Green Breakfast Power Bowl

Eating green foods just feels healthy. 

Of course, eating a variety of fruits and vegetables is what’s most important, but I seem to struggle when it comes to the green ones. 

As a dietitian, I understand the importance of leafy greens, yet I don’t love eating them raw. Instead, I’ve had to get more creative with ways to incorporate them. In addition to making green smoothies, I’ve found I love adding crispy, cooked kale to my eggs in the morning. 

This green breakfast grain bowl has a lot going for it as it’s

• A delicious way to add more veggies in the morning.
• Perfect for breakfast or lunch.
• Loaded with fiber, protein, and healthy fats to keep you full all morning-long.
• Easy to adjust ingredients based on what you have on hand.

Leafy greens are so important as they’re low in calories yet an excellent source of fiber, vitamins, and minerals including vitamins A, C, and K. Plus they’re also rich in antioxidants. 

In fact, a recent study found that eating 1 serving of leafy greens per day was associated with slower cognitive decline that occurs with aging. 

How do you get your greens in throughout the day? Share in the comments below!

Green Breakfast Power Bowl 

 

 

Ingredients

• 1.5 cups uncooked whole grain, such as farro, quinoa, barley, or steel cut oats
• 1 tablespoon avocado oil 
• 1 clove garlic, minced
• 3 cups chopped curly kale
• 4 large eggs
• 1 large avocado 
• Salt and pepper, to taste

For the yogurt sauce

• 1 cup plain 2% or whole fat Greek yogurt
• 1 tablespoon chopped fresh parsley
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh mint
• ½ tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Cook grain according to package directions. For a quick breakfast, I like using Trader Joe’s 10 minute farro. Once cooked, set aside (you can also cook your grain the night before and just reheat in the morning). 
2. Heat a small skillet over medium-low heat and add oil. Once oil is hot, add garlic. Cook for 30 seconds, then add chopped kale and a pinch of salt and pepper. Cook for 5 minutes, or until kale is softened and a little crispy around the edges. Transfer cooked kale to a plate or bowl.
3. In the same skillet, cook eggs per personal preference. I like mine over-easy, but over-medium, poached, or soft-boiled will work well too. 
4. While eggs are cooking, whisk together yogurt sauce ingredients, tasting and adjusting as needed. 
5. Evenly distribute cooked grains, kale, and eggs between four bowls. Serve with yogurt sauce and sliced avocado. 

Nutrition 

Servings 4 |  450 Calories per Serving

21 g protein; 191 mg cholesterol; 18 g fat; 3.5 g saturated fat; 49.7 g carbohydrate; 7.5 g fiber; 4 g sugar; 111 mg sodium**

*Nutrition calculated using cooked quinoa and 2% fat Greek yogurt.
**Sodium will vary depending on how much salt you add during cooking.

Notes: 

• Recipe can easily be halved or even quartered to make just 1 or 2 servings. 
• For grains that take longer to cook, I recommend cooking them the night before and then just reheating in the morning. 
• If you don’t have fresh herbs, you can also use 1 tablespoon of a Mediterranean dried herb blend instead. 
• If you have Everything Bagel Seasoning, I highly recommend also adding it to this egg bowl. 
• Feel free to add any other veggies that you like!
• For more protein, use 2 eggs per serving.