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Be Bop BreakfastWe are so nutrition nerdy at Bastyr University that the students make “I Love Kale” t-shirts and sell out. I have combined this super vegetable with brown rice, egg and condiments to make this take-off on the traditional Korean Be Bim Bop.
2-3 tablespoons butter, divided
2-3 scallions, chopped
2 cups cooked brown rice
4-5 kale leaves, cut into ribbons
2 eggs
Condiments:
Tamari
Apple cider vinegar
Kim chee or sauerkraut
Thai chili sauce
Get out a big skillet, cast iron is perfect. Heat it up. Put about 2 teaspoons of butter in it and add scallions. When they are bright green, add the cooked rice. Shovel it around until it is thoroughly heated. Divide rice and put into 2 large bowls. Sprinkle rice with a little bit of tamari if desired.
Put 2 more teaspoons of butter in the skillet. Add kale and toss until the kale is starting to wilt and glistening. Put two tablespoons of water on the kale and cover until water is gone and kale is tender. Divide kale into the bowls with the rice. Sprinkle kale with a little bit of vinegar if desired.
Add remaining butter to skillet and heat until it sizzles a little. Break eggs into skillet. When whites are no longer transparent, flip each egg. Up to you how long to let the egg cook. I like my yolk think but moving, which means about one minute or less on the flipped side.
Put one over-easy egg into each bowl. Add a tablespoon or two of kim chee or sauerkraut. Dress all with a tiny trail of Thai chili sauce. Have a super-charged morning.
Preparation time: 12-15 minutes
Makes 2 servingsCopyright 2010, C. Lair. Original recipe. |
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25 Comments: |
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Cindy W
Just watched this and thought, hey, I've got some leftover rice and cabbage and eggs. . . So, I made some for lunch (which I'm munching on right now). I am sadly out of kale, but I did slice up some cabbage and onions and tossed in just a bit of spinach. Very yummy and satisfying! Thanks for sharing the technique. :)
cindy
http://www.meltingteapot.com
February 24, 2010, 12:20 pm
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Christin M
I just had eggs and greens this mornin! I feel amazing when I do that combo or banana,peanut butter and some strong coffee!
February 24, 2010, 12:22 pm
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Carlene Bode
I look forward to your email and video every week and often share with family and friends. I love this week's episode!
Your recipes are always wonderful...can't wait to try this week's! Thank you, thank you!
February 24, 2010, 12:26 pm
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Loren Kaplan
Wow, I am going to make this RIGHT NOW! I happen to have left-over brown rice and some kale from my garden, and I am so excited!!! I think I'll add some toasted sesame oil, too. (I love Bi BIm Bop. love it.)
February 24, 2010, 12:33 pm
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Minda Coombs
I'll put poached eggs on mixed grains, or on swiss chard, but I haven't put them all together. The condiments will add some flavor - thanks! Love your videos. I, as well as my friend, am hooked on the Massaged Kale salad. So great.
February 24, 2010, 1:29 pm
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Kelli Abrahamian
ALL of my favorite things!! I going to make this for dinner tonight. So happy to have found your site...it's wonderful, entertaining and full of great information. Keep it up :)
February 24, 2010, 1:58 pm
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Jenn Docherty
yum! This looks delicious. I've been meaning to eat greens for breakfast more often, and I'm definitely going to make this!
February 24, 2010, 4:34 pm
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Gail Cunningham
Yes! I love kale for breakfast. One of my favorites is to saute/braise the kale like you did, adding some chopped fresh tomatoes in the last few minutes. They topping it all with a fried egg. I like to sprinkle gomasio (sesame seeds and nori) over the top, with a shake or two of Marie Sharp's hot sauce.
I'm trying to get our local healthy food cafe (Real Foods Cafe on Bainbridge Island) to add sauted greens as an option to their phenomenal breakfast dish of shredded beets and sweet potatoes that have been sauted and topped with bacon pieces and a fried egg. It's wonderful, but a bed of greens under it would make an amazing powerhouse breakfast.
Can wait to try your be bop! Whole food nerds unite!
February 24, 2010, 5:11 pm
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Lisa Estes Vanlue
I recently found your website as a devoted Bastyr prospective. I have been living in South Korea for the past year and a half and love bibimbap! Thanks for sharing this delicious and nutritious meal...it is great any time of the day!
February 26, 2010, 4:16 am
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Claudia Fuller
Oh yum! After reading your recipe and viewing the great video earlier this week I created a plan for my Saturday breakfast. Got some organic kale at the store, check. Cooked brown rice to go with roast chicken the other night, check. Found a can of sauerkraut in the cupboard, check I'll try making my own soon. No Thai chili sauce, but had paste which served as a good substitute mixed with the kale.
This morning asked my husband if he wanted a Be Bop Breakfast. Not interested, he'd have cereal. Started cooking. Not too long after he poured his milk onto his cereal I sat down to my breakfast. Ohhh, that looks and smells good, says he. It was better than good. Thanks for introducing me to a killer breakfast, or lunch, or dinner idea.
Love your videos and recipes. As someone who's been cooking for a lot of years, it's refreshing to learn new ideas for healthy eating.
