Kale Breakfast Salad
I recently spent a week in Marfa, Texas, a kooky artist community with a cool west Texas cowboy spin. There’s always some festival or celebration going on, which makes eating at my favorite Marfa breakfast spot, Aster – Marfa, a bit tricky. But here’s my secret to always getting a table wherever you want to eat… go during the festival or celebration or when everyone else is watching “the game”.Back to the breakfast salad, and hear me out, I know this isn’t your traditional pancakes with maple syrup breakfast. Honestly if you’re still eating that shit and you’re not 5 years old, it’s time to grow TF up and eat real food, like this super gut-friendly breakfast salad.So. Why is it so damn good for the gut?Leafy greens such as kale (and you too, spinach!) are excellent sources of fiber and nutrients such as vitamins A, C and K, as well as folate. PLUS, research shows that leafy greens also contain a specific type of sugar called sugar sulfoquinovose (SQ) that helps fuel growth of healthy gut bacteria in a similar way that probiotics do.In addition to being packed with nutrients, eggs are often more easily digestible compared to some other high-protein foods, such as meat and legumes. So, if you're experiencing some sprinting-to-the-bathroom moments, consider eggs a great option for digestive health. (Seriously though, if you’re sprinting to the bathroom in 911 fashion, do THIS!)Avocados are an excellent source of dietary fiber as well as monounsaturated fatty acids (MUFAs), nutrients that have been independently connected to metabolic health benefits and the gastrointestinal microbiota. (PMID: 32805028). Bacon… well, I couldn't find any science connecting the consumption of bacon and gut health benefits, but hey, it's bacon. If you opt for the uncured, minimally-processed more natural bacon options, it's a f*ing delicious way to get in some protein. To re-create this salad if you're not near Marfa, just do the following. Your gut will thank you and you won’t have a sticky stupid syrup face.
Ingredients
The Salad
- 4 – 6 cups baby kale, chopped – feel free to use the pre-washed, pre-chopped stuff in the box. No one will judge.
- 1 avocado, cut into chunks – Pick a good avocado every time with this tip… pull off the dried out brown stem and look at the hole. Look at it! If it’s green, you’re good to go. If it’s brown, that avo is dead. Toss it on the very back of the stack so no unsuspecting slob grabs it.
- 4 eggs, poached
- 4 slices bacon
Lemon Vinaigrette
- 1 ripe avocado, peeled and seeded
- 1 – 2 fresh garlic cloves
- 1/4 cup fresh lemon juice
- 1/4 cup vinegar, white or ACV
- 1 cup really good extra-virgin olive oil, don't skimp here
- salt & pepper, to taste
Instructions
- The Salad
- Cook bacon. Poach eggs. Seed and chop avocado.
- Chop kale or congratulate yourself for making life easier and open the box of pre-washed, pre-chopped kale and grab a few large handfuls for each plate.
- Top kale with half the avocado, 2 eggs, and 2 slices of bacon. Or 3 slices if you’re feeling downright frisky. Repeat with the other plate.
- Lemon Vinaigrette
- Throw it all in the blender and process until creamy and smooth. Drizzle all over that delicious salad you just made with your own hands. This makes about 8 servings. Store extra in fridge.
