Start your morning off with plenty of protein to carry you until lunch. Make a tahini sauce and use it as a salad and sandwich dressing, too.
By Shannon Lim
Having a savoury breakfast for Malaysians is pretty typical – nasi lemak (coconut rice with condiments), dry noodles or noodle soups, is what you will commonly see at the shops or markets. At home, oats or granola are my go-to quick breakfast, which I’ve been having for years. I don’t cook much savoury breakfast at home. Right after the cleanse, I made miso millet porridge that I learnt from a macrobiotic talk. Even though it was a small bowl of porridge, savouring it put a smile on my face, even my heart was smiling. It was much more satisfying than my usual oat breakfast and it filled me up real good until lunch time. That became my breakfast for the next few days. I must remember to post the recipe.
I’ve read about having protein for breakfast, but never really put it into practice. Protein at breakfast causes the blood sugar levels to remain even, rev up energy and metabolism. Protein can be nuts, seeds, nut butter, legumes, cheese, fish, yogurt, chia seeds, or eggs. I noticed I don’t crave for mid morning snacks for the past month.
This recipe pretty much works with any veggies you have on hand. I made mine with leftover cooked quinoa, spinach, poached egg with tahini sauce. The protein content in quinoa and egg makes me a nicer person throughout the morning. Don’t get intimidated if you have never tried cooking poached eggs. It took me many tries before getting it right.
- 1 cup Cooked Quinoa
- A bunch of Spinach or any soft leafy green - cut into 2-3 inch length
- 2 Eggs (use fresh egg) preferably at room temperature
- 1 teaspoon Baharat spice (or grind yourself )
- Olive oil
- Pinch of Sea Salt
- ½ tablespoon Tahini
- 1 tablespoon Lemon Juice
- 1-2 tablespoon Water
- 1 teaspoon Minced Garlic (optional)
- Pinch of Sea salt
- Heat a non stick pan on medium heat, add cooked quinoa, a pinch of salt & baharat, stir for 1 min. Remove to 2 serving plate
- Using same pan, add a teaspoon of oil, spinach, a pinch of salt & baharat, stir for 1 min. Remove to 2 serving plate.
- Break an egg into a small sauce bowl or ramekin. Bring a small pot of water to boil and lower to gentle simmer. use a wooden ladle to stir the water to make swirls. Quickly bring the bowl of egg close to the surface of simmering water and gently pour into water. The egg liquid will move in the flow of water, swirling into a ball. I like to use the ladle to gently stir the outer flow of water to make the egg into a nice shape. After 2 mins, gently remove egg with a slotted spoon onto plate. Continue the process with 2nd egg.
- Serve with a dollop of tahini sauce (or thick yogurt)
- Mix all ingredients well. It should be consistency of thin mayonnaise, add more water to if too thick
You can use any veggies - blanch or saute it, add in cooked beans or legumes for extra protein
Shannon's kitchen is her playground and creative outlet, where she loves to experiment with recipes. As a Malaysian, her food influences are mainly Malay, Chinese and Indian cuisine but her curiousity in other culture lead to cross cultural cooking. On her blog JustAsDelish.com, she pursue her mission in creating healthy and delish food.