February 27, 2010, 9:22 am
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Crystal Coan
Wonderful video. never know how to spice up my boring breakfast. trying this as soon as i hit the market. Very funny ending also. Loved it.
March 1, 2010, 11:57 am
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Victoria Hansson
I have been eating hearty greens for breakfast for a few years now.....didn't know anyone else did too! Just found the web site and love it! Cynthia, you have been one of my favorites for years now. Thanks for all you teach us all!
March 2, 2010, 7:42 am
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Kelly Parr
a-HA!It's not breakfast time but I am eating KALE this very moment! yummmm... see me dehydrate it too! ... http://kellyparr.org/2009/07/20/kale-krisps/
March 2, 2010, 1:26 pm
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Rebecca
Wow, I made this for breakfast this morning and I really do feel supercharged! Your show has totally made me fall in love with kale. Where can I get an I Love Kale T-shirt? =)
Thanks for the great recipes, I'm totally eating healthier and having more fun in the kitchen because of you.
March 3, 2010, 8:34 am
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Steve K
I cooked this up right after my wife left for work this morning. I don't know why you don't want me to share it with her. I think she'd really like it. I thought it was delicious!!!
March 4, 2010, 11:00 am
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Leo Lopez
I dont have a cast iron pan, can i use a regular fry pan? any suggestion for a good cast iron pan?
March 6, 2010, 12:23 pm
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Cynthia Lair
Hi Leo,
Any skillet will do. Cast iron skillets are pretty inexpensive. We have one for sale in our cookus store at this link: http://astore.amazon.com/cookusinterr-20/detail/B00006JSUB
March 6, 2010, 12:54 pm
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Tomena Reed
I admit I've never done kale...BUT I do eat brocolli, zuchinni, cabbage, spinach.... all with eggs... my fave is with black beans, brown rice and a corn tortilla and some fresh made salsa. Yum...LOVE your site. My kids and I always watch your web show (I have 5 under 10). My little girl calls Yaki Soba...Yucky Sofa. THanks!
March 10, 2010, 6:57 pm
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Michelle Cannon
I have long loved the breakfast of a poached egg on top of a bed of sauteed kale (with oil and balsamic vinegar), but never thought to add rice to it. But I am now a convert. Hail to the hearty breakfast!
March 18, 2010, 7:33 am
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Shawn Knudeson
Greens For Breakfast!!
This morning I made a delicious creamy green soup by simmering mixed greens (chard, kale, beet, etc.) with some carrots, snap peas, garlic and beets in chicken broth (I use the Imagine brand, SO much tastier than Pacific IMHO - try it!) until tender, then whizzing in the Vita Mix w/a couple more cloves of fresh garlic. Into the serving bowls as garnish I added a few dabs of stoneground mustard and a healthy sprinkling of brewer's yeast. SO GOOD!!! And like you said - great energy all morning.
Thanks for your great show! I love watching it - always get a good laugh - and come away smiling.
Peace,
Shawn
April 26, 2010, 8:28 pm
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Laura Feola
This is now my favorite breakfast - delicious. I have a very general question, inspired by your recipes: Can you recommend a good, basic nutrition book for a family? I would like to be able to understand more about what I'm cooking and to say something other than 'It's good for you, I hear' when my husband asks why I cook all these greens. Thank you.
May 11, 2010, 2:25 pm
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tyler Cook
HOLY MOLY! this recipe is awesome! i can't keep my cat off the table, sometimes i take the leftovers for lunch and i usually add some feildroast! yummm!
May 16, 2010, 7:16 pm
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Rebecca
This is always a favorite - I'm currently trying to lose weight and following a lower calorie plan, so to shave off some calories I did 1/2 a cup of cooked quinoa mixed with the green onion heated in the microwave (not fried), did the kale as in the original recipe, and did 2 poached eggs for more protein and less fat, plus the soy sauce, apple cider, kim chi, and I added Sriracha hot sauce. This came out to 444 calories, 5 grams of fat, and 11 grams of protein - yay!
June 22, 2010, 5:52 pm
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Ashley Serafin
This recipe is incredible. We eat kale and eggs for breakfast several days a week, but this combo with the rice and condiments was soooo delicious. Many thanks!
June 26, 2010, 10:10 am
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sara
Yeah! Lots of kale in my garden, thanks to my good friend, M. Kale pesto, now be bop breakfast today! I made it with leftover quinoa...so yummy! Love watching the videos before I make your recipes...They are so great!
July 12, 2010, 8:18 am
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online cooking show, web cooking show, affordable healthy meals, how to cook videos, video, affordable, how to cook, how to cook whole foods, whole foods diet, plant-based diet, whole grains, breakfast, breakfasts, gluten-free, vegetarian, how to eggs, Cynthia Lair, kale, vegetables, dark leafy greens, egg, whole grains, brown rice, scallions, sauerkraut, kim chee, apple cider vinegar, winter, fall, butter, Matt Smith, healthy breakfast, healthy breakfasts, gluten-free breakfasts, Korean, Thai chili sauce, apple cider vinegar, tamari, soy sauce, cast iron skillet |
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