Gourmet Bowl with Kale and Squash
- Prep time
20 - Cooking time
25 - 4
30 ml (2 tbsp) sunflower seeds
15 ml (1 tbsp) sunflower oil
1 small red onion, thinly sliced
500 ml (2 cups) diced squash or 1 medium sweet potato, peeled and diced
1 litre (4 cups) roughly chopped kale or baby spinach
1 ml (1/4 tsp) ground cumin
1 ml (1/4 tsp) ground coriander
1 can (213 ml/9 oz) tomato sauce
Salt and freshly ground pepper
4 slices of Grains Gourmet St-Méthode bread
125 ml (1/2 cup) shredded aged cheddar
5 ml (1 tsp) butter
4 eggs
500 ml (2 cups) torn romaine lettuce
150 g (5 oz) cherry tomatoes, halved (about 250 ml/1 cup)
1 avocado, sliced
- In a skillet over medium heat, roast the sunflower seeds for 5 minutes. Transfer to a small bowl to stop cooking.
- In the same skillet, heat 5 ml (1 tsp) of oil over medium heat and sauté the onion for 1 minute. Set aside.
- Add the remaining oil to the skillet and sauté the squash for 5 minutes.
- Add the kale, cumin, and coriander, and cook for another 5 minutes.
- Stir in the tomato sauce, season, and simmer over low heat for 5 minutes while cooking the eggs.
- In another skillet, melt the butter over medium heat and cook the eggs to your liking. Season with salt and pepper.
- Meanwhile, toast the slices of bread.
- Sprinkle shredded cheddar on the toasted bread and top each slice with an egg.
- In 4 shallow bowls, divide the squash and kale mixture, lettuce, cherry tomatoes, cooked onions, and avocado.
- Place a slice of bread topped with an egg on the lettuce in each bowl.
- Sprinkle with roasted sunflower seeds and serve immediately.
*Recipe courtesy of Isabelle Huot, PhD in Nutrition
This breakfast bowl is a great way to start the day and stay satisfied until the next meal, thanks to its 11 g of fiber and 21 g of protein. This bowl features a generous amount of fiber-rich vegetables, including squash and kale, as well as high-quality protein from eggs and cheese, not to mention the Grains Gourmets bread, which also contributes to the fiber and protein content. Finally, sunflower seeds and avocado provide heart-healthy unsaturated fats. A perfect bowl for weekend breakfasts (or lunches)!
- Isabelle Huot, PhD in Nutrition
