Gourmet Bowl with Kale and Squash

Prep time: 20
Cooking time: 25
4

Ingredients

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

Preparation

  1. In a skillet over medium heat, roast the sunflower seeds for 5 minutes. Transfer to a small bowl to stop cooking.
  2. In the same skillet, heat 5 ml (1 tsp) of oil over medium heat and sauté the onion for 1 minute. Set aside.
  3. Add the remaining oil to the skillet and sauté the squash for 5 minutes.
  4. Add the kale, cumin, and coriander, and cook for another 5 minutes.
  5. Stir in the tomato sauce, season, and simmer over low heat for 5 minutes while cooking the eggs.
  6. In another skillet, melt the butter over medium heat and cook the eggs to your liking. Season with salt and pepper.
  7. Meanwhile, toast the slices of bread.
  8. Sprinkle shredded cheddar on the toasted bread and top each slice with an egg.
  9. In 4 shallow bowls, divide the squash and kale mixture, lettuce, cherry tomatoes, cooked onions, and avocado.
  10. Place a slice of bread topped with an egg on the lettuce in each bowl.
  11. 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