Super Brekkie

Start your day with this super-simple breakfast and do your stomach, the planet and your pocket a good turn

ingredients
1 slice of Burgen Bread
2 tablespoons fresh avocado
1/2 teaspoon lemon juice
Sea Salt
Fresh ground Pepper
Pinch of freshly grated lemon zest
Small bunch alfalfa sprouts (see below on how to grow)
8/10 edamame beans or broad beans (optional)

1. Cut open a fresh avocado and scoop out the flesh. In small bowl mix avocado, lemon juice and a small amount of salt and pepper.
2. Spread on Toast
3. Sprinkle on your alfalfa sprouts and top with the beans.
4.Toss on a smattering of freshly grated lemon zest. If you wish also sprinkle on some edamame or broad bean (shelled).

HOW TO GROW SPROUTS

To grow sprouts in a jar, you may will need to make a trip to your local health food store. If you don’t have one near by then you can buy online, (See box). You can buy a variety of seeds to sprout. Some varieties are alfalfa, radish sprout seeds, broccoli sprout seeds. I decided to try alfalfa seeds. I cannot believe how quickly they grew. The kids loved checking them out every morning to see the overnight growth. You will need about 2 tbsp. to make one fill a mason jar full of sprouts.

you will need:
Seeds to sprout
Mason jar or any other 92 mm jar
Sprout sieve lid

1.Place approximately 2tbsp. seeds in a clean pint-sized canning jar. Soak the seeds for as long as the recommended time on the packet. I soaked these for half-an-hour.

2.Fill the jar approximately half full with water screw on the Sprout sieve lid, to the top of the jar. You can find these at the health stores and online. You just need to be able to drain water through it without the seeds coming out.

3.Soak the seeds in the water, turn the jar over, letting all the water drain out. Set the jar on its side on the counter and let it set. The next day, fill the jar with water again, swish the water around in the jar to rinse off the seeds and then drain the water again. Keep repeating this process until the seeds sprout. The reason you are rinsing them is that germs and bacteria can grow if you just let them set for too long.

What is so amazing about these seeds is how fast they sprout. Within a day you will see tiny shoots coming out of the seeds. Within FOUR days you will have a jar full of sprouts, ready to eat and enjoy.

After the sprouts are done, set the jar in a sunny window. The sunlight will help the sprouts turn a richer colour green.

Broad beans are an excellent alternative to Edamame beans in this recipe. I was inspired by Jamie Oliver and bought some frozen ones.
Top tip: I have shelled these as I really only need a few for toppings on this breakfast recipe. I think they just make this dish look a little bit more appealing.
Left & right: See the difference between unshelled and shelled.

Sprout benefits
Alfalfa sprouts are tender and great for use in salads, sandwiches and soups. They a great addition to a healthy balanced diet. Alfalfa sprouts are also a good source of dietary fibre. Alfalfa is rich in minerals including calcium, magnesium, potassium, sulfur, iron, cobalt, manganese and zinc

Micronutrients
Alfalfa sprouts are a good source of several micronutrients or vitamins. NutritionData reports that alfalfa sprouts contain B vitamins such as niacin, thiamin, riboflavin, folate, pantothenic acid and vitamin B6.

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