By Nutrition Resident Jacqui Lombari
Greetings! I’m Jacqui and as a Nutrition Resident for Dr. Fitzgerald, I am constantly thinking of ways you can implement nutrition recommendations. Gaining confidence in the kitchen is key and familiarizing yourself with new recipes and cooking techniques will set you up for success! Here, I have prepared a versatile dish that can easily be prepared for breakfast or lunch. The featured component of this dish is a new plant food for me, watercress.
Watercress is part of the brassica family of vegetables and contains a high amount of the bioactive chemical, phenethyl isothiocyanate (PEITC). PEITC has been shown to have anti-cancer effects. This may be due to its ability to modulate enzymes involved in phase II detoxification.
I incorporated the watercress in a hearty salad with blanched asparagus, cooked quinoa with sprouted seeds all tossed in a lemon-shallot vinaigrette. Topped with avocado, radishes, and soft-poached eggs, this dish will leave you feeling satisfied and energized.
|Savory Breakfast Bowl|
|Servings||Prep Time||Cook Time||Passive Time|
|Cook Time||Passive Time|
- Lemon Shallot Vinaigrette
- 1 juice of lemon
- 2 tbsp stone ground mustard
- 1/2 shallot roughly chopped
- 1/4 cup Apple cider vinegar
- 1/2 cup Extra virgin olive oil
- Savory Breakfast Bowl
- 1 cup tri-colored quinoa cooked & cooled
- 1 1/2 cups water or broth
- 1/2 cup blanched asparagus roughly chopped (about 5 stalks)
- 1/4 cup sprouted pumpkin/sunflower seeds
- 1/2 cup watercress rinsed & prepared
- Toppings (to taste)
- sliced avocado
- sliced radishes
- 1-2 soft poached eggs
- Bring 1 ½ cups of water or broth to boil in medium pot.
- Add 1 cup quinoa. Cover and simmer over low heat for 15 minutes.
- Remove from heat and let stand, covered, for 5 minutes. Fluff with fork.
- Spread cooked quinoa on a baking pan and let cool for a least 30 minutes. (This is a great meal prep item for the week.)
- Mix all vinaigrette ingredients in a food processor and set aside.
- Bring a small sauce pot filled with an inch or two of water to a boil.
- Once boiling, add an egg or two to the pan and set a timer for 6 ½ minutes.
- After 6 ½ minutes, remove the egg(s) from the pot and place them in an ice water bath or run under cool water until they are cool enough to handle and peel.
- Clean and trim asparagus.
- Bring the same small sauce pot filled with an inch of two of water to a boil.
- Once water is boiling, add asparagus and cover for 3 to 4 minutes (depending on the size of your asparagus).
- Prepare a large bowl of ice water.
- Once cooked, use a slotted spoon or tongs to remove asparagus and immediately plunge into bowl of ice water. Allow a minute or so to cool, remove and pat dry.
- Finally, cut asparagus into thirds, making them fork ready.
- Mix 1/2 cup quinoa, asparagus and watercress first tossing in pumpkin and sunflower seeds with the vinaigrette.
- Top with egg, sliced radishes and avocado and enjoy!
- I like these sprouted seeds.