Big Breakfast Bowl

There’s not a lot of time in the morning to whip up a gourmet breakfast, so this is quite simply an everyday option, filled with superfoods, that will take just five minutes to prepare. It’s a perfect balance of slow-burning carbs, lean protein and ‘healthy’ fats, plus you’ll fuel up with all the goodness of two serves of vegetables before you’ve even started your day!

everyday option • dairy free • vegetarian • low gi • high fibre • heart healthy • healthy ageing • diabetes friendly • nut free


  • 1 teaspoon extra virgin olive oil
  • 2 free-range eggs
  • 1 piece of grainy bread, toasted
  • ½ cup (75 g) cherry tomatoes, chopped (or 1 large tomato, chopped)
  • 1 handful of spinach leaves
  • ¼ avocado
  • 1 tablespoon pepitas (pumpkin seeds) or sunflower seeds
  • 1 teaspoon balsamic glaze

Preheat a frying pan to medium–high heat and add the olive oil. Whisk the eggs in bowl, add to the pan with a pinch of salt and stir until scrambled.
Arrange the eggs with the remaining ingredients in a bowl and drizzle with the balsamic glaze to serve.


If you have other vegetables in the fridge—such as mushrooms, asparagus, baked vegies or even cucumber—use them up and get creative. Once you get into a habit of eating vegies for breakfast, and you realise how good it makes you feel, it soon feels normal to eat a salad to start the day.

Balsamic glaze is made from balsamic vinegar, sweetened and cooked until it’s reduced to a thick syrup. If you can’t find it in the supermarket, make your own or just use balsamic vinegar and a little honey instead.
Use gluten-free bread if you want to make this gluten free. Swap the eggs for tofu to make it vegan.