from our nutrition expert

ULTIMATE BREAKFAST

It is my pleasure to include for you all, the next article written by local nutritionist and long-term customer Ginnie, celebrating all that Sabzi offers for breakfast.

I am proud that Sabzi offers a twist on a traditional ‘fry up’; our delicious breakfasts will nourish your body, sustain you right through til lunchtime and also give you a healthy portion of veg and pulses; as well as being delicious, of course!

Eat Like A Centenarian: Breakfast At Sabzi

Tucked away in a neat corner of Sabzi, overlooking the bustle of the maritime town of Falmouth, I savour their breakfast delights.

Despite being a huge fan of Sabzi, this is the first time I’ve visited for breakfast. The word breakfast originates from the word breken fast, meaning to break one’s fast. Fasting overnight is a normal physiological process designed to enable our bodies to repair and rejuvenate at a time of rest, and breaking our fast is an opportunity to nourish our bodies when stores have been depleted overnight.

Is breakfast good for you?

We know that research suggests that eating a nutritious breakfast can help weight management which can reduce our risk of heart disease and Type 2 diabetes (1) as well as improving our energy levels and cognitive function. Some research in adults and children indicates that those who don’t skip breakfast have improved micronutrient levels (that’s vitamins and minerals) (2,3) which we need to manage normal physiological processes such as maintaining a healthy metabolism and immune system.

What are the benefits of a Sabzi breakfast?

Whilst it isn’t possible to summarize the benefits of every item on the breakfast menu, it is clear from the ingredients that quality is the cornerstone of Sabzi. Whether it’s Organic & GF oats, Mutti tomatoes, St Ewe eggs or local Lizard honey (I could go on…) - a great deal of thought, care and love is given to the provenance of the dishes that reach your plate.

What’s on the menu at Sabzi:

The breakfast menu at Sabzi is enticing – with sweet and savoury options for everyone’s taste and vegan alternatives to popular dishes. It features:

House Granola – a crunchy, chewy, malty mouth sensation of Sabzi’s own unique blend of granola set against creamy Greek yoghurt, topped with finely sliced seasonal apples and drizzled with local Lizard honey.

Contains: raw cacao (organic), Iranian barberries, oats (organic & GF), pumpkin & sunflower seeds, agave nectar, coconut flakes, cinnamon, Greek yoghurt (or (V) coconut alternative) and local Lizard honey (or (V) agave nectar).

Sabzi Breakfast – a mélange of beans in a slow-roasted Mutti tomato stew with mediterranean roasted veg provides a lightly spiced, sweet and savoury kick, topped with a fresh St Ewe egg.

Contains: borlotti, butter & kidney beans, Mutti tomatoes, Sabzi own spice blend, roasted pepper, squash and carrots, date syrup, onion, garlic, feta, Greek yoghurt (or (V) coconut alternative) and St Ewe free-range egg (or (V) arabica pita).

Savoury Bun – a close cousin of the acclaimed cinnamon & tahini bun, this packs a punch for breakfast to go with Za’atar, feta, oregano and marjoram offering a herby, savoury hit.

Contains: Shipton Mill strong bread flour, oat milk, yeast, Maldon Sea Salt, brown sugar syrup, sesame, tahini, cinnamon, Za’atar, oregano and marjoram, sumac, feta and spring onion.

In the spotlight

I tuck into the ‘Sabzi breakfast’ described as Middle Eastern spiced beans, roasted veg, feta and fried egg at the fantastic price of just

£6.50 to take-away or £7.50 to eat-in.

I’m struck by the balance of the ingredients on my plate. A trio of borlotti, butter and kidney beans provide a valuable source of fibre, protein and complex carbohydrates. The consumption of beans in the diet has been shown to improve longevity in a recent meta-analysis (4) and was discovered to be a core feature of the diet of centenarians in the Blue Zones (areas of the globe inhabited by some of the longest-lived populations) (5).

The mechanisms for these benefits are plentiful as we know bean consumption can improve our heart health, bolster gut diversity and help regulate our appetite.

Sabzi’s breakfast also features slow roasted squash, peppers and carrots, all fantastic sources of Beta Carotene, an antioxidant that has been shown to improve our skin health.(6)

The centrepiece of the dish is a perfectly cooked St Ewe free-range egg with its dazzlingly bright yolk. Eggs are a complete protein source making this breakfast a great post-work out choice for those of you looking to build muscle mass and bone density, something that is so important, especially as we age. (7)

(1)Ma X, Chen Q, Pu Y, Guo M, Jiang Z, Huang W, Long Y, Xu Y. Skipping breakfast is associated with overweight and obesity: A systematic review and meta-analysis. Obes Res Clin Pract. 2020 Jan-Feb;14(1):1-8. doi: 10.1016/j.orcp.2019.12.002. Epub 2020 Jan 7. PMID: 31918985. (2)Giménez-Legarre N, Miguel-Berges ML, Flores-Barrantes P, Santaliestra-Pasías AM, Moreno LA. Breakfast Characteristics and Its Association with Daily Micronutrients Intake in Children and Adolescents-A Systematic Review and Meta-Analysis. Nutrients. 2020 Oct 20;12(10):3201. doi: 10.3390/nu12103201. PMID: 33092061; PMCID: PMC7589686. (3)Uzhova I, Mullally D, Peñalvo JL, Gibney ER. Regularity of Breakfast Consumption and Diet: Insights from National Adult Nutrition Survey. Nutrients. 2018 Oct 26;10(11):1578. doi: 10.3390/nu10111578. PMID: 30373105; PMCID: PMC6267347 (4)Zargarzadeh N, Mousavi SM, Santos HO, Aune D, Hasani-Ranjbar S, Larijani B, Esmaillzadeh A. Legume Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies. Adv Nutr. 2023 Jan;14(1):64-76. doi: 10.1016/j.advnut.2022.10.009. Epub 2023 Jan 5. PMID: 36811595; PMCID: PMC10103007. (5)Roundtable on Population Health Improvement; Board on Population Health and Public Health Practice; Institute of Medicine. Business Engagement in Building Healthy Communities: Workshop Summary. Washington (DC): National Academies Press (US); 2015 May 8. 2, Lessons from the Blue Zones®. Available from: (6) Darvin ME, Sterry W, Lademann J, Vergou T. The Role of Carotenoids in Human Skin. Molecules. 2011 Dec 16;16(12):10491–506. doi: 10.3390/molecules161210491. PMCID: PMC6264659. (7) https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/vitamins-minerals-and-nutrients/other-nutrients/