Personal Probiotic Breakfast Bowl

 

Serves: 1
Prep time: 5-10 minutes
Cook time: 5-10 minutes (may be longer if adding the optional a base layer)

Ingredients

  • 1/2 avocado
  • 1 tbsp Mighty Cricket Protein Powder
  • 1 tbsp sauerkraut (or any raw and fermented vegetable)
  • Black pepper and cumin to taste
  • 3 small garlic cloves
  • 1/4 to 1/2 medium onion
  • 1 roma tomato
  • 1 handful of spinach
  • 1 tbsp olive oil
  • 1 egg (organic and pasture-raised)
  • Salt to taste (optional)
  • Your favorite seasoning blend (optional)

Directions

  1. Cut one avocado in half and place in bowl. Add 1 tbsp of Mighty Cricket Protein Powder and 1 tbsp of sauerkraut. Mix with a fork and add black pepper and cumin powder to taste. Set aside.
  2. Prepare fresh vegetables. Peel and finely chop garlic cloves, peel and dice onion, and dice Roma tomato. Set one handful of spinach aside.
  3. Heat 1/2 tbsp olive oil in a frying pan on medium-low heat. Cook the garlic and onion in pan, stirring frequently, about until the garlic is golden-brown.
  4. Add diced Roma tomato and spinach and continue stirring vegetables until the spinach is wilted.
  5. Once cooked to preference, place veggies in a bowl and cover to keep warm. 
  6. Add the remaining 1/2 tbsp olive oil to pan. Crack one egg into the pan and cook to preference. When finished, place egg in bowl with warm veggies.
  7. Top with cricket-infused avocado mixture. (If you prefer a saltier flavor, you can add Spicy Cricket Shake Shake seasoning, additional sauerkraut or salt to taste.)
  8. Enjoy!

Fun Nutrition Facts: This mighty breakfast bowl is just 370 calories and contains 14g of protein, 7g fiber, is low in carbs, and high in vitamins A, K, B12. This bowl is also low in sodium. Without adding the salt (to taste), there is only 182mg of sodium, mainly from the sauerkraut, a fermented food and source of probiotics (good bacteria). This bowl benefits your microbiome because the cricket powder contains, chitin, an excellent source of prebiotic fiber. This fiber feeds the good bacteria in your gut. 

For a more filling bowl, add a base layer:

  • Potato: Add a base layer of 1/2 cup of sautéed potatoes. For additional color, try it with purple or sweet potatoes! This makes the bowl about 540 calories with 16g of protein and 10g of fiber. 
  • Savory Oatmeal: Add a base layer of oatmeal. Try making 1 serving (1/2 cup dry) according to package. It's about 525 calories with 19g of protein and 11.5g of fiber.
  • Riced Cauliflower: Cook 1 serving (3/4 cup frozen) according to package. This low-carb base makes the bowl only 390 calories with 16g protein and 9g fiber.
  • Additional base ideas (not tested yet): Amaranth, kamut, farro, fresh corn, cassava, or roasted butternut squash

Created by: Jolee Keplinger