14 Nov Breakfast with basil
There is an almost constant buzz about a new alleged ‘superfood’ on a seasonal basis. Whether it’s kale or chia seeds the fad never seems to last beyond its initial rotation, before we know it something new hits the market. The concept of a ‘superfood’ is a flawed one at best and at worst is simply a marketing ploy. There are plenty of foods that are everyday heroes of nutrition, they seem less glamorous but are generally no less ‘super’ than the hot diet item of the moment.
As we approach the summer months one of these more mundane health foods comes into season: basil.
Basil is a rich source of the minerals potassium and magnesium, which are vital for maintaining our muscles, nerve function and bones. Like many leafy greens basil is also full of fibre to aid with healthy bowel movements but as this is about food I’d rather not get into the nitty-gritty of what that entails.
A delicious way to cook with basil is to ramp up your morning meal with this Breakfast Bruschetta.
| Ingredients | Allergens | Prep | Unit | Serve 6 |
|---|---|---|---|---|
| Avocado, Raw | Medium Dice | g | 240 | |
| Tomato, Cherry or grape, Raw | Halved | g | 300 | |
| Basil, Green, Raw | g | 16 | ||
| Oil, Olive | ml | 60 | ||
| Juice, Lime, Commercial |  | ml | 30 | |
| Bread, From white flour, Sour dough commercial |    | g | 222 | |
| Lime, Raw | Cut into wedges | g | 130 | |
| Egg, Chicken, Whole raw |  | g | 300 | |
| Ham, Leg, Lean | g | 150 |
Method:
1. Place avocado, tomatoes, basil and olive oil and lemon juice in a medium size bowl. Season with sea salt and freshly ground black pepper. Gently stir to combine.
2. Poach eggs.
3. Toast or grill until golden. To serve, spoon the avocado mixture over each slice of bread. Serve with a wedge of lemon.