This Delicious Breakfast Bowl Is Also Anti-Inflammatory

Breakfast bibimbap
Photo Credit: Erin Kunkel

By Amanda Haas

Have you heard of bibimbap? This Korean dish translates as “mixed rice with meat and assorted vegetables.” It sounds complex, but it’s really not. Think of it as a flavorful ground zero for anything you can’t figure out how to use in your fridge. Here, it’s been reimagined as breakfast, with a base of brown rice or quinoa and an egg on top.

The recipe comes from The Anti-Inflammation Cookbook: The Delicious Way to Reduce Inflammation and Stay Healthy. Written by food writer and recipe developer Amanda Haas with Dr. Bradly Jacobs, an integrative medicine physician, it’s full of advice for fighting inflammation — and the delicious recipes to go along with it.

Eating (and Cooking) for Inflammation

After suffering through chronic heartburn, endless stomach pain, and bouts of sudden nausea and visiting a laundry list of health care providers, Haas finally turned to food for answers. “I realized that if I could create recipes that stave of inflammation, I would literally cook my way out of pain and into a healthier, happier life,” she says.

In the book, Haas and Jacobs examine sources of stress for the body, including exposure to pesticides and herbicides; diets high in added sugar and calories; alcohol; and trigger foods (for some people) like gluten and dairy. They encourage restoring the digestive track with healthy bacteria like those found in kefir and yogurt and feeding your body with plenty of leafy greens, legumes, seeds, oily fish and grass-fed protein.

Everything in this book is gluten-free and many recipes are vegetarian and vegan, or can easily be made so. We found the recipes incredibly doable, with an eye towards time and budget. All the recipes, from cinnamon cashew milk to slow cooker chicken chile verde, were developed with a mind to be cleansing, restorative and energizing.

But we particularly love this savory breakfast bowl. And though “breakfast” is in the recipe title, this dish would be equally delicious for lunch or dinner.

Breakfast Bibimbap with Poached Eggs

  • Serves: 4
  • Total Time:30 minutes
  • Active Time:15 minutes
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Ingredients

  • 4 tsp toasted sesame oil
  • 1 carrot, peeled and cut into 1/4-inch matchsticks
  • 1 zucchini, cut into 1/4-inch matchsticks
  • 3 green onions, white and light green parts only, thinly sliced
  • Kosher salt
  • 2 cups sliced mushrooms, such as shiitake and cremini
  • 1 garlic clove, peeled and minced
  • 2 cups cooked brown rice or quinoa
  • 1 Tbsp chopped basil
  • 1 Tbsp chopped mint
  • 1 tsp toasted sesame seeds
  • 4 poached eggs
  • Hot sauce, such as Sriracha, for serving (optional)

Directions

  1. In a large nonstick skillet over medium-high heat, warm 1 tsp of the sesame oil. Add the carrot, zucchini, and green onions, along with a pinch of salt. Cook, stirring frequently, until the vegetables have just browned and are crisp-tender, about 3 minutes. Remove the vegetables from the pan.
  2. Place the pan back over medium-high heat, add another 1 tsp sesame oil and allow the pan to get very hot. Add the mushrooms in one layer. Allow them to sit and get a nice crust before stirring, about 3 minutes, then add the garlic. Cook, stirring frequently, until the mushrooms have released their liquid and are well browned, about 2 minutes more.
  3. Remove the mushrooms from the pan.
  4. Place the pan back over medium-high heat and add the remaining 2 tsp sesame oil. Allow the pan to get very hot, then add the brown rice and spread it over the bottom of the pan. Let it crisp before breaking it up and stirring, about 2 minutes. Stir, then spread the rice over the bottom of the pan again and allow to crisp for 2 minutes more.
  5. Divide the rice between four bowls and top each serving with vegetables, fresh herbs, sesame seeds, and a poached egg. Add as much hot sauce as desired. Serve immediately!