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Biotic Brekkie Bowl

Who wouldn't want to start their day with this delicious dish?! Our Biotic Breakfast Bowl is packed with flavour and anti-inflammatory foods. It also contains prebiotics and probiotics, which will make your gut very happy. More good news: it's very easy to make and you can even prepare some ingredients the day before. Plus it's totally instagrammable :)

Overview

Serves: 4

Prep time: 10 mins

Cooking time: 20 mins

Utensils: medium saucepan,

non-stick frying pan

Suitability: low sugar, gluten-free

Ingredients

1 cup quinoa

1 3/4 cups water

2 tbsps extra virgin olive oil

4 large eggs

1 avocado, sliced

2 spring onions, sliced

1 bunch asparagus, trimmed

1 cup fermented red cabbage or sauerkraut

1 cup plain yoghurt (sheeps or goats if possible)

4 tsps sesame or hemp seeds (optional)

Pinch of sea salt

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Instructions

  1. 1. Rinse quinoa, then place in the medium saucepan. Add 1 3/4 cups water and a pinch of salt, and bring to a boil. Reduce the heat to a simmer and cook uncovered until the quinoa is tender, 10 to 12 minutes. Remove from the heat, cover, and let steam for 5 minutes
  2. 2. Meanwhile, thinly slice 1 avocado and 2 spring onions
  3. 3. Heat half of the olive oil in a large non-stick frying pan over medium heat. Add the trimmed asparagus and cook for about 5 minutes, turning frequently. Remove when bright green and still crisp.
  4. 4. Heat the remaining olive oil in the frying pan over medium heat. Add the eggs and season each with a pinch of salt and black pepper. Cook until the edges are crisp and the whites are set, for about 2 minutes.
  5. 5. Divide the quinoa between the bowls and top with each with a fried egg. Divide 1 cup purple kraut, the avocado slices and scallions, 1 cup yogurt, and 4 teaspoons of seeds among the bowls.
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Tips

  1. 1. Prepare quinoa the day before to save time
  2. 2. Cook boiled eggs the day before (instead of fried), saves even more time
  3. 3. Use spinach instead of asparagus (can be heated in the microwave)
  4. 4. Get creative with leftovers from your fridge and vary the bowl according to season

What's good about this recipe

Avocados are rich in fibre and healthy monounsaturated fats while naturally low in sugar and sodium. They are rich in folate and vitamin C, an antioxidant that contributes to cell protection from free radical damage. Avocados also contain other antioxidant vitamins and minerals and natural antioxidant and anti-inflammatory compounds called phenolics.

Asparagus is a great source of prebiotics and has been shown to promote friendly bacteria in the gut. The combination of antioxidants and fiber in asparagus also appears to have anti-inflammatory benefits.

Eggs are a nutrient rich source of at least 11 different vitamins and minerals. A US study showed egg consumers have higher intakes of vitamins A, E, B12 and folate compared to non-egg consumers. Eggs are an important source of high quality protein, especially important for vegetarians.

Fermented foods (e.g. sauerkraut or yoghurt) are rich in probiotic bacteria. By consuming these foods beneficial bacteria and enzymes are added to the overall intestinal flora, increasing the health of the gut microbiome and digestive system and enhancing the immune system.

Quinoa is a whole grain with a light texture that keeps you feeling full for longer due to it’s high protein content of 15% and low glycaemic index of 53. It also contains the polyphenols, phytosterols and flavonoids that have antioxidant properties in the body.