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Traditional Recipes Redone…Healthier

Power Breakfast Bowl by Chef Kate Horning

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kaleandeggsWhen we wake up first thing in the morning, our blood sugars are low from fasting all night long. Basically we’re starving. Breakfast provides the glucose and nutrients necessary to break the fast and get you started, helping to curb hunger and prevent binge eating later in the day. It also boosts the metabolism, which is essential for weight loss. Missing this important meal leads to nutrient deficiencies, so when we do finally get hungry, we have a tendency to gravitate towards high-sugar, high-fat foods for a quick energy boost resulting in further nutrient deficiency, cravings, and weight gain. By eating a substantial, satisfying, filling breakfast you actually end up consuming fewer calories throughout the day. Crazy huh?

I’ve actually found I feel best when I eat my largest meal first thing in the morning, followed by a filling lunch (with plenty of veggies), and then a smaller dinner. This gives me plenty of energy throughout the day, when I need it most, and then allows my body to wind down in the evening and fully digest my food before I go to bed. I’ve also found it to be essential to start my day off with something green.

One of my favorite ways to start the day is with my Power Breakfast Bowl. It has a great balance of nutrients to give me energy while keeping me full for hours. If you don’t have a ton of time in the morning you can cut the kale, onion, and garlic up the night before, store in a container, and then just add what you need to the skillet in the morning. The rice only takes about 20 minutes in the rice cooker. Start it first thing when you wake up so it can be cooking while you’re getting ready. If you don’t have that much time to spare, try quinoa (it only takes 10 – 15 minutes) or prepare your rice the night before and reheat with your kale in the skillet.

Ingredients:

1 cup Japanese rice
1.5 cups water
1 bunch greens (kale, collards, swiss chard, etc) cut into ribbons
1/2 large red onion, thinly sliced
2 tbsp olive oil
1/2 tsp celtic salt (season to taste)
1/4 tsp red pepper flakes
2 garlic cloves, sliced
4 eggs
hot sauce

Directions: Rinse rice and place in a rice cooker with water, flip the switch to cook and set aside. In the meantime add 1 tbsp oil in a pan over medium/ medium hi heat, cut kale into ribbons, slice onion, and garlic. Add kale and onions to the pan with a pinch of salt and red pepper flakes tossing to coat. Cook 2 minutes, add in garlic and another 1/2 tbsp olive oil, and cook another 2-5 minutes until kale is desired tenderness. Remove from the pan and set aside. Add another 1/2 tbsp oil and crack each of the eggs. Cook about 2 minutes with the yolk sunny side up and flip to the other side cooking another minute before removing the eggs from the pan. To serve layer rice followed by kale mixture and finishing with an egg. Drizzle with optional hot sauce and serve immediately. Serves 4.

IMG_9171Recipe contributed by Chef Kate Horning: Health Coach, Lifestyle Expert, and Chef, Kate Horning is on a mission to help women across the globe create their healthy lifestyle.

 

Author: Debra K

I believe we all have the right to enjoy incredible looking and tasting cuisine.

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