Precious Morning Microbiota Breakfast

*Yields one portion

A grand mix of foods for a healthy and balanced intestinal flora! Read why at the bottom of this article.

Ingredients:
• Mixed vegetables (I chose carrot, broccoli, zucchini, 1 clove garlic and an inch of ginger), minced
• 2 eggs
• 3 hands full oat groats, cooked for at least 10 min.
• Psyllium husk – gel (1 teaspoon psyllium husk in 3 tbsp. of water for 5 min.)
• 1/3 avocado, pieces
• Handful germ
• 1 tsp. lemon zest (organic lemon)
• Parsley to taste
• Smoked bell pepper powder, to taste
• Salt and pepper to taste
• Dried and fresh herbs to taste

PS try different flavours and mix up some dried and fresh herbs. I always try to do this, but I often go for the same herbs over and over again. I hope you don’t get bored of me – I try my best to give you variation!
Remember that cooking is about creating your own style, so don’t be too afraid to go your own path… With vegetables and herbs you cannot go wrong when it comes to calories – as long as you make sure you use herbs that you use are salt and sugar free.

Instructions:
1. Preheat the oven to 400 F / 200 C.

2. Wash your vegetables and cut them in pieces (you can eat the tribe of a broccoli/cauliflower as well).

3. Put the vegetables in a large oven dish, sprinkle the tablespoon olive oil over it, mix all well together and put it in the oven for about 12 – 15 min.

4. Prepare the oat groats as described on the package. When it’s done, then drain the water from it, drain briefly and divide it over a dish.

5. Fry the eggs and add it to the dish as well.

6. Take out the roasted vegetables and add them also to the dish.

7. Then add the avocado, germ and psyllium husk – gel to the dish.

8. Finish with the dry and fresh herbs and lemon zest.

9. Enjoy!

Macros:
Calories: 344
Carbs: 31,1 g.
Net carbs: 24,9 g.
Fat: 14,9 g.
Protein: 18,8 g.

Why I call this a “Precious Morning Microbiota Recipe”:

Germ = Full of enzymes that help your body to break down foods, great source of plant-protein, rich in fiber and healthy fats.

Eggs are rich in choline which is an important player to maintain healthy nervous system functions.

Onion are full of prebiotic fiber.

Oat groats are rich in vitamins, fiber and protein. They also make you feel full longer.

Psyllium husk = full of fiber and has the ability to soak up water in your intestines which makes bowel movements much easier and can help promote regularity without increasing flatulence

Parsley contains powerful antioxidants, which may help prevent cell damage.

Avocado is packed with fiber and other essential nutrients which help to promote a healthy digestive system.

Broccoli is rich in glucosinolates which help to fight bacterial, viral and fungal infection in the intestines.

Citrus zest works antimicrobial and has antifungal properties