This breakfast soup recipe is nourishing, gut healing, nutrient-dense and easy to digest! It is a great way to provide all-day energy and balance your blood sugar.

IDK about you but I sure hate when bloggers include every random detail that led up to them creating the recipe (“the sun was shining, the leaves were a golden red and the wind was blowing in a north-western direction…”).

You have to scroll for DAYS til you get to the actual recipe. So for everyone’s sake, I’ll put the recipe first and tell the rest of the fine details below. So if you are just here for the goods, you’ll get ’em right off the bat. 

 

BREAKFAST SOUP INGREDIENTS:

  • 2 cups (16oz) Grass-fed, Organic Bone Broth
  • 1/2 cup pre-cooked Organic Rice
  • 1 Pasture Raised, Organic Egg
  • 1 Big Handful Organic Spinach
  • 1/2 pack of Maitake Mushrooms (or any mushroom of your choosing)
  • 3-4 tbsp Olive Oil
  • 1 clove garlic chopped
  • Salt + Pepper

 

BREAKFAST SOUP PREPARATION:

RICE:

    • Soak your rice in filtered water for 20+ minutes. (read more on why this is important at the bottom of the page!)
    • Longer (~12-24 hours) is better so you can also soak them the day before if you know you’re going to use the rice. Just put rice and filtered water in a bowl or container and put it in the fridge. This helps to remove arsenic and any remaining phytic acid on the rice.
    • If you don’t have it already made
      • Bring 1c bone broth to a near boil and add the 1/2 cup of presoaked rice
      • Cover and simmer on low heat for 15min or until it’s cooked down
      • Stir and add in at step #7
  1. Finely chop up the garlic and let sit for 10 min. This allows the health-benefits of allicin to become activated before exposing it to heat.
  2. In a medium sized pot on medium heat, sauté garlic with 1 tbsp olive oil for 3-5 min until light brown and fragrant
  3. Add in broken-up maitake mushroom (smaller chunks cook faster) and stir. Add a dash more olive oil and salt, cook for 10 min or until mushrooms are soft and light brown.
  4. Add a big handful of spinach and stir until it’s wilted (after 2-3 minutes), then push the mushrooms, spinach, and garlic to the side of the pan. 
  5. Add a little more olive oil to the empty area of the pan and crack an egg. Cook it on a low and slow to your desired yolk viscosity. This should take about 5-8 minutes, make sure the burner is centered under the egg for adequate heat.
  6. Add 1.5 cup bone broth and gently spatula egg so it’s floating and not stuck to the bottom of the pan.
  7. Add the 1/2 cup rice and heat it up to desired warmth
  8. Pour into a bowl, sprinkle it with pepper and enjoy!

 

DO YOU STRUGGLE WITH BREAKFAST?

One of the most common complaints I hear is that people are either not hungry or don’t have time for breakfast so they ‘intermittent fast’ (aka don’t eat) or grab something quick and sweet because they’re in a hurry.

If you haven’t been eating breakfast for awhile, you’ll often have to retrain your body to crave it. The most common reasons why you’re not hungry in the morning is because you either have low stomach acid OR you eat too late at night. If you commonly have acid reflux, indigestion, feeling of stuckness in your belly, undigested food particles in your poop, nutrient deficiencies, or bloating, it’s a high likelihood that you have low stomach acid and would benefit from using digestive bitters immediately upon waking to help stimulate acid and enzyme production. I’d also recommend getting a digestive enzyme with hydrochloric acid (the acid our stomachs produce) like Zypan by Standard Process to take with every meal. 

Breakfast truly is the most important meal of the day as it sets up our energy and blood sugar all day long  If you’re starting off with low energy reserves (skipping breakfast, intermittent fasting) or ‘fueling’ your body with something sugary, you’re gonna tank your blood sugar pretty quick and get that hangry, afternoon slump.  It can also make you crave sweets more because you’re blood sugar is on a rollercoaster, spiking high and then crashing low.

I’m a BIG fan of eating breakfast for hormone regulation, blood sugar regulation, energy production and even sleep.

Intermittent fasting can be good for those who are trying to lose weight or have a metabolic disorder BUT if you are highly stressed, train/exercise hard,  have hormone issues, adrenal fatigue or HPA axis dysregulation, IF may NOT be your bff.

This breakfast soup recipe is great because it’s light, easy and you can even take it on-the-go if you’re in a hurry! 

 

NOT HUNGRY IN THE MORNING? 

You have to retrain your body to be hungry again. This could also be a sign of low stomach acid so your body is still digesting last night’s dinner. (Digestive bitters can help with that!)

That’s why I love this breakfast soup recipe. It’s warm, nourishing and easy-to-digest. 

Bone broth has gut-healing benefits, the egg provides many vitamins, fat and protein and the veggies supply us with vitamins and minerals for brain power, energy and helping us feel satiated.

Breakfast doesn’t have to be just cereal or toast. In fact, it SHOULDN’T be. These grain based foods are not very nutritious and can actually be inflammatory to the gut.

Starting your day off with something sweet (smoothie, oats + fruit, acai bowl, chia pudding) creates a spike and crash in your blood sugar.  This can show up as mid-morning hanger, fatigue, anxiety, jitters, or cold hands and feet. 

I always recommend starting the day off with something warm and savory that contains protein (organic bacon, chicken or sausage, grassfed steak or ground beef) and good fats (avocado, coconut oil, or ghee) to help keep you full and provide slow burning energy!

It also improves your digestion, reducing constipation, gas and bloating.

Try eating only warm, savory breakfasts for a week and see the difference. 

This simple switch makes a HUGE difference for my patients! Let me know if you try it and how it goes for you.

 

WHY SOAK OUR RICE?

  • It helps get rid of phytic acid that stops your body from absorbing important vitamins and minerals like iron, zinc, and calcium.
  • It also helps to reduce arsenic, a toxic chemical which is commonly found in rice.
    • Rice paddy fields accumulate arsenic in their soil especially in non-organic farming
    • Rice easily absorbs arsenic from the water and soil it’s grown in (more than other crops), and, in some parts of the world, the irrigation water is contaminated with high levels of arsenic.
    • Using contaminated water for cooking increases the arsenic levels because rice grains easily absorb arsenic from cooking water when they are boiled. Make sure you use filtered, clean water to boil your rice!
    • Brown rice contains higher amounts of arsenic than white rice
      • Choose white rice like basmati or jasmine which contain the least amount of arsenic
  • Soaking makes the rice cook faster, taste better, and feel less grainy.

 

Do you love breakfast soup?