I’ve been on a nutrition research kick lately. In my “free” time, I’ve been researching diets for cancer prevention, hormonal imbalances, adrenal support, and so on. You really don’t want to see how many tabs this girl can open when she’s on the hunt for valid resources. They would make you dizzy.
As always, the answer to all ailments is more dark, leafy greens, veggies and fruit, healthy whole grains and fats, and less processed foods. Cookbook production has taken a toll on me, so I’ve been taking extra care to make every meal count toward those objectives. I have even traded a homemade muffin for a green smoothie on a couple of mornings. Who am I?!
For my contribution to Frontier Co-op’s #cookwithpurpose campaign this month, I’m sharing a vibrant breakfast bowl that is as nutritious as it is delicious. It starts with a base of vitamin-packed, protein-rich eggs, and black beans, which are full of fiber and powerful phytonutrients. Frontier’s red pepper flakes add little bursts of spice to the eggs, and their earthy cumin and garlic powder make the beans irresistible.
Lycopene-rich cherry tomato pico de gallo goes on top, complete with detoxifying cilantro, and some sliced avocado for healthy fat. This is a hearty breakfast (or dinner) that will keep you and your loved ones happy and well-fueled for hours.
- 1 pint cherry or grape tomatoes, quartered
- ¼ cup finely chopped white onion (about ¼ small onion)
- ¼ cup chopped fresh cilantro
- 1 tablespoon lime juice (about ½ medium lime)
- ¼ teaspoon fine-grain sea salt
- 1 tablespoon olive oil
- ½ cup finely chopped white onion (about ½ small onion)
- 2 teaspoons Frontier Co-op ground cumin
- ½ teaspoon Frontier Co-op garlic powder or 2 cloves garlic, pressed or minced
- 2 cans (15 ounces each) black beans, rinsed and drained, or 3 cups cooked black beans
- ½ cup water
- ½ teaspoon fine-grain sea salt
- Freshly ground black pepper, to taste
- 1 teaspoon lime juice
- 10 eggs
- 3 tablespoons cream or neutral-flavored milk of choice
- ¼ teaspoon fine-grain sea salt
- Freshly ground black pepper
- Pinch of Frontier Co-op red pepper flakes
- 2 teaspoons olive oil
- ½ cup grated Monterey Jack cheese or cheddar cheese, optional
- 1 ripe avocado, thinly sliced
- Your favorite salsa
- Roasted breakfast potatoes, optional
- To make the pico de gallo: In a small mixing bowl, combine all of the ingredients. Stir to combine, and set the pico de gallo aside to marinate while you make the remaining components.
- To cook the black beans: In a medium saucepan over medium heat, warm the olive oil until shimmering. Add the chopped onion and a sprinkle of salt. Cook, stirring occasionally, until the onion has softened and is turning translucent, about 5 to 8 minutes. Add the cumin and garlic. Cook, stirring constantly, until fragrant, about 30 seconds. Pour in the drained beans and water. Stir, cover and cook for 5 minutes.
- Reduce the heat to low, remove the lid and use a potato masher or the back of a fork to mash up about at least half of the beans. Continue to cook the beans, uncovered, stirring often, for 3 more minutes. Remove the saucepan from the heat and stir in the salt, pepper and lime juice. Taste and add more salt, pepper, lime juice if necessary. If the beans seem dry, add a very small splash of water and stir to combine. Cover until you're ready to serve.
- To cook the eggs: In a medium mixing bowl, scramble the eggs with the cream or milk, salt, a few twists of freshly ground black pepper and a pinch of red pepper flakes. In a 10-inch non-stick or well-seasoned cast iron skillet, warm 2 teaspoons olive oil over medium heat until shimmering. Swirl the pan so it's evenly coated with oil. Whisk your egg mixture one last time and pour it into the skillet.
- Scramble the eggs by pushing the mixture around until it’s about 90 percent set. Remove the pan from the heat, and stir in the cheese, if using.
- To assemble the bowls, divide the beans and scrambled eggs evenly into 4 bowls. Stir the pico de gallo again, and use a slotted spoon or fork to divide the pico de gallo into the bowls, leaving the watery tomato juice in the bowl. Top each bowl with a few slices of thinly sliced avocado, and serve with your favorite salsa, and optional roasted potatoes on the side.
This post was created in partnership with Frontier Co-op and I received compensation for my participation. Opinions are my own, always. Thank you for supporting the sponsors who support C+K!