A flavourful gut-friendly breakfast for supporting your gut, this recipe includes protein-packed eggs, gut-loving sourdough bread, creamy avocado, crunchy pumpkin seeds and a twist of lemon.
Ingredients - serves 1
- 2 eggs
- 1 thick slice of sourdough toast
- ½ avocado
- 1 tbsp pumpkin seeds
- Squeeze of a lemon
- 1 shot of Gut Biome Zooki
- White wine vinegar
- Extra virgin olive oil to drizzle
- Salt & Pepper
Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom). Add a generous splash of white wine vinegar as this will help to hold the eggs together.
When the water is simmering, turn down the heat and carefully crack the eggs directly into the pot of water. Cover the pot and poach for 3-5 minutes. This depends on how runny you want your eggs to be.
While the eggs are cooking, toast the bread.
Smash the avocado in a bowl and add Gut Biome Zooki and a squeeze of lemon. Mix well.
Add the avocado mix on top of the toast.
When the eggs are done, use a spatula or spoon to lift the eggs out of the water. Place on a paper towel or tea towel for a minute.
Then place the poached eggs on top of the toast.
Sprinkle pumpkin seeds on top and drizzle with extra virgin olive oil.
Add salt and pepper to taste.
Note: You can serve with a side of wilted spinach or sauerkraut for extra gut-loving goodness.
How do these ingredients support gut health?
Sourdough contains prebiotics, a type of fibre that literally feeds your good gut bacteria.
All grains contain phytic acid, sometimes called an ‘anti-nutrient’ as it stops the body from properly absorbing nutrients when present in large amounts. Sourdough bread contains bacteria and yeasts, which release phytate enzymes during the fermentation process. This enzyme helps to break down phytic acid.
As the dough acidifies, it ‘pre-digests’ the flour, which releases the micronutrients and lowers the amount of gluten, meaning some of the difficult digestive tasks have already been done by the time it reaches our digestive systems. This in turn can reduce bloating and digestive discomfort.
Tip: Try to get your sourdough from a local bakery.
Avocado is a superfood packed with soluble and insoluble fibre, which helps to keep you feeling full for longer and your bowel movement regular. They also contain essential nutrients such as potassium, which works to promote healthy digestive function, and monounsaturated fat, aka ‘good’ fat, which is good for cellular health and digestion.
Eggs are a great source of lean protein. Protein is the essential building block for all cells in your body, including those in the digestive tract. Protein also keeps you full for longer, preventing snacking between meals and giving the digestive system time to rest.
Lemons contain phytonutrients, Vitamin C, and fibre, which are all needed to support your gut health. Vitamin C is a powerful antioxidant that helps to lower inflammation in your gut and support your immune system (70% of which is in your gut!) It also works as a natural antimicrobial to bring balance to the bacteria in your microbiome.
Pumpkin seeds are high in zinc, an important nutrient for digestive enzyme production and immune system function.
Gut Biome Zooki
Gut Biome Zooki contains three hand-picked strains of live bacteria encapsulated in lipids. The lipids protect and shield the live bacteria from the damaging effects of stomach acid so they reach your gut safe and sound. Stored in an airtight oral syringe, the live bacteria is prevented from premature germination. It is also combined with lactoferrin - a protein found in milk - to accompany the bacteria into your gut.