Try this delicious candida diet breakfast recipe for Poached Eggs and Sautéed Greens. Packed with nutrients and flavour, it's a satisfying and healthy way to start your day.
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💕 Why You'll Love This Recipe
- Candida Diet Friendly: Starting the day with a high-protein, low sugar breakfast is important for most people, particularly those following a candida diet as it helps to manage your blood sugar levels, and thus appetite and energy levels for the rest of the day.
- Nutrient-Rich: Not only is this recipe sugar free, gluten free, dairy free and low in carbs, but it also is a great way to get some nutrient-dense vegetables in during breakfast. Loaded with greens like cavolo nero and asparagus, it's packed with essential vitamins and minerals.
- Quick and Easy: Whip up this breakfast in no time, or make in advance to simply reheat for those busy mornings.
If you’re a fan of tangy flavours such as parmesan, I know you will love the flavours in this recipe! It's such a satisfying way to start the day.
📋 Ingredients
- Pine nuts: Adds a delightful gentle crunch and nutty flavour.
- Nutritional yeast: Provides a savoury, cheese-like taste without dairy.
- Organic eggs: Rich in protein and essential nutrients.
- Cavolo nero: This nutrient-dense leafy green is actually a type of kale.
- Asparagus: Offers a fresh and crisp texture.
- Lemon juice: Adds zesty brightness that pairs beautifully with asparagus and kale.
- Garlic: Infuses a savoury aroma while also packing candida-fighting, anti-microbial properties.
- Coconut oil: Provides a healthy cooking fat for frying, plus anti-microbial properties.
See recipe card for quantities.
🥣 Instructions
1. Toast pine nuts in a dry pan for 1-2 minutes until slightly golden. Set aside.
2. Prepare cavolo nero by washing, removing thick stems, and chopping the leaves into strips.
3. Wash and trim asparagus, then chop into bite-size pieces.
4. In a pan, melt coconut oil and sauté cavolo nero and asparagus for 10 minutes.
5. While veggies cook, poach eggs. Bring a saucepan of water to a gentle boil. Stir the water to create a swirl.
6. While the water is swirling, gently but quickly add the eggs, keeping the water on a high heat.
7. In less than a minute the water will begin to froth and rise as the water temperature returns to boiling. At this point, turn the heat down to a low simmer.
8. Leave the eggs to cook for around 2-3 minutes. You may skim any froth that floats to the surface if you wish.
9. Once the egg whites are cooked and the yolks are still soft, remove the eggs using a slotted spoon.
10. Set the eggs aside so that the excess water can drain to prevent watery eggs.
11. Add finely chopped garlic to the sautéed veggies and cook for 1-2 minutes, ensuring it doesn't burn.
12. Season veggies with lemon juice, nutritional yeast, salt, and black pepper.
13. Serve seasoned cavolo nero and asparagus with the poached eggs. Top with toasted pine nuts and enjoy!
Hint: Adding a dash of vinegar to the poaching water helps the egg whites to set beautifully.
💫 Substitutions
- Substitute Cavolo nero for kale, cabbage or a couple of handfuls of baby leaf spinach. Note that spinach will not need very long to cook in comparison to kale.
- If you are following a vegan diet, substitute the eggs for some scrambled organic tofu which you can combine with the veggies.
🍽 Variations
- Experiment with fresh herbs like basil or parsley.
- Serve with a side of sliced avocado or some toasted nut and seed bread.
🥄 Equipment
You'll need a frying pan, saucepan, and a slotted spoon for poaching eggs.
🥡 Storage
This dish is best enjoyed fresh but the vegetables can be refrigerated for 2-3 days. Reheat gently to prevent overcooking the vegetables and serve with freshly cooked eggs.
If you would like to meal prep this breakfast and take it on the go, cook the vegetables as instructed and serve cold with hard boiled eggs instead of poached.
✨ Top Tip
I like to use a colander to hold my poached eggs while I am finishing off the veggies. This helps to drain off all the excess water and is especially handy if you are cooking more than two eggs at a time, as you can do them in small batches and set aside.
❓ FAQ
Fresh is best for the final texture, but you can use frozen greens and asparagus if needed, you may need to increase the cooking time slightly.
More Candida Diet Breakfast Ideas
Looking for other recipes like this? Try these:
Pairing
These are my favourite dishes to serve with these poached eggs and sautéd veggies:
Candida Diet Breakfast: Poached Eggs and Sautéed Greens
Ingredients
- ½ tablespoon pine nuts
- 2 organic eggs
- 5 leaves cavolo nero
- 250 g asparagus
- 1 teaspoon coconut oil for frying
- 1 clove garlic finely chopped
- 1 tablespoon lemon juice approximately half
- 1 tablespoon nutritional yeast
- Salt & black pepper to season
Instructions
- In a dry pan, toast pine nuts for 1-2 minutes until slightly golden. Set aside.
- Prepare cavolo nero by washing thoroughly, removing the thickest part of the stem by slicing with a knife on either side, and finally chopping the leaves into strips.
- Wash asparagus spears and trim the tough stalks. Chop the remaining asparagus into 3cm long bite-size pieces.
- In a frying pan, heat around one teaspoon of coconut oil until melted. Add the chopped cavolo nero and asparagus. Sauté on medium-high heat for 10 minutes.
- While the vegetables cook, poach the eggs. Bring a saucepan of water to boil, then give the water a quick stir. Crack two eggs into the swirling water. In less than a minute, the water will foam and rise. Turn the heat down to a simmer and cook the eggs for around 2-3 minutes more. Use a slotted spoon to remove the eggs from the water and let excess water drain.
- After the vegetables have cooked for the 10 minutes, add finely chopped fresh garlic. Sauté for a further 1-2 minutes to cook the garlic, being careful not to burn it. Remove from heat when the garlic turns slightly golden.
- Once the vegetables have cooked, add lemon juice, nutritional yeast, and season with salt and pepper to your liking.
- Serve the seasoned cavolo nero and asparagus with the poached eggs. Top with the toasted pine nuts. Enjoy while still hot!
Notes
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