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Eat Well Aug. 11. 2020
Entreés

Foundational Five Eggs, Beans, and Greens Nourish Meal

Aug. 11. 2020
Entreés
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of NS and Creator of The Method

Looking for a simple and delicious meal to make using any greens you have available? Enjoy this delicious Foundational Five Eggs, Beans, and Greens Nourish Meal.

The Nutrition Stripped community has loved nourishing bowl recipes since we first shared them in 2014 because they’re so nutritious, versatile, and delicious.

Eggs, beans, and greens nourish meal is as simple as it sounds but with a dressing that makes it all come together using our go-to Creamy Zesty Shallot Dressing or any homemade vinaigrette dressing you enjoy to bring the flavor factor to life.

Eggs, Beans, and Greens Nourish Meal

Enjoy this Nourish Meal as a savory breakfast, a quick lunch, or for dinner. The dressing and meal components make this such a versatile template to follow that it seems a bit silly to call this a recipe.

We use eggs in this recipe as the protein source, but you can also use tempeh or tofu if you’d like a vegan version. In addition, if you don’t have lettuces or dark leafy greens on hand, simply utilize any vegetable and prepare it how you enjoy it most (i.e. steamed, cooked, roasted, etc.) as the salad dressings go well with any non-starchy carbohydrate.

Additionally, use whatever bean variety you enjoy or have on hand — we used black beans for this recipe as pictured, but the possibilities are endless. One note about beans in this recipe is to utilize either already prepared/cooked dried beans or well-rinsed canned beans. Otherwise, if you’re cooking dried beans for this recipe in a traditional way, it will not be a quick recipe since the bean cooking time can be up to an hour. Another option is to use a pressure cooker or an instant pot to quickly cook dried beans.

The wonderful thing about our recipe philosophy at Nutrition Stripped is the flexibility and versatility! Use ingredients that you have readily accessible, try new foods as often as you can, add what you like and replace anything you don’t like.

What Is A Foundational Five Nourish Meal?

The Foundational Five Nourish Meal is any meal that contains all 5 elements within the Foundational Five, non-starchy carbohydrates, starchy or sugary carbohydrates, healthy fat, protein, and the Flavor Factor.

By following this simple template it keeps food flexible, fun, and nourishing. Our Foundational Five Nourish Meals can be found as yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups and stews, and stir-frys.

Any meal can be made into a Foundational Five Nourish Meal by just knowing the system I teach in our Method program and in my free guide about creating healthy eating habits with ease, that you can get right here!

Foundational Five

Learn how you can nourish your body at each meal by creating a Foundational Five Nourish Meal. This is McKel’s simple framework highlighting the five elements of nutrition she’s used with thousands of clients in her decade as a Dietitian and now you can use it too!

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

Eating in this way supports your physical body on a cellular level ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

Here are the following Foundational Five Elements in this recipe:

1 • Non-starchy Carbohydrate

2 • Starchy Carbohydrate

3 • Healthy Fat

  • dressing on the greens
  • olive oil used to cook the eggs
  • avocado

4 • Protein

5 • Flavor Factor

The Recipe

Serves 1

Print

Ingredients

2 cups dark leafy greens or lettuces of your choice

1 cup steamed broccoli

1 cup cooked beans of your choice (if canned, rinse well)

2 cooked eggs

1/2 ripe avocado

1/2 cup sprouts

2 tablespoons of Cilantro Lime Dressing or Creamy Zesty Shallot Dressing

Salt and pepper to taste

For the Vinaigrette

Cilantro Lime Vinaigrette recipe here

Directions

Step 1

In a pan with 1 tablespoon of olive oil, cook eggs to desired texture (i.e. over-easy, medium, or hard). Season with sea salt and black pepper. 

Step 2

While the eggs are cooking, lightly steam broccoli. If using cooked canned beans then rinse the beans thoroughly, otherwise follow traditional recipes for cooking dried beans (we recommend cooking dried beans in large batches on the weekend or during a meal prep session, otherwise if cooking dried beans for this recipe, it will add hours to the cooking time compared to using organic canned beans).  

Step 3

Assemble the plate or bowl with the greens or lettuces as the base of the plate or bowl, add the salad dressing of your choice, top with cooked beans, steamed broccoli, sliced avocado, sprouts, and optional seasonings and garnishes like red pepper flakes and black pepper.

Enjoy!

Can’t wait to see you try it!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped when you make it!

 

 

MINI-COURSE

Make Eating Well Easy Mini-Course

Discover how to use the Foundational Five formula to confidently build an easy nourish meal every time so you can feel your best, save time in the kitchen and care for your long-term wellbeing without following complicated rules.

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