Spa+Clinic Team A great way to break unhealthy eating habits, especially sugar-laden ones, is to surprise your tastebuds with new flavours: The Sumo veggie-rich Breakfast Bowl will do just that. And as the name suggests, it makes for a substantial breakfast.
The recipe was devised by health and fitness advocate Tim Robards* for his new book, The 7:2:1 Plan – A Simple Approach To Better Health, With 100 Recipes + My Best Ever Exercises, published by Pan MacMillan Australia.
As a practising chiropractor, Tim knows that people struggle to find easy-to-understand information about what to eat.
In response, and to complement his fitness app The Robards Method, Tim has developed his unique eating plan.
The 7:2:1 Plan is not about counting calories or avoiding food groups. It is a beautifully simple formula of eating 70% super-clean (lots of veggies and good-quality protein and fats), 20% sensible (some carbs from grains) and 10% relaxed (whatever you like) for a nutritionally balanced lifestyle.
Tim provides a clear description of the 7:2:1 categories, ideas for portion control, tips on shopping and storage and 100 delicious recipes following the 7:2:1 protocol. He also includes an expertly tailored step-by-step exercise guide to get you moving in the right way.
INGREDIENTS
1⁄2 cup quinoa
1⁄2 cup frozen edamame
2 free-range eggs
1⁄2 head broccoli, cut into very small florets
6 kale stalks, trimmed, leaves roughly torn
2 large handfuls of baby spinach
8 cherry tomatoes, halved
1 avocado, halved
1⁄4 cup slivered almonds
Black and white sesame seeds, to garnish
Mint or coriander leaves, to garnish (optional)
Sea salt and freshly ground black pepper
Lemon wedges, to serve
Dressing
1 tablespoon tahini
1 tablespoon Greek-style yoghurt
Juice of 1⁄2 lemon
Pinch of ground cumin
METHOD
COOK the quinoa according to the packet instructions.
BRING a small saucepan of water to the boil, add the edamame and simmer for 5 minutes or until cooked. Drain and set aside.
REFILL the pan with water and bring it to the boil again. Add the eggs and cook for 4 minutes for a soft centre or until cooked to your liking. Peel and cut lengthways into quarters.
BLANCH the broccoli in a separate saucepan for 3 minutes or until cooked but still crunchy and a vibrant green. Drain and toss through the kale and spinach. Cover while you prepare the remaining ingredients.
To make the dressing
Combine all the ingredients and 2 tablespoons water in a small bowl.
Plate up the cooked quinoa, tomato, avocado, greens, edamame and eggs. Scatter over the almonds, sesame seeds and herbs, if using, and season with salt and pepper. Drizzle with the dressing and serve with lemon wedges.
SERVES 2
* Dr Tim Robards is a chiropractor, human biomechanics enthusiast, TV personality, speaker, inspired educator in health and wellbeing, all round fitness fanatic and founder of The Robards Method. Tim was initially inspired to health and wellbeing by his grandmother through her practice of Chinese massage. From an early age Tim received regular massage treatment and realised the benefits of having a healing touch and a skill with your hands that you can use to help change people’s lives. Tim worked for many years as a personal trainer, rehab provider and chiropractor. His passion is not just treating people’s pain, but mentoring them to better health and thriving in their environment.
SOCIAL MEDIA
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