While ham is an easy one, simply throw it between some bread for a sandwich or add to a soup, there are only so many hard-boiled eggs that you can eat for a snack before getting tired of them.
As I’m not an egg salad fan, I starting thinking about other simple uses for them. Originally I was planning to make a miso noodle soup and add a hard boiled egg to it, but I found that I liked a soft-boiled egg way more than the hard-boiled in the soup. As I continued to brainstorm, I kept thinking about this simple, yet delicious savory breakfast bowl that I had up in Wyoming the other weekend. I wish I could remember the name of the dish, but it was just perfectly fluffy quinoa with an over-easy egg, sliced avocado, and slivered almonds on top.
Not only was the breakfast delicious, but it kept me full for HOURS – not an easy task! Being in the nutrition field is interesting as trends seem to come and go so quickly. When I first started out, everyone was still anti-fat and all my classes preached about only advising clients to eat fat-free dairy products and avoid high fat foods like the plague. But then by the time I had finished my internship and was a full-fledged RD, more and more research started coming out showing that fat isn’t as “evil” as we once thought. Unfortunately, the media grabbed hold of the idea and everyone started thinking that any fat and lots of it was healthy. From all my research and personal experiences, I’m fully on team fat, but team HEALTHY fat. Yes, there’s a difference.
I’m not going to get too sciency, but I think it’s important to understand the difference. Healthy fats include omega-3’s and monounsaturated fats. Omega-3’s get a lot of press and for good reason: they may help lower cholesterol levels, support heart health, decrease inflammation, and may be key in cognitive function (i.e. memory and brain performance). You’ll find these in fatty fish, walnuts, canola oil, flaxseeds, chia seeds, and eggs, just to name a few foods. Monounsaturated fats also help improve blood cholesterol levels and can be found in nuts, olive oil, avocado, and peanut butter (stick with the all natural kind!). Besides these health benefits, healthy fats also work to keep us fuller for longer and keep you energized. These bowls take full advantage of healthy fats, thanks to the egg, avocado, and olive oil.
But it’s more than just the healthy fats that makes these bowls “powerful.” Buckwheat is a nutrient-dense food that many of us aren’t familiar with. While in the culinary world it’s used as a grain, buckwheat actually a seed from a plant making it gluten-free (despite “wheat being in the name). Buckwheat is rich in important nutrients, such as manganese, magnesium, copper, and various B-vitamins, and contains resistant fiber, which is getting more press lately as we’re finding that resistant fiber helps to lower post-meal blood sugars, help with weight loss, and reduce food cravings. While all versions of buckwheat contain resistant fiber, buckwheat groats contain the most.
Phew, that was a lot of nutrition talk, especially for such a simple recipe! One thing to note: please don’t let the 30 minute cooking time scare you away. This recipe is ideal for meal prep, as you can make a batch or two of the recipe on Sunday and reheat throughout the week (or eat it cold). To up the nutrition even more, feel free to add in sauteed veggies, such as spinach, tomatoes, or mushrooms. My stomach doesn’t do great with vegetables first thing in the morning so I kept mine simple with just avocado, but these would be delicious with more plant power!
So here’s a toast to a simple way to get a nutritious breakfast!
p.s. How do you use up springtime holiday leftovers? I’d love to hear! Leave me a comment at the bottom 🙂
Power Miso Breakfast Bowls
- ½ cup toasted buckwheat groats
- 1 cup water
- 1 tsp olive oil
- 2 hard boiled eggs cut in half or sliced per personal preference
- ½ avocado peeled, pitted and sliced
- Pinch red pepper flakes
- Optional: spinach or other vegetables to sauté
- 2 Tbsp white miso
- 2 tsp maple syrup
- 1-2 tsp soy sauce to taste
- 1 Tbsp rice wine vinegar
- 1 ” fresh ginger grated
- 1 Tbsp water
- Rinse buckwheat groats under running water and transfer them to a medium pot. Add water and bring to a boil. Reduce heat, cover and simmer 10-15 minutes or until soft and chewy. Remove from heat and toss with olive oil.
- Meanwhile, make dressing by whisking together miso, syrup, soy sauce, vinegar, ginger, and water. Set aside.
- If adding spinach or other vegetables, sauté them now in a skillet over medium heat. You may need extra oil or use cooking spray.
- Once buckwheat is ready, divide into two bowls. Top each with hard-boiled egg (halved or sliced), 1/4 avocado, and miso dressing. Note, you may have dressing leftover. Enjoy!