- 1-2 eggs
- A handful of sprouts
- 2-3 types of vegetables (cucumber, radish, pepper, tomato, green leaf salad)
- 2-3 tbsp fermented vegetables (sauerkraut, kimchi, other)
- 3-4 tbsp goat yogurt or vegan yogurt
- Greens (dill or parsley)
- 1 salted cucumber
- 1-2 tsp. capers
- 1-2 slices of bread or 2-3 loaves (gluten/gluten-free)
- A large portion of any fish
First prepare the protein base - the eggs. Boil them soft, make poached eggs, fried eggs or an omelette. Ideally, keep the yolk slightly runny: this makes it easier to digest and adds creaminess to the dish.
While the eggs are cooking, slice the vegetables, choosing 2–3 different types for a variety of colours and textures. Arrange them on a plate together with a handful of sprouts. Add the fermented vegetables on the side - this will be the morning portion of “fermentation”.
In a small bowl, mix the goat’s or plant-based yogurt with finely chopped dill. Add chopped pickled cucumber or capers (or both), a little pepper and, if desired, a squeeze of lemon juice. The result should be a slightly salty, fresh yogurt dip.
Lightly toast the bread or crispbreads in a dry pan or toaster so they become crunchy and more aromatic. Place them on the side of the plate to use for spreading the yogurt dip or pairing with the fish.
Now for the main element - the fish. Place a generous portion on the plate: salted or lightly smoked white fish, salted salmon, seafood or a mix of several types. This is the moment not to be shy: the focus is on protein.
Arrange the cooked eggs in the centre of the plate, with the fish, vegetables, sprouts, fermented vegetables, bread/crispbreads and yogurt dip around them. If desired, finish with another squeeze of lemon juice and a pinch of pepper.
The idea of this breakfast is to front-load protein in the morning to “set the tone for the day”: more stable appetite, steadier energy and less craving for random snacks
First prepare the protein base - the eggs. Boil them soft, make poached eggs, fried eggs or an omelette. Ideally, keep the yolk slightly runny: this makes it easier to digest and adds creaminess to the dish.
While the eggs are cooking, slice the vegetables, choosing 2–3 different types for a variety of colours and textures. Arrange them on a plate together with a handful of sprouts. Add the fermented vegetables on the side - this will be the morning portion of “fermentation”.
In a small bowl, mix the goat’s or plant-based yogurt with finely chopped dill. Add chopped pickled cucumber or capers (or both), a little pepper and, if desired, a squeeze of lemon juice. The result should be a slightly salty, fresh yogurt dip.
Lightly toast the bread or crispbreads in a dry pan or toaster so they become crunchy and more aromatic. Place them on the side of the plate to use for spreading the yogurt dip or pairing with the fish.
Now for the main element - the fish. Place a generous portion on the plate: salted or lightly smoked white fish, salted salmon, seafood or a mix of several types. This is the moment not to be shy: the focus is on protein.
Arrange the cooked eggs in the centre of the plate, with the fish, vegetables, sprouts, fermented vegetables, bread/crispbreads and yogurt dip around them. If desired, finish with another squeeze of lemon juice and a pinch of pepper.
The idea of this breakfast is to front-load protein in the morning to “set the tone for the day”: more stable appetite, steadier energy and less craving for random snacks
