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Gut-Friendly Sweet Potato Pesto + Quinoa Breakfast Bowl

Breakfast

9 March 2021

If I’m being real, I crave big, nourishing bowls of food on the daily.

There’s something about a bowl that allows you to add so many flavors, pack in nutrients, and get really creative. And while the possibilities are endless, this Gut-Friendly Sweet Potato Pesto + Quinoa Breakfast bowl is probably my favorite combo to date.

Not only is it insanely delicious (can’t go wrong with sweet potato pesto anything IMO) and super filling (I’m satiated for HOURS after consuming) but it’s loaded with gut-friendly ingredients that work to boost your microbiome and overall digestive health.

This is also especially important for your hormones, as the state of your gut health is intricately tied to hormone function, and keeping your microbiome balanced leads to better hormonal health. 

 

GUT-FRIENDLY RECIPE INGREDIENTS 

  • + Pasture-Raised Egg

Eggs are loaded with nutrients like omega-3 fatty acids, b vitamins and choline that work to lower inflammation and increase diversity of beneficial bacteria in the gut. They’re also an incredible food for boosting fertility, regulating your menstrual cycle and boosting your baby’s brain development (if pregnant).

  • + Sweet Potato

Sweet potatoes are loaded with gut-friendly prebiotic fiber and liver-detox-supporting vitamin B6, helping your gut to eliminate excess hormones like estrogen (which if not effectively eliminated can lead to estrogen dominance).

  • + Pistachio

Pistachios are rich in fiber that converts to short-chain fatty acids like butyrate in your gut. This has several benefits including a reduced risk of developing digestive disorders, including intestinal permeability (aka leaky gut) which is a common root cause of hormone imbalance.

  • + Avocado

Avocado is packed with fiber and nutrients like potassium that work to promote healthy digestive function. It’s also an amazing food for promoting optimal fertility, due to it’s high ratio of inflammation-fighting monounsaturated fatty acids.

  • + Quinoa

Quinoa is loaded with fiber, protein, minerals and antioxidants that work to reduce inflammation, balance blood sugar and protect your gastrointestinal tract. However it’s important to note quinoa also contains phytic acid, which can reduce nutrient absorption, thus it’s advised to soak prior to cooking or purchase a sprouted brand.

  • + Bone Broth 

Loaded with gelatin, which has been shown to protect and maintain the function of the intestinal wall, helping to prevent gut permeability (aka leaky gut). Make sure to look for a brand that’s pasture-raised and organic for the full benefits.

 

CYCLE-SYNCING TIP

Due to it’s high content of hormone-balancing nutrients, this Gut-Friendly Sweet Potato Pesto + Quinoa Breakfast Bowl would be an ideal recipe to incorporate at almost any phase of your menstrual cycle.

That being said, I especially love it during my follicular phase, as it’s loaded with vitamins and minerals your body needs to gear up for proper maturation of the egg and rebuilding your uterine lining. To get the most benefits during this phase, I like to swap the sweet potatoes for astringent veggies like asparagus, radish, arugula or other leafy greens.

Otherwise, the incorporation of sweet potatoes makes this bowl an excellent option during your luteal phase, to help keep blood sugar balanced and satisfy carb cravings in a nutrient-dense way.

**Looking for more delicious recipes to help you boost gut and hormone health? Check out my go-to recipe guide!

 

OTHER POSTS YOU MIGHT FIND HELPFUL

+ Gut-Friendly Paleo Butter Chicken + Cauliflower Rice

+ The Probiotic That’s Improved My Gut + Digestive Health

+ Gut-Friendly Carrot Cake Baked Oatmeal

 

Gut-Friendly Sweet Potato Pesto + Quinoa Breakfast Bowl
 
Cook time
Total time
 
This nourishig + delicious sweet potato pesto + quinoa bowl is loaded w/ gut-friendly ingredients to optimize your digestion & hormone health.
Author:
Recipe type: Entree, bowl, breakfast bowl
Cuisine: American
Serves: 2-4
Ingredients
  • For the pistachio pesto:
  • 2 cups basil
  • ¼ cup arugula
  • ¼ cup pistachio nuts, de-shelled
  • juice of 1 lemon
  • 1 tsp sea salt
  • 2 cloves garlic, minced
  • cracked black pepper
  • ½ cup organic extra virgin olive oil

  • For the bowl:
  • 1 cup sprouted + cooked quinoa, (pro-tip: cook w/ bone broth instead of water for extra gut-boosting benefits)
  • 2-4 pasture-raised eggs (depending on how many you prefer + are serving for)
  • 1-2 large sweet potatoes, sliced into ¼ inch thick fries
  • 1 large avocado, pitted and chopped
  • flaky sea salt, black pepper + chile flakes to taste
  • 2 tbsp avocado oil+ 2 cloves minced garlic for the sweet potatoes
  • 1 tbsp apple cider vinegar for the eggs
  • Optional goat cheese or fresh herbs like dill, chives and basil to top with
Preparation
  1. Preheat the oven to 425 F and line a large baking pan with parchment paper.
  2. Spread out your sliced sweet potatoes and coat with the avocado oil, minced garlic, sea salt and pepper. Bake at 425 F for 30 minutes, removing to flip halfway through.
  3. If you haven't yet cooked your quinoa, do so next, following package cooking instructions (and replacing water with bone broth if desired for extra gut-boosting benefits).
  4. While sweet potatoes and quinoa are cooking, make your pesto by adding all ingredients into a food processor and mix until well combined. Set aside.
  5. Lastly, cook your eggs. You can fry, poach or scramble them, but I love to soft boil them so that the yolks are still jammy by bringing a small stovetop pot of water to a boil with the eggs in it, then covering and reducing to a simmer for 4-5 minutes, letting eggs sit. Once done, remove eggs and place in a small bowl of ice water with the tbsp apple cider vinegar and let cool a few minutes before peeling (the apple cider vinegar helps them peel).
  6. Once all components are finished, assemble your bowl (or bowls) by adding quinoa as the base and topping with sweet potatoes, cooked eggs, sliced avocado and pesto. Option to top with goat cheese and fresh herbs.
  7. Ingredients should hold up in the fridge for 4-5 days, making for the perfect quick leftover meal.