The Big Breakfast is a vibrant, nutrient-dense dish crafted with wholesome, plant-based ingredients to fuel your body and mind. It’s a colourful medley of diced medium potatoes or kumara, brown onions, juicy tomatoes, and earthy portobello mushrooms, all sautéed together to create a satisfying and hearty base. Enriched with aromatic garlic, grated fresh ginger, and turmeric, this breakfast isn’t just delicious—it’s a powerhouse of flavours and health benefits. Here’s a closer look at what makes this dish so nutritious:

Key Ingredients & Their Health Benefits:

• Potatoes or Kumara (Sweet Potatoes) are excellent sources of complex carbohydrates, providing slow-releasing energy to keep you fueled throughout the day. Kumara, in particular, is rich in vitamin A (as beta-carotene), which supports healthy vision, immunity, and skin.
• Brown Onion: Loaded with antioxidants and sulfur compounds, onions promote heart health, improve immunity, and have anti-inflammatory properties that help the body combat disease.
• Tomatoes: Tomatoes are packed with lycopene, a powerful antioxidant with cancer-fighting properties. They also provide vitamin C, potassium, and hydration for a radiant, healthy body.
• Portobello Mushrooms: A great plant-based source of B vitamins (especially niacin and riboflavin), these mushrooms support energy metabolism and improve skin health. They also offer selenium, a key antioxidant defence and immune function mineral.
• Garlic: Known for its immune-boosting properties, garlic can help fight infections, reduce blood pressure, and improve cholesterol levels, promoting overall heart health.
• Ginger: This warming spice aids digestion, reduces inflammation, and supports the immune system. It’s also great for soothing nausea and improving gut health.
• Turmeric: A potent anti-inflammatory and antioxidant agent, turmeric is linked with reduced risk of chronic diseases, improved brain function, and enhanced recovery in the body. Its active compound, curcumin, fights oxidative stress and supports joint health.
• Mint: A refreshing herb, mint supports digestion, reduces bloating, and contributes to clean, fresh breath. It also adds a bright and invigorating flavour to the dish.
• Baby Spinach Leaves: Spinach is a nutrient powerhouse loaded with iron, magnesium, and vitamins A, C, and K. It supports strong bones, healthy skin, and improved immunity while also promoting proper muscle and nerve function.
• Nutritional Yeast: This ingredient is a plant-based source of vitamin B12 (essential for vegans) and adds a nutty, savoury flavour. It promotes energy metabolism, healthy nerve function, and red blood cell production.
• Ground Linseed (Flaxseed): Rich in omega-3 fatty acids, linseed supports heart health, reduces inflammation, and improves digestion with its high fibre content. They also contribute to glowing skin and balanced hormones.
• Ground Peppercorn: Black pepper enhances the absorption of turmeric curcumin, making it more effective. It also has antioxidant and anti-inflammatory benefits.
• Hummus: This creamy plant-based spread is packed with protein and healthy fats from chickpeas and tahini. It supports satiety, provides sustained energy, and is rich in calcium, magnesium, and zinc for strong bones and muscle function.

Health Benefits of The Big Breakfast

1. Anti-inflammatory Power: The combination of turmeric, garlic, and ginger makes this a fantastic anti-inflammatory dish, helping to reduce discomfort, soreness, and chronic conditions linked to inflammation.
2. Heart Health: Potatoes or kumara, mushrooms, garlic, and flaxseeds all contribute to improved heart health by reducing cholesterol, balancing blood pressure, and improving circulation.
3. Boosts Immunity: With ingredients like spinach, garlic, and tomatoes, this breakfast is rich in vitamins and antioxidants to keep your immune system strong and resilient.
4. Digestive Support: Mint, ginger, and fibre-rich spinach and linseeds are excellent for soothing digestion, preventing bloating, and supporting gut health.
5. Plant-Based Protein & Energy Boost: The combination of potatoes or kumara, mushrooms, and hummus provides long-lasting energy and a steady source of plant-based protein to power you through your morning.
6. Brain Health & Mood: The inclusion of B vitamins (from mushrooms, spinach, and optional nutritional yeast) helps maintain proper brain function, reduces fatigue, and supports a positive mood.
7. Glowing Skin & Healthy Joints: Spinach, turmeric, and flaxseeds provide antioxidants and omega-3s that work together to promote glowing skin, reduce fine lines, and keep joints healthy and pain-free.

A Perfect Start to the Day

This breakfast offers a balance of flavours, textures, and nutrients that make it the ultimate plant-based way to start your day. Diced potatoes or kumara provide a warming, filling base, while the medley of sautéed tomatoes, onions, and mushrooms adds savour and depth. The freshness of mint and the slight spice of turmeric and ginger bring energizing complexity, complemented by creamy hummus for a satisfying finish.

Whether you’re looking to power through a busy morning, detox with anti-inflammatory ingredients, or enjoy a wholesome and delicious meal, this nutrient-packed breakfast will leave you feeling nourished and energized. Enjoy it as-is, or customize it with toppings like avocado or seeds for extra crunch and flavour!

The Big Breakfast

Catherine Barclay

The Big Breakfast is a hearty and nutrient-packed plant-based dish featuring a mix of sautéed diced potatoes or kumara, brown onions, tomatoes, and sliced portobello mushrooms. Enhanced with minced garlic, grated fresh ginger, and turmeric, it offers bold flavors and health benefits. Fresh mint and baby spinach add a refreshing touch, while optional nutritional yeast and ground flaxseed boost its nutritional profile. Finished with a sprinkle of ground peppercorn and a dollop of creamy hummus, it’s a perfect way to start your day full of energy and flavor.

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Course Breakfast

Cuisine American

Servings 2 servings

Ingredients

  

1x2x3x

• 4 medium potatoes or kumara (sweet potatoes)
• 1 brown onion diced
• 2 tomatoes diced
• 2 large portabello mushroons sliced
• 2 cloves garlic minced
• 1 tsp grated fresh ginger
• 1 tsp grates fresh turmeric
• ⅓ cup mint chopped
• 1 cup baby spinach
• 1 tbsp nutritional yeast
• 1 tbsp ground linseed (flaxseed)
• ground peppercorn
• hummus

Instructions

 

• Take the potatoes skin on, prick them with a fork and microwave covered for 6 minutes. Check if the potatoes are soft when pierced with a fork, otherwise microwave for another 2 minutes until desired softness. Set aside and keep warm.
• While the potatoes are cooking, into a pan with a little water or vegetable stock add the onion and garlic. Cook until onion is translucent.
• Add in the tomatoes, mushroom, ginger, nutritional yeast, ground linseed, turmeric and some ground peppercorn.
• Cook until the tomatoes break down.
• Add the mint and spinach and heat through.
• Split the potatoes evenly over two plates, breaking them open in the middle.
• Add a dollop of hummus to each potato and then top with the fried mix.
• Garnish with thyme, chives, parsley or micro greens. Enjoy!

Keyword big breakfasst, plant-based, sweet potatoes, vegan, wfpb

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