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Nutritious And Healthy Sumo Breakfast Bowl

healthy bowl

This nutritious and delicious sumo breakfast recipe is considered a “Sensible meal” in The 7:2:1 Plan from Tim Robards.

His program helps you to find a balance in your diet, keeping your favourite meals but in reasonable quantities.

Serves 2


  • 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

For the Dressing

  • 1 tablespoon tahini
  • 1 tablespoon Greek-style yoghurt
  • Juice of ½ lemon
  • Pinch of ground cumin


  1. Cook the quinoa according to the packet instructions.
  2. Bring a small saucepan of water to the boil, add the edamame and simmer for 5 minutes or until cooked. Drain and set aside.
  3. 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.
  4. 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.
  5. To make the dressing, combine all the ingredients and 2 tablespoons of water in a small bowl.
  6. 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.


This recipe has been extracted from The 7:2:1 Plan by Tim Robards, published by Macmillan Australia, available now.

Written by Hedy Damari

Hedy Damari is an astrologer, writer and author. She was the editor and features writer of Your Destiny magazine for eight years and star columnist for Good Health. She is the current astrologer for TV Week, Yours and the online astrologer for Australian Cosmopolitan. Hedy has written three astrology annuals for Woman’s Day and is a regular contributor for Cosmo Pregnancy, New Idea, Woman’s Day and Wellbeing Astrology. Hedy has written two books - Absolute Astro and Absolute Love Astro (Park St Press). Hedy’s monthly stars appear on her website

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