Recipe of the day: Avo and bulgur wheat breakfast salad

A healthy gut isn’t just about having bacteria; it’s about having a diverse mix of beneficial microbes. A recent study found that people who ate avocados had a richer, more balanced gut microbiota, especially those whose diets were less healthy to begin with.

Scientists found that adults who added an avocado to their diet for six months had higher levels of beneficial gut bacteria than those who didn’t.

One key type of beneficial bacteria thrived in the avocado group, known for its anti-inflammatory properties. Higher levels of this microbe are linked to reduced gut inflammation and better overall health.

Added to this, the prebiotic power of avos was highlighted in this study. Avocados contain prebiotics: a special type of fibre that feeds good gut bacteria, helping them to thrive and multiply.

This produces short-chain fatty acids, compounds that support digestion, reduce inflammation, and help regulate blood sugar. Along with fibre, avocados also contain bioactive compounds that further promote a healthy gut.

Serves: 4

Preparation time: 20 minutes

Cooking time: 20 minutes

Ingredients:

• 250 ml (1 cup) plain yoghurt
• 15 ml (1 tbsp) coriander, chopped + extra for garnish
• 1 garlic clove, crushed
• Salt and pepper
• Avocado or olive oil, for cooking
• 200g streaky bacon
• 15ml (1 tbsp) sesame seeds
• 5ml (1 tsp) paprika
• 60ml (¼ cup) butter
• 4 eggs
• 1 avocado, sliced
• 2 handfuls of baby spinach
• 500ml (2 cups) cooked bulgur wheat
• 60ml (¼ cup) feta, crumbled

Method:

1. Mix the yoghurt, coriander, and garlic. Season with salt and pepper. Divide between 4 bowls.
2. Heat the oil in a medium frying pan on medium-high and fry the bacon for about 8 minutes or until crisp. Remove and keep warm.
3. Toast the sesame seeds in the same pan until toasted. Add the paprika and butter and cook for about 1 minute or until frothy and starts to brown. Remove and keep warm.
4. Add a splash of oil to the same pan and fry the eggs for about 5 minutes or until cooked to your liking. Season with salt and pepper.
5. Place the eggs on the yogurt and drizzle with the warm sesame butter.

Add the avocado, spinach, bulgur wheat, bacon, feta, and extra coriander to the bowls.

Avo Bulgur Wheat Breakfast Salad

• Author: avocado.co.za
• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes
• Category: budget recipe
• Method: salad

Ingredients

Scale 1x2x3x

 

• 250 ml (1 cup) plain yoghurt
• 15 ml (1 tbsp) coriander, chopped + extra for garnish
• 1 garlic clove, crushed
• Salt and pepper
• Avocado or olive oil, for cooking
• 200 g streaky bacon
• 15 ml (1 tbsp) sesame seeds
• 5 ml (1 tsp) paprika
• 60 ml (¼ cup) butter
• 4 eggs
• 1 avocado, sliced
• 2 handfuls baby spinach
• 500 ml (2 cups) cooked bulgur wheat
• 60 ml (¼ cup) feta, crumbled

 

 

Instructions

1. Mix together the yoghurt, coriander and garlic. Season with salt and pepper. Divide between 4 bowls.
2. Heat the oil in a medium frying pan on medium high and fry the bacon for about 8 minutes or until crisp. Remove and keep warm.
3. Toast the sesame seeds in the same pan until toasted. Add the paprika and butter and cook for about 1 minute or until frothy and starts to brown. Remove and keep warm.
4. Add a splash of oil to the same pan and fry the eggs for about 5 minutes or until cooked to your liking. Season with salt and pepper.
5. Place the eggs on the yoghurt and drizzle with the warm sesame butter.
6. Add the avocado, spinach, bulgur wheat, bacon, feta and extra coriander to the bowls.