Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Fried Egg Brunch Plate with Sautéed Chard, Sourdough Toast, Kimchi and Sausage
All my recipes start with at least one spark of inspiration. There are often multiple sparks that build on each other like bricks stacked to make a building. My own creativity then swirls in with these sparks fusing them together to create a recipe. I bring my recipe into the physical world through cooking. If I like it, I will make it several times adjusting the recipe as needed. My favorites, the meals I truly love and eat on a regular basis, are the ones that make it onto my blog.
Today’s recipe is a Fried Egg Bruch Plate with Sautéed Chard, Sourdough Toast, Kimchi and Sausage. Now where did I get an idea for something like that?
Well the first spark came from a book that I am reading called Deep Nutrition, by Dr. Catherine Shanahan (side note: I highly recommend this book! It goes into the physiological science of how food effects our bodies, it discusses what to eat based on similarities between the healthiest known ancient diets like the Mediterranean and Okinawa diet, and it gives simple steps and tips on transitioning to a healthy diet). (1)
The book talks about the health benefits of fermented foods, runny egg yolks, and fresh vegetables. Fermented foods provide lots of probiotics (good bacteria) that help our gut health. Egg yolks (especially runny yolks) have a similar nutrition profile to organ meats, one of the most nutritious foods. Fresh vegetables are very nutrient rich and provide lots of vitamins.
Upon reading this I wanted to incorporate more of these nutrient packed foods. My first thought went to fermented foods and eggs. Then came the second spark. I remembered a dish that I had when I was out to breakfast at a restaurant called Wishbone with my mom. I had gotten a dish called “Hot Mess.” It was a polenta bowl topped with pickles, kale, kimchi, fermented hot sauce, and a fried egg. I really liked the idea of kimchi with eggs.
Next came my creativity to swirl these sparks of inspiration into a recipe. I decided to make a brunch plate with fried eggs over easy, kimchi, sautéed chard with mushrooms and shallots, sausage, and homemade sourdough bread. I like to make my own bread and it had been a few weeks so I decided it was the perfect time to make some more!
I enjoyed this recipe so much! It’s a very flavorful and nutritious meal. Although it’s called a brunch plate, this meal could easily be enjoyed any time of day. Anyways I hope you enjoy it as much as I do!
With love from my kitchen to yours,
Kayley
Fried Egg Brunch Plate with Sautéed Chard, Sourdough Toast, Kimchi and Sausage
AuthorKayley O'BrienBegin by heating 1 tsp of butter in a pan over medium heat. Once butter is hot, add shallots or onion and mushrooms. Stir occasionally. After about 5 minutes add the chard. Season with salt and pepper. Cook until the chard is wilted and the shallots and mushrooms are soft and golden.
Meanwhile, heat 1 tsp butter in another pan over medium high heat. Ounce hot, add sausage. As the sausage cooks the part touching the pan will brown. Once it has, turn the sausage and repeat until all sides are browned. Then remove from heat, let cool a little, then slice.
Next, Toast your bread. Once done butter with 1 tsp of butter.
Then, heat another tsp of butter in a separate pan over medium heat. Once your pan is warm but not too hot, crack your egg on a flat surface and carefully drop the egg onto the pan. Try not to let the yolk break. Then season with salt and pepper. Let it cook for a few minutes until the egg whites start to become firm and opaque. Flip and season with more salt and pepper. Cook for another 45 sec to 2.5 mins, depending on how runny you like you eggs (the longer you cook it, the less runny it will be). You can test where the egg is at by gently poking the yoke (The firmer the yolk, the less runny it will be). I like mine a little runny so I take my egg off when the yoke is still a little squishy (after about a minute).
Now assemble your plate. Place sautéed veggies, sausage, toast, eggs, and kimchi on your plate, serve and enjoy!
Ingredients
Directions
Begin by heating 1 tsp of butter in a pan over medium heat. Once butter is hot, add shallots or onion and mushrooms. Stir occasionally. After about 5 minutes add the chard. Season with salt and pepper. Cook until the chard is wilted and the shallots and mushrooms are soft and golden.
Meanwhile, heat 1 tsp butter in another pan over medium high heat. Ounce hot, add sausage. As the sausage cooks the part touching the pan will brown. Once it has, turn the sausage and repeat until all sides are browned. Then remove from heat, let cool a little, then slice.
Next, Toast your bread. Once done butter with 1 tsp of butter.
Then, heat another tsp of butter in a separate pan over medium heat. Once your pan is warm but not too hot, crack your egg on a flat surface and carefully drop the egg onto the pan. Try not to let the yolk break. Then season with salt and pepper. Let it cook for a few minutes until the egg whites start to become firm and opaque. Flip and season with more salt and pepper. Cook for another 45 sec to 2.5 mins, depending on how runny you like you eggs (the longer you cook it, the less runny it will be). You can test where the egg is at by gently poking the yoke (The firmer the yolk, the less runny it will be). I like mine a little runny so I take my egg off when the yoke is still a little squishy (after about a minute).
Now assemble your plate. Place sautéed veggies, sausage, toast, eggs, and kimchi on your plate, serve and enjoy!
Notes
Nutrition:
| Ingredients | Calories | Fat | Carbs | Protein |
| 2 tsp butter | 68 | 8g | 0g | 0g |
| A few slices shallot (18g) | 13 | 0g | 3g | 0.5g |
| 2 crimini mushrooms (22g) | 5.9 | 0g | 1.1g | 0.7g |
| 3 medium sized leaves of chard (61g) | 11.7 | 0.2g | 2.4g | 1.1g |
| 1/2 Aidells Artichoke Garlic Chicken Sausage | 80 | 5.5g | 1g | 6g |
| 1 1/2 pieces whole wheat sourdough bread (2.5 oz) | 142.3 | 1.1g | 30g | 4.1g |
| 2 eggs | 140 | 10g | 0g | 12g |
| 3 Tbsp kimchi | 7.5 | 0g | 3g | 0g |
| Total (serves 1) | 468.4 | 24.8g | 40.5g | 24.4g |
(2, 3, 4, 5)
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- I also only calculated half of the butter because a lot of it sticks to the pan
Works Cited
1. Shanahan, Catherine. Deep Nutrition. New York, Flatiron Books, 2017.
2. “Nutrition Label of Kimchi.” Wildbrine, Santa Rosa, CA, 2019.
3. “Nutrition Label of Sausage.” Aidells, Kings Mountain, NC, 2019.
4. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 3 July 2019.
5. “Nutrition Label of Eggs.” Vital Farms, Austin, Tx, 2019.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
