Serves 1 Cooks in 15 -20 mins Difficulty Easy
This is a satisfyingly savory breakfast option, which is low in sugars yet high in protein, perfect for building muscle tissue, supporting healthy weight management and optimising brain function. The quick pesto recipe is also a delicious way to add some extra healthy fats, antioxidants, greens, and flavour to any meal! If a big batch of quinoa and pesto has been made in advance, this can become a new favorite that is guaranteed to keep your mind and energy levels stable right through until lunch!
Healthy Facts: One organic, grass-fed egg contains an array of 13 vitamins and minerals, along with 6 grams of quality protein and all nine essential amino acids! Don’t throw out the yolk, but doesn’t that yolk contain a bunch of cholesterol you might ask? Actually, cholesterol has an incredibly important function in the body, as it is necessary to produce vitamin D, steroid hormones, and bile acids, along with being an integral component of cell membranes!
The yolk is also where selenium, choline, zinc, iron, riboflavin, phosphorus and fat-soluble vitamins A, D, and E are housed, along with carotenoids lutein and zeaxanthin responsible for the orange/yellow colour of the yolk, which aids the absorption of these important nutrients. The key is ensuring the quality of eggs you purchase; always seek local, organic, free-range and grass-fed as opposed to grain-fed, caged eggs. If the hen has lived a healthy, stress-free life, it only makes sense that eggs of higher nutritional quality will be produced.
1 bunch of fresh basil, just the leaves
¼ cup pine nuts (If you are on a budget, try cashews, macadamias or walnuts instead!)
1 clove of garlic
½ lemon, juiced
¼ cup olive oil
Salt to taste
2 Tablespoons of Parmesan cheese OR nutritional yeast flakes (an excellent vegan alternative to cheese, high in B-group vitamins, including B12!)2
soft boiled organic eggs (cooked in boiling water for 5 minutes)
½ cup cooked quinoa
2 large handfuls of spinach
4-5 florets of chopped Broccoli or Broccolini
1. Preheat a frying pan, dry-fry nuts until golden brown (about 2 minutes). Watch carefully as they can burn easily! 2. Place all ingredients in a food processor or blender and puree until smooth.
3. Store in a jar with an extra tablespoon of olive oil on top to stop oxidization of the basil. You can use the pesto not only in this dish, but also in pasta, on roast or steamed veggies, or even smeared on crackers!
4. Start by steaming the broccoli for 3 minutes or until al dente (do not over steam as veggies will lose their nutrient content!). 5. Remove from heated stove, and place spinach on top of the broccoli, replacing the lid to wilt in the residual heat. 6. Whilst this is happening, scoop quinoa into a bowl, and arrange eggs. 7.Once the spinach has wilted, add vegetables to the bowl and drizzle with pesto sauce.
Recipe: Jenna Carroll